Still struggling to get a decent nights sleep, can you share what’s worked for you?

[Strumpetpumpet]

I haven’t slept properly in years, but this week has been horrendous. I don’t usually have a problem getting to sleep, but staying asleep for more than 4-5 hours is almost impossible. This week I’ve been in bed by 10.30 every night and have woken up and been unable to get back to sleep somewhere between 2 and 3 am every night since Sunday. I’m on HRT (gel and utrogestan) and I’ve tried cbt, cbd oil, relaxation apps, magnesium, amitriptyline and nothing has worked. Does anyone have any suggestions please ? Thank you x

I get dysphasia when I'm very tired.

I can confirm 4/5 hours of broken sleep is not enough for me.

Re: melatonin how much do you take?
Are there any side effects?

I think it must be variable. For me phenergan was a nightmare. Awake every 45 mins for a wee. It must be a diuretic as it was a large volume continually through the night and a very dry thistle kept waking me unable to breathe.

Melatonin time release, zero side effects for me (unless you take more than your body needs), coupled with hrt allows me to mostly sleep past that 3am waking until 5/6am. Also stop the continual waking all night.

On it I’ve gone from ill and sleep deprived to just ok or tired.

Dose = smallest amount your body needs for it to be effective from 0.5mg (unusual) to 10mg (also unusual). I take 8mg. You can buy it in 2mg units and then easily increase your dose if needed to try it out.

After reading a similar thread on here a while back I use 5HTP and magnesium glycate at night and they have sorted my mid sleep waking. Good luck it is awful.