I'm waking up really early (4.45/5am) and can't get back to sleep.

[Happytodayhappytomorrow]

I've been on HRT for nearly 3 years now.

I've never been a great sleeper but this is a new thing. I seem to remember years ago a Pilates teacher having the same problem around about this age (I'm 55) and she attributed it to the menopause. Is there anything I can do to stop it happening? I'm so tired

TIA

I go to bed at 9 and don't mind waking at 6 but sometimes it's 4.30 and that does me in!!

Conversely, I found switching my bed time a bit later helped. Mainly because when I tried to go to bed at 10 I just wouldn’t sleep. Or wake up a few hours later.

If you’re going to bed (sleep?) at 9 and waking at 4.30 that’s 7 and a half hours sleep? Not an ideal waking time but I think if I went to bed (and managed to sleep!!) at 9 I’d be awake for the day at about 3.30am!

Anyone else find they tend to wake after around 6 hours, with a hot flush? It's odd, as I'm on HRT and don't get any flushes during the day, but it's always one after I've been asleep for six hours, whatever time I fall asleep.

I found magnesium plus taurine really helpful for sleep. Mag glycinate or biscylate specifically as the glycine is calming. Taurine supports natural melatonin production.

chose a two-strap mask, lightweight silk material does help.

OH HELLO my people

52 exhausted and taking an assortment of different herbal efforts. Some stuff a friend had sent over from france, "melatonin" from China (i knowi know) etc etc
Just ordered a different sort to try - i am just exhausted
Went on HRT nearly 3 months ago and upped to the kliofem after a month as i felt no different.
still dont feel great but i am more myself
I want to go to bed at 10 (used to be 11 or 12) AND wake up 3.30 every fecking morning. I will be wide awake up to 4.30 or even 5.30 then can fall back asleep and sleep thru DH alarms at 6.50 and 7 and showering and dressing and sometimes dont wake up again until 11!!
when i do sleep i sleep like the dead. I technically get enough sleep,. its just the 2 or 3 hours or wide awake that kill me

Bloody hate it. I waste weekends and days off as I am out cold

DH was always the layabed and I was up and cleaning and out and having fun from 7 am

sigh

I do have a mask which i think is why i do sleep so late if left

Ooh ooh - can I join this club please?!!

I’m the same. 52, going through the peri menopause with periods from hell, and generally as grumpy AF. The lack of sleep isn’t helping either. I get to sleep fine, and then wake up at stupid o’clock, usually with a full bladder and a stiff hip, worrying about something stupid that I have co control over (today it was the Taliban).

A mask and earplugs definitely help me stay asleep for longer (as does having DH in the spare room, snoring and farting to his heart’s content) but I’m lucky if I get beyond 6am / it’s usually earlier. I am so unbelievably tired all the bloody time.

Sorry OP - that’s as much help as a chocolate teapot.

I have this and have done for a year except it's 2/3 am for me.

I accept I'm awake. I browse my phone for half an hour or so and then put on something comforting. For me it's an episode of an old favourite comedy show but I just listen to the audio, I don't watch. I snuggle down and then I'm asleep in 3 minutes. My brain has had its little bit of activation (not thinking and muddling over everything) and then comfort and it works every time

Me too. 51 menopausal. Get to sleep ok, usually around 11.30. Today woke up at 3am worrying about something. But usually wake up around 5.30 am and can't get back to sleep. Could get up but too exhausted.

Feel ok until around 4pm, ready for bed at 10.

Am so tired of it, literally!

Does it get better? I need some light at the end of the tunnel!

Hi all. I was exactly the same until a few months ago when I changed my HRT, started taking an antihistamine at night instead of the morning for hayfever and using a sleep spray. Still up to go to the loo several times but no longer awake at 4! Menopause sucks!

Me too
And also on hrt

I try to look at it as a positive
I get up, quiet coffee
Go for a run or yoga, do some personal admin

It’s a lovely and peaceful start to the morning

Glad the cherry powder has helped. I will bear that in mind for the future.

I'm a lark too, but disrupted sleep is awful. I go to bed really really early. Herbal tea with valerian is very good but can lead to morning grogginess.

I also use one of the back to sleep guided meditations on the Calm app.

I think that’s why many people become ‘morning people’ as they age. Our bodies just will not stay asleep 🤦🏻‍♀️

In my case it's not helped by my three cats, who like an early breakfast.
I've tried everything, even pretending to be dead, but they are no fools.

Try a drop of CBD oil under your tongue. I use the green one from The Original Alternative/ CBD Brothers website.

I started a thread about this the other week. I'm the same. Im just glad i dont have young kids to deal with too.

Same here. Changed to bio identical progesterone, oestrogen patches and same. Also tried cbd oil and melatonin but no help.