Menopausal sleep deprivation: Waking up 5 times a night. Any advice?

[YouSeenMyMarbles]

Been waking up 5 times a night for the past 2 years. When I wake each time I am so exhausted. I'm absolutely fed up with it now. I'd love that feeling of waking up refreshed - I've not had that in years.

I've been listening to ASMR before bed for the past few months, which has taught me how to breathe and it has helped me find a healthy bedtime. Like last night, I was knackered and asleep before 10pm.

But I wake up 5 times, exhausted each time, and then come the morning I don't feel refreshed. I've tried lavender on my pillow, exercise, sleeping with crystals, bath before bed, changing my bed to a different position, swapping beds, wrapping blankets around me - but nothing makes the slightest bit of difference.

I tried phenergan as a sleeping tablet but I was a zombie the next day - but I still woke up tons. Took 1/2 the next time, but it had no effect.

Anyone got any advice?

You must be delirious with exhaustion, I'm so sorry. I can only say what's worked for me but it might help a little. One- hrt, two magnesium and vit d supplements, subscribe to calm or headspace for sleep stories when you wake and don't get on your phone doomscrolling.

Second magnesium supplements

Would you consider HRT?

Solved it for me in under a week.

Melatonin or valerian . Taken regularly, one or other as I don't think both are recommended.

The only thing that solved this for me was HRT and amitriptyline for joint pain. Now I sleep through. I genuinely never thought I’d do that again.

I have the same problem. I’ve been existing on 4 hours of broken sleep a night for a couple of years.
HRT hasn’t helped.
I’ve started using magnesium spray. Not sure about that yet.
A couple of days ago I read on here about inulin prebiotic so I’ve started taking that, and have slept better for the last two nights. It might be working, though it’s a bit early to tell. Might be worth a try. I got some on Amazon for about £15.

www.amazon.co.uk/dp/B01FK1U0PS?psc=1&ref=ppx_yo2ov_dt_b_product_details

this is the stuff, recommended by another MN poster in an insomnia thread.

Taking Magnesium before bed has helped me a lot.