Insomnia hell

[Frankbutchersfangs]

Hello everyone,

I started with insomnia around the age of 42. My job is low stress, as is my life in general, so it’s not related to high stress level. I initially went to my GP because it seemed as if my symptoms could be perimenopause. They did blood tests and said my FSH levels were normal. Still I couldn’t sleep very well. When I went back a doctor prescribed me Amitriptyline 20 mg. This worked well; however, there were times when it wouldn’t work (usually around the middle of the month). It got to the stage in March or April time of this year when it seemed to have stopped working altogether so I contacted the GP again (now 45 years of age). They did blood tests again and discovered my FSH levels are high so prescribed HRT oestrogen gel 2 x pumps (1.5 mg) and progesterone 14 of 28 days of cycle. My sleep improved massively, so it was agreed with my GP I would stop taking the Amitriptyline - I have read reports that Amitriptyline has an increased risk of dementia; plus it increases my heart rate, which is a frightening side effect in itself.

I am now nearly one month clear of Amitriptyline and my insomnia has returned exactly as before. Some nights I fall asleep at 10.30 and awake at 4.30 but feel fine and full of energy the next day. Some nights (like Sunday) I get 6-7 hours and feel great (this is rare); however, some nights I’m literally only getting 3 hours sleep and feel so tired and anxious the next day. I’m worried what this is doing to my long-term health, and I feel so frustrated. I’m also taking Ashwanghanda and Magnesium Glycinate 300 mg.

has anyone got any advice?

Bumping as also in insomnia hell. Just started the exact same HRT. No advice sadly!

Even when blood tests show “normal” levels of hormones like FSH, fluctuations in estrogen and progesterone can still impact your sleep. This might explain why your sleep improved with HRT initially.
When we go through perimenopause, there are so many changes happening in the body that it's important to address the situation holistically with a combination of behavioral and nutritional strategies. The supplements you’re already taking, like Ashwagandha and Magnesium Glycinate, are great choices! On particularly bad days, you might want to consider adding glycine on its own for just a few days—it can help promote relaxation and improve sleep quality.
Even if you have a rough night of sleep, try to avoid sleeping in. Instead, get up at the same time each day. This helps regulate your body’s internal clock.

Additionally, incorporating mindfulness techniques right before bedtime can make a significant difference in improving sleep over the long term. Practices like guided meditation, deep breathing exercises, or progressive muscle relaxation can be really effective in long-term. Hope some of these tips help!

Thank you for your suggestions. The lack of sleep makes me anxious for my health, but I literally feel like sometimes my body/brain just doesn’t want to sleep!

This is what is happening to me at the moment too. I’m 41.
some nights I’m lucky to get 1-2 hours sleep and it doesn’t feel like a deep sleep
my mind and body exhausted but just won’t let me sleep
GP not been very helpful

I have spent years working on this issue. My sleep got bad at age 45 and I'm 50 now. It is still a bit hit and miss but I generally get 7 or 8 hours unless I'm particularly anxious about something.

I have had to give up caffeine completely and keep carbs low. If I eat any carbs in the afternoon (even fruit) my sleep is awful.

I take magnesium and didn't think it was doing much. However, I've increased the dose over the last couple of months and that has made a very positive difference. I'm taking close to 400mg and it's a mix of citrate, taurate and bisglycinate.

I have to do plenty of exercise including walking, running, yoga and weights. If I haven't had enough exercise, I don't sleep well. The weights make more of a positive difference than the other forms of exercise.

I also take melatonin, HRT, wear an eye mask and ear plugs. I try and read before I go to sleep and avoid electronics. If I do go on my phone I wear blue light blocking glasses. It all feels ridiculously extreme but it's so much better than trying to exist on a couple of hours' sleep. I hope you find what works for you.

I had this a couple of years ago, try the Health & Her website there’s a questionnaire you fill in and then it suggests the most appropriate supplements. I was going to say Magnesium but you’re already taking that.

I take magnesium glycinate & 2 sprays of CBD oil which works well. I take the fourfive 2000mg orange flavour CBD from Holland & Barratt. Mine is worse if I’ve had any alcohol at the weekend, so I’m going to stop that.