Sleep…where did you go?

[OriginalFloorboards]

I thought I was doing so well in perimenopause. Age 51. Sleeping lovely. No hot sweats at night.

It’s all taken a bit of a turn now. Waking up on cue around 3-4am, hot flashes then cold. The duvet on and off. I’m waking up shattered, with puffy bags under my eyes.

Can’t go on HRT due to medical reasons.

I thought I’d found help in Tesco menopause vitamins. They seemed to quash initial flashes, but now they are regularly here.

I get plenty of fresh air and exercise (horses at home, riding etc), trying to incorporate more fruit and vegetables into my diet, don’t drink alcohol, don’t eat red meat (don’t like it), don’t smoke etc.

Bedding is all cotton, natural feather quilts and I sleep in 100% cotton pjs.

Is there anything I can do? Am I missing a trick? Is it a case of this is how it is?

I go to bed around 9:30-10pm and usually read a book and fall asleep really easy. I’m usually an 8 hour sleeper.

If you have any other tips / help / ideas I would be extremely grateful. I’m kind of hoping for a magic cure from you lovely lot.

Remember, I cannot go on HRT which I assume is the holy grail of survival for menopause (and feel quite jealous of women that can do this!).

Magnesium glycinate and a calm, regular bedtime routine

Some SSRIs can help with night sweats, fluoxetine has helped mine.

I started taking the spatone iron for my energy levels. Just to see if it would work. After a while I stopped the spatone to see what the difference was. Not only did I not get the crushing fatigue anymore I realised that it was helping me sleep. No idea why. I started waking up at night again.

went back on the spatone my fatigue went away and I started sleeping again. No clue why it helps me sleep. But thought I would mention it.

Holland and Barratt magnesium citrate powder. (Half the dose is enough for me.) Very effective.

I wish I had the magic answer. HRT didn't even cure my sleep problems unfortunately. Phenergan helps, if you can get hold of it.

No advice, but have empathy. Been awake since 4:30 🤦‍♀️

HRT didn't alleviate my symptoms at all so I gave up on it anyway.

My sleep is horrendous, I often start my day at 5am now. It's aged me.

The doctor prescribed a low dose of Amitriptyline to help me sleep and it’s been amazing.

Nutrivo black cohosh tablets from Amazon - saw black cohosh in Tesco, did a bit of research and bought some on Amazon.
I went from 3 or 4 hot flushes at night and almost hourly through the day to maybe one or two a week. Took about 3 weeks of taking the tablets to feel the difference.

I got a lower tog duvet recently and am no longer waking with night sweats.
I am generally a ‘cold’ person and always have an extra jumper on compared to everyone else. I thought I’d be too cold at night, but am sleeping really well now.

Sage tablets really helped me with my night sweats.

Just make doubly sure that you can't use HRT @OriginalFloorboards

Only saying this as there are so many posts here from women saying that - and then they find it's incorrect . (Often based on out of date info from 20 years ago when HRT was different.)

The only absolute reasons are recent breast cancer, (or a very strong family history) heart attack or stroke.

And if they apply (eg you've had breast issues) your GP should refer you to a menopause specialist for meno support and other drug options.

Factors like high BP, migraine, family history of CVD, and more, are not a contraindication.

OP, you might be me. Huge sympathy for you.
My new wakey-wakey time is 3.30, without fail every day...😫😒
Don't even need to look at the clock. I've given up trying to get back to sleep so I get up at 4am and am now a complete zombie by 5pm.
Can't do HRT and the night sweats are suddenly off the charts.
I thought I was doing ok (just about) but I'm not any more.
Be 51 in a couple of weeks too but look and feel about 75!
Sorry, I don't have any helpful suggestions, just a solidarity post really

Also, does anyone else fantasise/remember fondly those days where you wake up actually feeling refreshed after a cracking night's sleep? Loved that, especially if it was a weekend and your own time with lots of stuff you wanted to do.
These days I'm dragging through the day like an animated corpse and the chores feel insurmountable and boring and endless!
Crikey, that was a cheerful contribution...😬Sorry!

Another one here struggling with horrible insomnia . I don’t want hrt , especially as at a recent mammogram I was asked if I took it and was told it could increase breast cancer risk .the lack of sleep has aged me massively.

I was really struggling with this, and then plugged into an audible each night. Something very dull (Matt Handcock's Lockdown Diaries is my go to ) and I listen for a few minutes and then that's it - I'm asleep! That's after years of insomnia and taking all sorts of meds. It stops my mind wandering or my anxiety kicking in.

Same for me. I love She Dunnit on Spotify for this. No problems getting to sleep. Just staying asleep. And I've started having really intense dreams. Not nightmares but strange.

@Toomanysquishmallows Just for information, asking about HRT is standard practice at mammograms. Unless you have something they thought needed looking at and use of HRT was part of that question.

It's because in some women it can make breasts denser which can make it harder to read the mammogram. BUT around 25% of women have naturally dense breasts anyway.

Thank you everyone. Some helpful tips. I shall look into natural ones first then the drs if not, will also try podcasts.

Yes, definitely can’t take HRT. I was under some lovely specialist HRT place to check as my doctor wanted to also double check for me as some medical data has changed, but not for me unfortunately.

To those of you that are waking early and aging I get you.

I was hoping my periods would stop soon as I’m also stage 4 endometriosis and it will help no end, but apart from the odd missed period I’m here like clockwork.

I assume once I’ve stopped I’ll sleep normally but no idea (don’t tell me otherwise I’m already feeling ratty with myself, ha).

Thank you it’s blood clotting disorder, numerous DVT history etc so it’s definitely a no sadly.

Thanks I think this is linked with blood clotting or something to do with increased risk but I’ll check online as I might have that in my head incorrectly.

I should have a distinction in brain fog memory.

That's unusual as most specialists would allow transdermal estrogen and micronised progesterone. Or the Mirena coil.

HRT actually lowers the risk of clots and CVD as it opens up the arteries and keeps them flexible.

If this info is only from your GP I'd suggest you pay to see a menopause specialist via the list on the British Menopause Society.

And even if you have seen a cardiologist, not all are up to date with recent types of HRT (surprisingly!.

Apologies of course if you've been down this route.

I feel your pain and like you cannot go on HRT for medical reasons. I am sorry I don't have the answers but please, please, please check with your GP about over the counter products before you take them if you have not done so. These products often contain ingredients which you should not take for the same reasons you can't have HRT.

Thank you.

I did see the menopause specialist folk. They were so lovely too, but unfortunately I can’t have anything hormone related.

It’s definitely a good route to go down though to double check for women and I’m glad my dr put me forward for it. If other women read your post it’s really good to highlight that as an option.

The team were great, but it was a no.

Oooh I did try some gel stuff you’ve reminded me but I had a reaction to it with my left leg (scarring and sluggish flow) causing calf pain so had to immediately stop it (I’m lucky in that I have so far had clear signs of calf pain with clots despite no swelling / redness).

Was checked, no DVT.

Couldn't tell you what it was but after that it was a straight no. Sorry brain fog and lack of remembering stuff!