Tips for sleep

[cinderswithahorse]

I have googled this but nothing works. When you wake up at 3am how do you get back to sleep? I would pay good money for a solution- I am permanently exhausted.

White noise

I use melatonin to help sometimes. My thinking was, "If it can apparently help people with ADHD sleep, surely it can help me!" I buy it online (Natrol brand), and you can get it in various doses. It isn't perfect, but between that and my anxiety decreasing, I'm no longer waking up every other hour.

Thank you - are there any side effects? Will I feel groggy in the morning? I am willing to try anything,

HRT sorted my 3am insomnia. If I've had a couple of bad nights and need a solid sleep, I take Phenergan, this does make me groggy in the morning but only for about 30m but a full night's sleep is worth it imo.
To help get to sleep, I'll listen to a podcast or guided meditation with a heated eye mask.

Orgasm

White noise helps too

Thank you! Is phenergen on prescription?

Magnesium glycinate and sleeping with white noise, as others have suggested. Try some wrap around headphones with bluetooth function, a pedestal fan or similar.

You can get Phenergan from online pharmacies.

There is a yoga pose that really helps. You sit on the floor with your legs straight out in front of you and your head supported on the seat of a chair, and try to clear your mind. Can't remember what it's called, but I learned about it when I worked my way through this 7 episode yoga class. Once you get past the initial "I'm not doing that!" this course was amazing. Check out this video, "yoga and the art of aging" share.google/0UTivY6bfaOttcHhX

Its over the counter at most pharmacies.

Have a wank.

Magnesium glycinate and HRT, but avoid utrogestan if you are progesterone sensitive as you'll feel like you've been drugged the next day.

Also vaginal oestrogen if needing a wee is waking you up. This doesn't count as HRT even hormone receptive breast cancer patients can use it.

I don't have any side-effects. I started with the lowest dose (3mg), just in case, with the option of taking higher doses later on if necessary. I recommended it to a friend, who was so desperate to sleep that she started off on the maximum dosage. She hasn't reported any side-effects, other than sleeping a lot better, especially on the night before she goes back into work.

It isn't advised to take it every night, though, in case it messes up your body's natural melatonin.

I heard on Woman’s Hour that if you gargle or hum when you wake up at 3/4am, it tricks your body into relaxing and going back to sleep as it stimulates the vagus nerve. I’ve tried it and it’s worked for me (but I’m also on the countdown to finishing my current job and less stressed so maybe not that scientific a result!)

I use melatonin, magnesium glycerate, HRT.. nothing works.. nitol or zopiclone if I’m desperate after a few nights. Exhausted.

Not sure my dh would appreciate me humming 3am but I’m past caring so worth a try thanks.

I use Feather and Down magnesium Sleep Butter every night, and I listen to audiobooks. It might be worth trying these if you are awake at 3am and can’t get back to sleep, @cinderswithahorse.

Magnesium, HRT and zopiclone if I’m desperate or need to sleep because the next day is non negotiable with whatever I have on.
its horrible

I took magnesium, slept through but had awful nightmares and woke up more tired. All my friends swear by it so it seems I’m an outlier! My best sleeps where I wake up realising I slept all night and yet feel great are no tea for hours before, no screens for hours before except kindle, no late eating but it’s a miserable existence so I don’t do it often 😅😅😅

If you wake in the night shut your eyes.
Look left, right, up, down for a few seconds each.
Roll your eyes
Repeat
You should be asleep before the 7th round.

I was sceptical but it has worked

I tried a magnesium supplement, but it didn’t suit me either, @Morepositivemum - but using it in the lotion (the Sleep Butter) works really well.

I listen to Tara Brach’s talks. Never managed to keep awake for a whole one! And I started HRT

Thanks SDTGisAnEvilWolefGenius
will definitely try that!!

By the way op and everyone David Attenborough has videos on YouTube, I’d guess his voice would be lovely to drift off to sleep to

I listen to history books by Dan Jones, @Morepositivemum - I find him very soporific - or at least, I usually do. Basically I think I jinxed myself with what I said on this thread, and last night I didn’t get to sleep until after 3.30am. Pride went before a fall. 😂

These replies are so helpful - thank you very much