I tried HRT, which helped a lot with some issues, but made the PMT type rages a hundred times worse. I couldn't continue to live like that so I stopped and life has been so much better, except for the hot flushes and poor sleep/4am waking.
First I tried Magnesium which is supposed to help sleep. I didn't have the stomach issues some people experience, but it didn't help and I was waking with horrendous headaches.
Then I read a natural menopause book which recommended Black Clover. I was skeptical, but the brand they suggested wasn't too expensive (as these things go) so I thought worth a try.
4 weeks on. I can't say the flushes have stopped completely but they are vastly reduced, and I'm back to 7/8 hours of uninterrupted sleep. Occasionally I'll wake up with a flush, but fall back to sleep very quickly, which wasn't happening at all before.