How to get past this sleep cycle?

[fireplacetiles]

I'm 56, menopausal, on HRT for the past 2 years. I have good sleep discipline I think, no screens from 9pm onwards. Bed at 10, read for a while, then talking book on- usually only hear 5 minutes or so of it and I'm asleep- so about 11pm. I snore quite badly (according to my OH).
Since xmas I have been waking up around 3am every single night and then awake and just lying there until I get up at 7. I'm knackered now by 2pm, can't keep my eyes open.

How do I get out of this cycle??

Magnesium supplements helped me get longer stretches of sleep

Which magnesium works for you, @NannyGythaOgg?

This is what I use

Oh And I built up 1 capsule at a time until I was taking 4 a day. I take them with my evening meal

Resume the talking book and put a timer on it? This is what I do.

Or do a drama serial on bbc sounds. Usually just 30mins. If I set the timer right I can just click on to the next episode if needed.

My sleep has been much better with HRT.

Oops missed the HRT bit. Magnesium worth a try Nanny.

I've been taking Mag Citrate, which seemed to help but I'm not sure. Someone told me Mag Threonate is the one. I used to think I was indecisive but now I'm not so sure.