Not getting enough sleep. Exhausted and anxious. Help!

[Hillsaremyhappyplace]

HRT has helped me in lots of ways but I’m still waking up early. I fall asleep easily and sleep through but I am always waking about 5 am. I am knackered! Last night I went to bed earlier but still only got the usual 5 1/2 hours sleep. I have been taking a magnesium supplement, but I’m not sure it’s made any difference. Any ideas? Thanks.

One thing I've noticed in the last year (now coming up to age 50) is that I only actually now need 6-7 hours sleep and have plenty of energy.

I have got fitter doing far more cardio stuff recently and I think, fingers crossed, that my periods have stopped. Just having a pause after taking hormonal contraception for 30+ years before considering HRT. Also whether periods have stopped and any menopause symptoms will determine what I go for.

So far I have zero symptoms and zero periods. Long may that continue.

Sleepless nights can feel like torture—tossing, turning, waking up drenched in sweat it’s vile, mind racing with a million thoughts. Menopause steals so much, but it doesn’t have to take your rest too. You deserve deep, healing sleep.

Start with small changes as appose to stopping things tell your brain and yourself I’m going to add this in and overtime the stuff like scrolling through your phone or what ever it is you do at night when you can sleep will eventually diminish or at least reduce. It’s much easier for your brain to process when habit stacking or replacing something with something else that serves you better as appose to saying I’m never going to do this or I’m going to stop doing that.

I can see your taking magnesium already but have you also tried adding these in to create a menopause supplement stack. Natural support can make a huge difference I know. Magnesium as you already state your taking 😊, ashwagandha, and L-theanine help calm the nervous system, while glycine support your body’s sleep cycle. Macca root balances hormones and energy, reducing night sweats and stress, while muccuna pruriens (I swear by- rich in L-dopa) helps boost dopamine, easing anxiety and promoting restful sleep.

A simple habit like a 5–10 minute evening walk can also work wonders. Why? Becuase walking lowers cortisol (stress hormone) wnd cortisol steals estrogen which we really don’t need to happening but it also regulates blood sugar, and gently but also nturally increases melatonin production, signaling to your body that it’s time to rest. Fresh air, movement, and even just a moment of quiet can help your mind and body unwind.

Most importantly, be kind to yourself. You’re not alone in this, and your body will find its rhythm again.

just remember sleep hygiene is as important as personal hygiene if not more so. But also it’s good to remember that when you sleep is bad it takes time for your body to adjust so doing something once or twice isn’t going to give you lasting benefits. Just like going to a gym you don’t expect to build muscle overnight. So be patient with yourself easier said than done I know. But it will help if you are consistent. I would avoid relying on medication that aids sleep it’s ok for short term but taking it consistently means your body gets used to it and then it stops working and you’ll only get a decent sleep when you take the meds.

Good luck and keep going. Xx

Thanks so much everyone. And @Menoglow your post is so kind- made me a bit teary!! I had another few nights terrible sleep. But last night I slept really well despite 7 18 years staying over and coming in at 4.am! It could just be exhaustion or it could be that I got a Magnesium menopause spray and also some Ashwaganda/mushroom sleep tablets from H&B! Feel great today. Been for a run/getting stuff done. Fingers crossed I can replicate it tonight too…

"Lots of vaginal oestrogen so no need for the loo" @Ilovelowry , can you tell me more? I use vagifem twice a week now and it does bugger all. I also take a solefenacin tablet but am still up at least twice for the loo. Can you tell me what you use?

I use estriol cream. I do use it in conjunction with high strength HRT too but the cream made the most difference.

During lockdown I was up three times a night plus a few times before I even got to sleep.

Now I only have a wee in the night if I need to get up to let the dog out. And even when I wake up and think I might need a wee I can to back to sleep. It reduces the urgency.

Thank you

Is this cream prescribed from the gp @Ilovelowry ?

I'm up 2 or 3 times in the night to pee and its driving me mad. Definitely hormonal.

Yes.

I went to see a pelvic physio as I'd been leaking while I was running.

She suggested asking for estriol cream, the GP was fully on board with it.

I use a lot, I had terrible atrophy and I use it most days liberally.

Sleep podcasts are worth a try - Nothing Much Happens for example has some cosy stories told by a woman with a very soporific voice. Or alternatively an audio book that you have heard before which isn't too exciting. You want something that holds your attention just enough to stop your mind fretting about being awake, but not so gripping that you can't just drift off to sleep again.

Sleep hygiene is important so it is worth turning off your router at night if you can, and perhaps thinking about how you can block out other light. Early morning daylight exposure helps reset your body clock. There's lots of suggestions like this online but it's worth knowing that It's not that one change makes a drastic difference, more getting lots of little things right, night after night, adds up to a good night's sleep.

Thanks @Ilovelowry , I've been using vagifem twice a week but the urgency is still there. Im not sure where to go, my gp isnt great. I wonder if a pelvic physio would be worth it? Its really just urgency and getting up in the night i have.

Melatonin 3mg. If you know anyone who can bring it back for you from the US it is the cheapest there is. Absolutely works, my son swears by it.

I went through the same and like other posters, can manage quite well now on 6 hours sleep, so perhaps you will adapt to it.

In the meantime, prioritise napping as much as sleeping at night. With a few rules; not after 2pm and for no longer than 27 minutes!

What I found worked was to get up as soon as I woke up, regardless of time (4.30am sometimes). If you’re not able to get back to sleep, then make use of the time - prep dinner, do a load of washing, get ahead with work/life admin, do some work emails, sort bag/clothes for work, do make up etc. And enjoy the ‘extra’ time. I bought a fancy coffee pot and would make delicious coffee, have breakfast in the garden in the summer, organise my day ahead so that it was all thought out/planned etc. Then, you can try to get back to sleep later in the morning for the aforementioned 27 minute nap!

Set a timer and be strict. It is like a mental reset, you feel incredibly alert and awake. It is amazing how refreshed you feel after such a short amount of time, it really is a game changer and doesn’t impact getting to sleep that night.

@Bestnottalkaboutit thanks- I like the idea of just getting up and making the most of it. I’m in Scotland so in the summer it gets light very early. I’m a teacher though so no time for afternoon naps, except at the weekend. Now I need to get off my phone…