Sleep help

[Stopsnowing]

I am now getting four hours a night if I am lucky. Wake any time between 2 abs 4 and can’t get back to sleep.
On implant which may be running out but my specialist appointment isn’t for months.
Anything I can do? Tho is really affecting my mood and others around me.

I have absolutely no advice (I wish) but I am in the same boat so wanted to send you some sympathy.

What have you tried?

My plan for tomorrow is some exercise, camomile tea before bed and absolutely no alcohol. I had a glass of wine last night, I think it made it worse. I woke earlier and more fully than usual

No alcohol
Sour cherry juice

I have tried magnesium, meditation etc. When hrt works (which is less and less) sleep is fine. When do you drink the sour cherry juice and how much? Is it different from regular cherry juice?
I fall asleep very easily but alway wake back up in the early hours of the morning.

No advice, but I have the same problem. Normally wake at 3am. Not fun.

I've been awake since 2 and its been the same for weeks now

I have improved a lot in the last months. Sadly it has involved limiting myself to 1 cup of decaf coffee a day (in the morning) and making a conscious effort to take breaks at work as soon as I’m feeling a bit stressed, which helps to limit cortisol release that in turn makes you feel hot at night and wakes you up.
I have also stopped eating carbs for dinner as much as I can and have a couple of spoonfuls of milled flax and half of poppy seeds in my morning coffee.

It seems a lot of to do but then I have gone from sleeping 2-3 hours a night back to my usual 6-7 so it has been worth it

The cortisol thing makes sense. I don’t understand about the seeds in coffee though...

Many of us who can’t take or don’t want HRT regulate our hormones with our diet. Seeds have phytoestrogens and other stuff that helps.

General dietary changes- Milled flaxseed as pp, increase fibre, mix of fruit and veg. Limit processed foods, alcohol, smoking. Add in phytoestrogens (veg, soya, beans, seeds, dried apricots), make sure you are having enough protein. Also exercise.

I'm 20 years post menopause and never went back to my normal sleep pattern. I sleep in 2-3hr bursts and get up for half an hour (jigsaw, book) before going back for another stint. I average 5hrs a night. Twice a week I take phenergan which gives me 5hrs unbroken but the effect wears off if I take it more often. My internal thermostat has remained a bit temperamental and I usually have bad dreams before waking with a start. I hope you all sort your sleeping out and that the problems are temporary.

I suffered the same for a couple of years.
I was prescribed amitriptyline . 10mg half hour before bed.
It wasn't as a 'sleeping pill'. It was to help me get back to sleep easier after I kept regularly waking at 2-3 am
I can't have hrt so don't know if it's contraindicative but it's saved my life.
And my sleep, I now sleep through soundly and rarely have any early wakings. If I do wake I find it much easier to nod off again.

What do you do when you wake in the early hours?
I too fall asleep easily but I am usually awake for a while between 1 and 5.
I've just accepted that when I wake I do something calm like reading, listening to a podcast, yoga until I feel sleepy again. Once I even did some ironing!! I don't try to fall back asleep and eventually sleep comes. Usually takes about 90 minutes.

So that means that when I go to bed at 10.30 and get up ay 6.30, I've not had 8 hours sleep but 6.5. I'd love to sleep through but I can function on that much.

I started doing sitting in my garden at 5 am with a coffee watching the day start, there is a quietness in nature at this time only interrupted by birds chirps that I find very soothing. At the time I also started doing half an hour of Pilates by 5-6, an hour if reading, tidying the house and get ready myself before DS woke up. I never felt better in my life than at that time.

Nowadays…. Blame the iphone, but I just go into it abd waste another morning of my life 🤦🏻‍♀️

I was waking at 3 or 4am for a while then when I started on HRT I slept through the night within 48 hours and have done since