Perimenopause insomnia - what are your top tips

[Kattekittt]

Well I’m on my second night of insomnia, I at least managed to get 4/5 hours last night. But so far nothing tonight/this morning!

Does anybody have any ideas that may help?

I’m on HRT but have had my dose altered due to irregular bleeding. It’s such great fun being a woman at times.

Me too!
Podcasts op.
Stick one on and stop looking at your screen.
You'll soon drop off x

I was coming here for the same issue… 3.00am waking even though I worked until midnight. Getting up in an hour with three hours sleep and only a little bit more the night before… and it’s only Tuesday. I’m actually crying. No tips, sorry.

A podcast called, nothing much happens

Magnesium

I'm typing this at 5.41am and saying magnesium, I've been awake since 3am as I stupidly forgot to take it last night, it really does make a difference.

Also anti histamine.

And calm app or podcasts work to go back to sleep.

The other tip if you can is not to worry, just get up, read have a cuppa and accept no sleep, the more you think, the more you panic the less you sleep.. so I'm up and busy on my laptop making the most of my unexpected spare time and just think tomorrow maybe better.

Thanks all for your suggestions.

I already take magnesium and antihistamines but a good call if I didn’t.

Will give the podcasts a try too.

I finally drifted off at 6:30 then woke up at 9.

@Wafflesandcrepes I completely understand how you are feeling, at least you know you’re not alone

No caffeine after midday (and max 1 coffee a day)
No alcohol
No screens an hour before bed
No food or liquid 2/3 hours before bed.
Get outside before 10 am each morning to regulate body clock

I've noticed recently (age 49) that I actually need less sleep now. I felt absolutely wretched in my late 30s /early 40s on five to six hours sleep but now I seem to have plenty of energy to do plenty of walking, do everything I need to round the house, do my job and do "proper" exercise for five hours plus a week (running, gym, yoga etc).

Definitely stress was a factor then. It is now but much less so. I always used to be ok getting to sleep but then would be awake in the night and unable to get back to sleep. I have always, even as a youngster, got up in the night for a wee, but now 99% of the time I go straight back to sleep.

Excess cortisol is usually the main factor in insomnia so the main focus should be doing whatever you can to keep levels down.

The one thing that made a huge difference for me was starting regular yoga classes. I only do it once a week now but it has given me peace of mind, so I never lie awake worrying about anything, and trust me, I do have plenty to worry about. Yoga stimulates your parasympathetic nervous system - your rest and relax system - as opposed to your fight or flight system - adrenaline, cortisol etc - which can be over active when we are stressed by work or life. Stress and these hormones can be extremely useful when there is a genuine emergency but constant lower level stress can be quite dangerous for our health.

It also teaches you to breathe properly, from your diaphragm. If ever I start feeling anxious and my breathing becomes shallow and erratic I consciously breathe from my diaphragm instead and count my breath - box breath is the easiest. In for 4, hold for 4, out for 4, hold for 4 etc. Focusing on a really long out breath is also very calming.

This can be very helpful for getting to sleep or getting back to sleep. Often we lie in bed without actually being relaxed. Focus on each part of your body touching the mattress in turn. Notice that when we wake up, how relaxed our muscles feel and like we have sunk into the bed. That's the feeling you are aiming for going to sleep.

Audio books are helpful to me with sleep earpods. If I wake, I reset the book and usually drop off fairly swiftly.

I do use magnesium at night as well. HRT has made a huge difference.

I've tried all the lifestyle advice, no alcohol, no caffeine after noon etc etc. It makes sod all difference to me, I still do it but it doesn't help. It's mainly woman's health issues that generate lifestyle fixes.

I will join the insomnia club too, keep waking at 2am and then am up until 4am ISH. Am very tired. Stress a factor for me as well as peri, sleep was better over Christmas when I wasn't stressed at work.

What magnesium does everyone use? The spray or tablets? And do you take them before bed or anytime?

Anti histamines. The ones that make you super drowsy. It’s the only thing that works for me.

ETA been on magnesium and supplements and HRT for ages and will continue to take, but they did nothing for the 2.30am wide awake shit. I take the anti histamine at about 7 pm and can’t keep my eyes open much past 9.30pm. I sleep until about 5am.

A supplement called NMN.

Piriteze.

