Poor sleep

[PerkyOchrePeer]

I haven't had a full night's sleep for over a year. I keep waking up through the night. How can I get back to 8 hours I dont have insomnia but I generally wake up after 4 hours and then go back to sleep for another 3 hours

Tonight I was tired and went to sleep at 10 and woke up at 3. Been awake for an hour but will go back to sleep as getting tired again for about 7am

It's not unusual to wake in the night, and sounds like you can get back to sleep after you wake?

Are you worried about anything? Do you practise good sleep hygiene? Could you be perimenopausal? Could you go to bed earlier?

My sleep was awful for a while until I went on progesterone. I'm mid 40s.

Id take that! In fact id take even one lot!

im getting about an hour between 7.30 & 8.30😩

by voice im an early riser so sleeping at that time just makes me feel grumpy & groggy. But oust strike u cant function l in d j used to in no sleep.

sorry j cant help you, have you changed how late you eat dinner (snack in the evening) as this seems to impact people more when you're no longer in your 20's.

Not worried and my periods finished 14 years ago. I get plenty of sleep but it's broken sleep

I also sleep with my central heating on because it's too cold and I can't sleep if too cold. I used to turn it off at night but found in winter I was too cold so kept it on abd dont really keep a window open as its too cold so am waking up with a headache. I hate being cold

Get yourself an electric blanket for your bed. You don't need to heat the whole house.

Get a warmer blanket/duvet.

The whole 8 hours thing is a bit of a myth. As long as you are getting sufficient rest, then it doesn't really matter how it comes.

The heating may be a problem. We need our core temperature to drop to initiate and maintain sleep, so you might just be getting too hot.

I haven’t had a full night sleep for years so you have my sympathy. I usually fall asleep ok, but wake several time, up for the day between 4/5am, week days and weekend. Then i’m exhausted by mid-afternoon.

It's totally normal to have sleep cycles, and you always have done. When you think you used to have 8 hrs solid, you were actually waking briefly perhaps for just a few seconds once or twice in the night, but the brain doesn't form a conscious memory of doing so if falling back asleep is swift. As we get older, these occasions check-ins with semi-consciousness tend to more frequently become actually awakeness because it's less likely that everything's ok. Changing bladder capacity, aches and pains and responsibilities/worries make it more likely that your brain and body don't simply just drift back down. If you often start worrying about things during these wakeup moments then consider using an audiobook or sleep meditation podcast to keep your brain off those topics. If you often wake feeling very thirsty you may be snoring a lot so losing a lot of moisture from your mouth and lungs which may then be dragging you awake, so seeking snoring cures may help. Otherwise, anything you can do to treat or minimise the impact of or make middle-of-the-night dealing-with easier to do, will help a little, but it's mostly about mental attitude - in that accepting that a brief awakeness at 3am to do a quick wee (or whatever) is normal but confidence that you'll be back asleep soon is half the battle to ensuring you do actually go back asleep soon.