Lack of sleep is absolutely killing me - any tips?

[GlamMa]

I started HRT a few weeks ago but if anything my sleep has got worse and not better. I've tried magnesium and it did nothing for me. The occasional Nytol just leaves me feeling worse in the morning.

Dp's snoring has definitely got worse and I think that's a factor because I'm waking up repeatedly. I have no issue falling asleep - it's like my sleep became much lighter and everything disturbs me. Problem is I can't really change the dynamics of the house. All bedrooms are taken up by kids so if one of us sleeps elsewhere, it means sleeping on the couch which isn't a long term solution.

Is there anything else to try? The progesterone part of the HRT definitely helps but I'm only taking that half a month.

Is your DH doing anything about his snoring?

Magnesium supplements are supposed to be great for sleep, but be careful which ones you take, as some can cause stomach issues. Magnesium Glycinate is supposed to be gentler on the stomach.

This.

They probably won’t change the prescription until you’ve been on it for three months and your system has settled. But extending the progesterone period and/or increasing the oestrogen might be helpful. Keep a diary of symptoms for your next appointment

I find I’m much more sensitive to DH’s noises at certain points - particularly the early hours of the morning. A couple of nights on the couch might get you enough sleep to cope a bit better. But consider putting your dh on the couch if he needs a bit of motivation to get that snoring checked out.

Just adding that a weighted blanket can help too.

We're fortunate enough to have separate bedrooms but sometimes when we're on holiday I'll use earplugs - DH got me a jar of smaller sized ones. I cant use them all the time but I think that as well as blocking noise using them psychologically puts me off the hook for dealing with nighttime disturbances iyswim.
Also pay attention to temperature - I find I want the bedroom fairly cool and then layers so that if I wake hot or cold I can quickly adjust things.

You need for sleep changes as you get older, so you might need to tweak bed time and when you get up.
Also, leave a window open if you can, the room being a little colder helps you stay in deeper sleep.

If you can get hold of Sominex, it's a different antihistamine...I've only found it in independent chemists, never in Boots or Superdrug
Also, I looked up Nytol, there is a forum, where several people have advised to take it much earlier than half an hour before bed, more like 6-7pm. Could you try either of those suggestions. It's grim, you have my sympathies.

Thanks, I'll look into these. I'm already using ear plugs. Dp has always snored and it never used to wake me up - it's a combination of me being more sensitive and him reacting to something. When we went away recently he didn't snore so we believe it's an allergy but at the moment, no treatment that's been tried is working but he's seeing an ENT specialist soon.

It's all just so frustrating because it's impacting so much. I actually have some Sominex in the cupboard so I will try that for some short term relief!

Yes, I was going to suggest Sominex, or better still Phenergan which is the same drug but you can get it in bigger packs. You can get in online from Chemist 4 U and shops like that. Though like anything like this you should not use it long term for sleep. It really helps to break a cycle though.

I find it more gentle and effective than Nytol.

I've had bouts of insomnia all my life so have become rather an expert on it!

My top tips are:

• Listening to an audiobook really helps me get to sleep/get back to sleep - music works for some people but it's speech for me. Sometimes I have to turn it up to drown out DH's snoring (!) but at least I have something else to listen to other than ZZZ
• Sometimes reading helps too - I have the phone on low light/blue light filter on. When the phone hits my face I put the audio on instead!
• Having a bedtime routine is key. I absolutely relish closing my bedroom door at 10pm and saying to myself "This is your time now, there is nothing else to do but read and sleep and no-one will make any demands of you." I have Avon overnight foot creme by my bed, some essential oils in a tin and an oil burner (electric plug in water one). When I go to bed I put some drops of essential oil in the burner and switch it on, then sit on the side of the bed and massage my feet firmly with the creme with a few drops of essential oil in for ten minutes. This one is magic for sleep Nikura Sweet Dreams
• Yoga/meditation - I do two yoga classes a week and apart from the physical side I just find my brain switches off more easily and is more peaceful at night if I do wake up. If you don't fancy yoga try Headspace. I think they still do ten free meditations.
• Don't worry about not sleeping. It really is counterproductive.
• If sleep gets really bad try Sleepstation course to reset your system
• Make sure you try and go for a walk and get outside in the daytime, particularly at this time of year. A small dose of vitamin D may help.

