So tired

[MichelleC69]

Can't remember the last time I had a full night's sleep. Have been on HRT for about 12 days (I know it's early days) but it's not helping yet. Feel permanently drained and have no energy. Have tried everything I can think of to help me sleep, even sedatives bought in America have stopped working! My night's sleep seems to consist of a series of short naps with lots of tossing and turning in between. Any tips would be massively appreciated.

I recently watched Horizon on BBC iPlayer about our circadian rhythms. It was very interesting and may well help get your sleep cycle sorted out

Just out of interest how old are you? My sleep is exactly the same, I have just had s week of hell with night sweats. I really do feel for you. I have a full day of meetings today and don’t know if my brain will cope.

48, almost 49. Doctor says I am fully in menopause. Up early for train to London for a meeting. Much coffee will be needed!

have you tried all the usual stuff?

• Last meal at least 2 hrs before bed

-no caffeine after around 2pm -no booze- might make you go to sleep but actually disrupts sleep with nighttime waking -do some exercise daily- long walk of 45-60 mins daily, but not too close to bedtime

• wind down times before bed- no screen time for at least 1 hr before bed.

-relaxing warm bath -no TV in bedroom- bed's just for sleeping in

and give the HRT time.

Thanks @queenofthenights - have done all that. Sometimes succumb to the alcohol though, I have to admit! Just need to give it more time, I guess. My main concern is that this HRT ends up not being right for me and having to start all over again with something else. Feel like a zombie at the minute and barely functioning at work.

which HRT are you on?

It's often better to start with a sequential type- so that's estrogen daily and progestogen for 12 days a month. That way you can see what is helping or not. The progestogen is the one that can cause the problems and there are 3 types available.

If your dr has put you onto conti (no bleed type) it might be worth having a re-think and going back.

Kliovance. Doctor didn't really explain much about it.

Sorry to butt in, but Queenofthenights, what are the 3 sorts o& progesterone please? Do you mean pill/gel/patch?
I’m asking because tiredness/ insomnia is my main/ only symptom (I’m 53 & no periods for 5-6 years now] I had 1 foray into HRt - elleste & the progesterone part just made it all worse. Hence my desire to know if I’ve missed something! Thanks.

Sorry you feel rubbish. Get the HRT right (keep going back until you feel better), sigificantly cut down sugar, and gradually build up the exercise. I was where you are a year ago. Now after a busy work day, cooking, taxiing the dc around and a gym session tonight I still feel relaxed and clear headed. No more aches and pains either.

As soon as you have enough energy to exercise, then moving and weight training help with the fatigue and the sleep. I feel rubbish every time I eat bad or don’t exercise though! (it keeps me on the straight and narrow more than anything in my life ever).

Lack of exercise definitely isn't my problem - I do 3 spin classes a week, plus swimming and running. I drag my tired arse out to do it even when I don't feel like it. This is why I'm so frustrated - I'm doing all the right things.

@endofmyshortfuse

No, I mean 3 sorts of progestogen!

1Norethisterone
2dydrogesterone
3MPA

4Natural progesterone = branded as Utrogestan

and 4 if you also consider the Mirena coil

see here for it all and also look at the perimeno options

menopausematters.co.uk/postmeno.php

Thanks Queen. That’s really useful x

I'm with you Michelle. I'm 48 too been peri for 6 years getting closer and closer to the full menaupose and would cope OK with it if it wasn't for the affect its had on my sleep. It's taken time but now know that poor sleep is impacting on all the symptoms I suffer from.

I've also now learned from wearing a fitbit for 16 months that it's not so much the hours not slept that is the issue but the fact that I get hardly no deep sleep.

Sadly, no sleeping pill helps with that and hrt didn't either. I do everything that is recommended and still no improvement.

I am now considering antidepressants as although not depressed at all, I do feel wired up, which is probably anxiety although I don't feel psychologically anxious.

I'm also considering private treatment that involves cbt but targeted specifically to sleep issues.

What is depressing is the very rare nights I get 1:30 minutes of deep sleep, I get a flavour of what it used to be like not to feel totally brain dead and exhausted and just normal and I miss it so much.

I really hope hrt works for you it does for many women.

Michelle

Maybe you are doing too much of some sorts of exercise? It sounds a bit frantic! Maybe you need to put in some more gentle stuff like yoga or Pilates instead of all the aerobic types? Long country walks outside in green spaces? All calming for the mind. Sounds to me as if you need more balance.

Wow @swingofthings, you have it bad. It helps to know I'm not alone! And I know exactly what you mean. I had Amitryptilene briefly before I was prescribed HRT but it made my head feel foggy the next day. STM have a stash and take it when needs must - it does help me sleep.

@QueenoftheNights you could be right, but I'm addicted to high impact cardio. Also helps with the middle aged spread! Maybe I need to supplement with more calming stuff, like you said.

but I'm addicted to high impact cardio

I think you've hit the nail on the head- you're full of adrenaline. You need something to help you relax.