On HRT but still waking up at 3.30 am

[extinctspecies]

I'm 54, been on Evorel Sequi patches for probably about 18 months.

While they have transformed my moods & got rid of the early-morning aches, I still wake up most nights at about 3.30 with a surge of anxiety/adrenalin & it takes a long time to get back to sleep.

I exercise & eat healthily, although slightly overweight, if relevant. What can I do? I still work & have a school-age DC and the lack of sleep is a real problem!

Another sleepless night last night. Has no-one got any advice for me??! I feel like shit today, and already eaten a huge breakfast because I'm tired.

It is awful isn't it, i was like you but HRT sorted it out, do you fall asleep well at night ? Have you got a good bedtime routine ? When i woke up in the middle of the night i Had put a plan of action when this happened. As soon as i woke up started using breathing techniques, didn't allow myself to get out of bed but worked hard at emptying my mind and relaxing. It sounds a bit wishy washy but it really helped me as i didn't know what to do with myself ! Someone had suggested to me to take some Nytol or another mild natural sleeping aid that you can get from Health shop, put it on your bedside table and take it when you wake up, or maybe take it before going to bed or maybe you could alter your sleeping pattern by going to bed earlier, try to break the 3.30am pattern. I don't think getting up at 3am and start reading or stimulating yourself would be a good idea.

I have had this issue for years. It started when I was mid-40s and still goes on now I'm 58. I've tried various different HRT tablets. GP won't give me patches (too expensive apparently but that's a whole other story).

Do you wake wanting the loo? That's what causes me to wake, but then, like you, my heart is racing and my thoughts race and keep me awake from that point. Always between 3am and 4am.

I started doing dry January and have noticed this helps a bit. My sleep seems sounder and more restful without alcohol.

Occasionally I do take Nytol. But I have to take this before 9pm otherwise I still feel woozy from it the next morning.

I'm not sure it is a menopause/HRT thing though. Mine has gone on for so long now I'm thinking it is perhaps part of the aging process. I read that people need less sleep as they get older.

Oh... and my friends who are around the same age as me also all suffer the same thing. We joke that we could start a 3am WhatsApp chat group!

Thanks for the replies. I only drink alcohol at the weekends (partly because I know it can disrupt my sleep) so I know it isn't that.

And when I'm awake, I often feel like I want to go to the loo - but don't produce much when I go, so I don't think that's what's waking me up.

Try to practice good 'sleep hygiene' & relaxation etc but often doesn't work ... or takes ages.

I do have some over the counter sleeping tablets, which usually work quite well, but I only take those if I know I've got a big important day ahead, as I don't want to get reliant on them.

Maybe it is just old age ...

Extinct make sure you are not experiencing the symptoms of vaginal atrophy, you say you do go to the loo and don't produce much, does it itch down below sometimes ? If yes then take yourself to the doctor and ask for a local oestrogen, tiny pessaries or cream would sort it quickly. It is quite common and comes on slowly. Just another thought for you :)

Echoing what Disco says. I thought my nocturnal loo trips were just another age related thing until I was prescribed Vagifem. (I’m in a new relationship post menopause and divorce and sex was uncomfortable). It’s had the very welcome side effect of drastically reducing night time waking - last night I went to bed at 11 and slept through till 6.30, bliss!

oldfatandtired1 so happy for you that you found out what the problem was ! And this wonderful sleep ! You should rename yourself youngfitandvibrant1 !

I have googled it & don't think I've got the symptoms.