3am Wake Up

[johnworf]

I'm through the menopause without any issues and not on HRT. However, I'm waking at 3am each night which is too early to get up for the day so I eventually go back to sleep and feel horrendous, waking around 8am.

Any tips for stopping the waking? I don't drink anything after 7pm but still end up needing the loo in the night. I don't drink alcohol so it's not that.

😴

Have you tried magnesium. I’ve just started taking it and it’s making a difference to me (mine comes in cycle so it comes and goes but I am sleeping more deeply now).

I was the same. Tried everything but only HRT worked.

No I haven't tried it. Is that as a supplement on it's own or part of multivitamins? I'll try anything to get a good nights sleep though!

I'm not on HRT. My mum died of breast cancer and I have high bp. Thankfully apart from waking up each night I didn't experience any other symptoms so didn't feel it was worth the risks.

I had exactly the same and tried everything. It was exhausting. I also found it impossible to fall asleep sometimes, Sleepease worked but you can only take it occasionally. However HRT worked perfectly. It has been a revelation. Not just for sleeping but also temperature control. I feel a million times better.

So sorry. I cross posted. I wouldn't have suggested hrt if I'd seen your last message

@johnworf I'm also at increased risk of breast cancer and held off for years on HRT because of that.

Now there is new research that shows only a tiny increased risk (an. Extra 2% I think ?) so might be worth re looking at it and seeing whether that leaves you ?

Lack of sleep is so debilitating

hello @johnworf I have also struggled with this and know how debilitating it is.

I have tried everything and the only thing that has worked for me is having phenergan (an anti histamine) prescribed by the doctor. I did try sominex which also has an anti histamine in it which worked for 2 or 3 days then stopped. For some reason phenergan has worked longer.

Magnesium works really well for me. I still wake for a wee, but tend to go straight back to sleep after, rather than lying thinking of doom. I take it late evening.

I read somewhere that waking about that time can be a result of too high cortisol. Are you stressed at the minute?

Not particularly stressed, no. I'm semi retired so don't even have work pressures.

i got these ones.
https://amzn.eu/d/dBVa1gN

Are you eating later at night? This can cause a blood sugar drop which will wake you up around 3am.
Try eating no later than 7pm finish.

Another vote for HRT. Sorted my sleep issues mostly out. Not perfect but so so much better. I had no other real symptoms as such but feel generally better on it than off it.
Might be worth having a convo with GP as might not be such a risk and does have other benefits that can outweigh risks ( I know for some that won't be the case but gotta be worth a conversation as sleep issues are debilitating)
Good luck 🤞🏻

Look into anything that will help dial down any tiny bits of stress - anything that works for you. Massages, acupuncture, reflexology, yoga etc. hypnotherapy.

Maximise sleep hygiene

I do like magnesium but it's just a small part of the toolkit.

I'm also a fan of Stacy sim's suggestions for exercise in next level roar.

Im listening to a podcast about cbt methods and front line for sleep according to the clinician talking is apparently cbt approaches. Hypnosis is also effective. If you are t going to take hrt.

Have to say I was on hrt and didn't find it helpful for sleep. Joints and pain and mood, yes.