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.

If you sleep better downstairs then I'd do that at least occasionally.

Haven't read the other replies, but:

1. Your DH needs to do something about his snoring;
2. I find Kalms (made with valerian) really helps me to fall asleep and stay asleep. I don't use it for menopause (because my HRT works for sleep), but I use it for travel and it's great;
3. Silicone earplugs are the best - they are soft and you mould them to your ear. When you get the fit just right they block even my DH's snoring, which is bloody awful! There are lots of brands out there, but this is the kind of thing you want: https://www.amazon.co.uk/Aurora-SoundblocTM-Pairs-Meditation-Reduction/dp/B08PDSRVYP/ref=sr_1_5?crid=36V84N8YM3B17&keywords=soundbloc%2Bearplugs&qid=1704702506&sprefix=soundbloc%2Caps%2C121&sr=8-5&th=1

My link didn't load, but just look for 'soundbloc earplugs' on Google.

Are hot flushes a factor?

If so I found bamboo bedding and pjs helped, also I bought a Japanese blanket that actually conducts heat away from the body.

If hot flushes aren't an issue, weighted blanket is good and I also bought a U shaped pillow which I think helped convince my body it was safe and could sleep deeply.

I have also to be honest just accepted that sometimes I'm awake in the night and have a good crime book on the go and drink lots of tea.

Cats also help me calm down and sleep but might be a bit extreme!

I have had to slowly ramp up my defences as HRT couldn't solve the insomnia completely.

Now I do:

• ear plugs (silicone not loop)
• night time magnesium tablets
• magnesium butter on my feet
• eye mask if in a new setting

& Progesterone helps for half the month

I had to try a number of magnesium brands before finding one that worked. They are not all equal.

Anything on your feet I think is gradually absorbed through your skin, hence Vicks for coughs and so on.

It's the firm foot massage that helps too I think.

Nikura also do a nice relax and unwind one which has bergamot in so more citrussy and slightly fresher for a change. It seems to work as well as the sleepy one.

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.

DH quite often suffers from insomnia and sometimes does this - usually in a separate room so without earphones. He likes something where it doesn't matter if you fade out and miss a bit ie not fiction with a plot - bill bryson for instance, his other favourite is The Voyage of the Beagle.

@SoftPillowAllNight I had to try a number of magnesium brands before finding one that worked. They are not all equal

Could you tell us which brand works for you? I feel a bit bewildered looking at all the types of magnesium on offer

You aren't on enough oestrogen in your HRT.

@Squiblet - sure, see my magic duo pic

Bose sleep buds are brilliant, not cheap but worth every penny. You choose a white noise from the selection and they just drown out any noise. I'd tried all kinds of plugs but these things really work.

So Bose sleepbuds plus plenty of physical activity during the day, as in walking at least 10k steps will have you sleeping all night. Good luck.

I slather on Feather & Down Sleep Butter. It has really helped. Hot bath/shower rub this into my chest, arms and bits of me I can reach.

https://featheranddown.com/products/feather-down-sweet-dreams-sleep-butter?variant=7291478835258&currency=GBP&gad_source=1&gclid=CjwKCAiA1-6sBhAoEiwArqlGPluQIfufGBfGW3xc-4EZiAMeW1SL-TOv3wefRzl2vFioppGnxoLiuxoCNJoQAvD_BwE

No hot flushes luckily. I have started taking a Holland and Barrett night time menopause supplement that is meant to help with sleep. My earplugs haven't arrived yet annoyingly.