I have noise cancelling earphones which i wear all night, plus when i am struggling to sleep i play a ten hour podcast of rain sounds. Works better than anything else I’ve tried. If i wake up, i put the rain back on and fall asleep again quickly.

I started HRT (evorel sequi) a few weeks ago and have definitely found that my sleep has improved - so please give it a little time.

Also helpful - magnesium (as other posters have said), yoga/pilates early evening defintely helps with relaxation (YouTube - try Move with Nicole, which can be done in the comfort of your own home). Check out deep breathing exercises too (4-7-8 method) - especially helpful if you are in 'sleep panic mode' in the middle of the night. Last but not least, take the emphasis off trying to sleep and focus on relaxing instead.

Good luck and I hope you get some respite soon x

What dosage hrt are you on? Many find that daily progesterone can help with sleep. It doesn't have to be taken cyclically. But it does need to be in balance with the estrogen you're taking.
Maybe talk to your prescribing doctor.

Thanks - I've just ordered some loop headphones so I will see how I go with those

Only started cyclical HRT in December - but speaking to them after 6-8 weeks about the doses. I don't want to change anything yet but will ask about taking more regular progesterone if it hasn't settled down by then. Already can't wait to start it again!

Not if you're getting hot flushes it doesn't!!

Meant Loop earplugs

Soft silicone ear plugs and magnesium supplement.
I can no longer take HRT but during the 4 yrs I was on it it had little affect on the symptoms that most troubled me.
Since coming off it and actually being post menopausal the mood swings ( the main reason I took HRT) have disappeared.
I take Anastrazole which amplifies the physical symptoms such as muscle and joint pains, mild hot flushes that have almost gone and insomnia.
A combination of magnesium, Vit D3 and VitB12 along with loratidine, an anti histamine ( joint pain) keep me sane.

I would seriously consider getting a comfy pull out sofa bed for the front room and each spending 1 night a week sleeping on it.

They say having separate bedrooms is absolutely amazing for a good nights sleep and so this could be a good compromise.

You could even think about having a nap when you come home from work.
Just so you are getting some sleep.

I had a mirena fitted. I've never slept so well since before I had children 15 years ago. The impact was almost instant. For the first month after it was fitted I couldn't keep my eyes open.

Now, 7 months later, I sleep at least 7hrs a night. Usually solid.

Plus magnesium glycinate.

I just bought my insomniac friend a snoozeband. It has built in soft headphones so you can sleep on your side and listen to white noise/ sleepy podcasts etc.

She says it's fab.

It took my HRT a little while to kick in though so there may be hope yet.

Snoozebands are a great idea but I just can't have anything round my head like that, I get far too hot, and I'm not even at the "hot flushes" stage yet. 😓

It's the oestrogen that helps me sleep better although perhaps that's partly because of reducing my tendency to need to wee.

Omega 3 might help a bit, but it's ot a miracle cure.

I found buying a new mattress, ans being religious about turning it regularly, was v helpful.

Oh, and this might just be me but the older a get, the more like a toddler I am..... go to bed at 10:30 and I will sleep without waking for 6 straight hours then happily go back to sleep for rest of night. Go to bed at 12:30 and I will wake every 2 hours.

Interesting you mention massaging the essential oil on your feet... I sometimes do a yoga with Adrien session before bed - one of the sleepy time ones. She does this, and so do I with some lavender oil. I swear when i do this I sleep better. I am ordering some of that Nikura stuff you recommend because lavender oil gets a bit cloying and this looks nice.
Op has described my sleep patterns. I have just started a new regime of HRT and am hoping it might help. We'll see. But at least my feet will now smell nice!

I had a horrific night of insomnia over Christmas and listened to Yoga Nidra which is a type of deep rest meditation and, honestly, I was amazed by how rested I felt even though I'd been conscious for most of the night.