Magnesium spray works wonders for me, notice a real difference when I run out

I'm going through it too. Take magnesium glycinate. I have about an hour of downtime before bed so I'm in a very relaxed and drowsy state when it's time to sleep. I have a hot shower or bath before bed (this apparently helps to make you sleepy). I often fall asleep quickly then wake up in the middle of the night. During these times I don't look at screens and I don't look at the time (it stresses me out). I do deep belly breathing, so you stomach extends when you breathe in, rather than your chest. It really does help to make you feel drowsy. I highly recommend it! I also just think nice thoughts when I'm awake - like nice fantasies. It stops me stressing about being awake.
Are you getting enough exercise? Getting out for exercise in daylight is very good for your circadian rhythms and helping you sleep well at night. I always have a walk in the morning, no matter what the weather. I feel it helps a lot.

HRT

I find Phenergan is the most gentle medicinal solution to not being able to go back to sleep. It's the only thing I could take in the early hours and not feel like I am half dead when I have to get up. Same drug as Sominex.

I don't use it very often but if ever I'm awake for an hour in the early hours I take 25-50mg and am asleep again in minutes. It can just break up a pattern.

https://www.nhs.uk/medicines/promethazine/#:~:text=Your%20dose%20depends%20on%20why,20mg%203%20times%20a%20day

The worst thing for insomnia I found as well is worrying about insomnia. You can literally lie awake worrying about lying awake.

I never found the "get up and do something else" approach worked. That is just guaranteed to make me feel even more knackered and awful the next day. At least in bed I am resting even if not asleep. I don't subscribe to the notion either that bed must be for sleep and nothing else.

I also find phones helpful and not a hindrance to sleep, unless you can't stop yourself from doom scrolling. My blue screen filter goes on at 9.30pm and I always go to sleep listening to an audiobook or podcast- not too thrilling or scary, obviously, as that then has the opposite effect. You can set a timer so it goes off after an hour - DH goes to bed later so it doesn't disturb him anyway.

When I go for a wee in the night, I have night lights but don't put the lights on, so often I don't even fully wake up (we have an ensuite so I'm not going to fall down the stairs).

The best thing is having a bedtime routine and to try to go to bed at a similar time most nights. I don't get up at the same time every day but five days out of seven now I can wake up naturally without an alarm which helps too. I go upstairs, put my PJs on, have a natter to DDs for a bit ( they often go to bed about the same time, being in their late teens now) fuss the cats.

Then once that door is closed I say to myself that from now until I get up is my time and I don't have to do anything for anyone else or think about work, or my mum's health, or what anyone else is doing, for a good 8/9 hours. Some of that time I might sleep, or I might read a book, or play a game, or listen to a podcast, but it's all for me. Often I naturally find myself taking a deep breath and sighing with pleasure at the very idea, and I find it gives me great piece of mind.

If thoughts do come or I think of something I must do the next day, I set a reminder on my phone and then it's out of my head. But mostly I find I don't worry about things now because I've created this space for myself where I don't have to worry about anything.

Magnesium glycinate, but take it before bed. It also stopped my restless legs too.

In my experience, taking any old magnesium in the morning made no difference.

Sometimes DH wakes me up snoring like a drain or clatters about coming to bed and the Zen state is shattered 😤But actually since he has been going to the gym he seems to snore a lot less.

I didn't find magnesium made much difference but practically my entire diet is magnesium rich food, so I probably didn't need it. I just take Floradix and collagen.

I definitely agree that trying nor to stress and worry is important. I put my audio book back on a 45 minute timer and focus on listening to the story rather than letting my brain run.

I go to sleep fairly easily but wake up at various points. If I feel really restless at those points I do get up and do a little bit of standing yoga, I usually drop off again when I get back into bed.

Like others I'm careful not to turn lights on overnight.

No alcohol (sorry to be bearer of bad news)

Thanks again for more wonderful help and tips.

I no longer drink caffeine at all, pretty much tea total as well. Unfortunately the exercise bit is difficult as I’m disabled and have chronic pain and meineres disease. You’d think the combo of medication I take plus the magnesium would send an elephant to sleep.

I suppose in someways I’m lucky as I do let have to be up for work as I’m now medically retired. So I don’t stress about not sleeping. I do however refuse to take naps as I find that just ruins the next night.

I’m hopeful that tonight I’ll sleep as around 4 hours in total for the last two nights is not making me a happy bunny.

I can also vouch that magnesium is a huge help, it was recommended for Ménière’s and did improve my sleep for a while.

Ill try the deep breathing and report back

Magnesium, OTO sleep drops, regular routine, breathing exercises.