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[CLKD]

Tnx for these.  For years I had difficulties, then I decided that lack of sleep hadn't yet killed me and I *did* cope the next day so had fewer problems after 

My thoughts below -

1. No naps during day: when my brain shuts off then I sleep.  Does me good ;-).  It rarely stops me sleeping at night.

2. Get up when you can't sleep. Do NOT lie and stew/worry/toss and turn in bed. (She says about 30 mins as ' can't sleep'). : I usually make a cuppa or put the light on to read

3. No nothing in bed apart from sleep : tell that to DH 

4. Get up straight away in the morning: nope.  We lay and cuddle, talk, plan the day

5. Never clock watch (big one this) : hard not to do!

6. Replace negative talk and thoughts during the day and night about sleep (Tell yourself you are a good sleeper).  : not applicable

7. Let go of a search for a miracle cure : good advice

8. Find a daily relaxation method that works for you (e.g. Yoga/Mindfulness/walking etc) - afternoon or evening doze helps 
sitting in our garden watching the birds, sitting by the ponds; weeding, pottering .....

9. No media 2 hours before bed: I watch TV both in the lounge and in the bedroom and if I need to catch up on messages, in bed after my bath is the place.  Then we read.

10. No caffeine or alcohol after 2pm : I don't drink either ;-)

11. Kick or reduce sleeping pills: sometimes necessary as a short-term relief

12. Put you life first. Don't let sleep dominate your thoughts /conversations even when you have a bad run: fortunately this no longer happens

I try not to eat too late otherwise I get heartburn but have to make sure that my body isn't hungry.   Also it is important not to deprive the kidneys of liquid otherwise they work harder = waking in the early hours!

[sheila99]

And take the hrt, it cured my insomnia.

[Foxylady]

sheila99, how soon after you started HRT did you feel the difference in relation to sleep? I'm 9+ weeks in, had a good (for me) 4 days where I got 4/5hrs but the last 2 nights rubbish again. Just feel tired the majority of the time, although I definately have more energy (unusure whether this is sleep related, HRT or fluoxetine). Also I'm unsure what my expectations should be re sleep although I'm assuming like everything else its very individual? I have followed the sleep hygiene rules for years, never helped me.

[sheila99]

It took 3 months. Mine was tied up with anxiety, I'd go to sleep fine then wake around 2am and spend the rest of the night worrying about anything and everything. Both reduced at the same time. I had no problems sleeping before peri. I get disturbed more easily now but I think this might be an age thing rather than meno. If you've had some good nights recently perhaps it's starting to work for you. Mine was up and down for a while.

[Foxylady]

Sheila99, I've been exactly the same. Would be exhausted in bed by 10pm generally sleep until between 12 -1.30 then awake worrying/overthinking things, tossing & turning & would end up getting up. The anxiety/overthinking/flushing seems to have settled on the AD & I'm hopeful like you say he HRT is starting to take effect. It is absolute torture insomnia (amongst other symptoms) and working full time so many times debating phoning in sick!! I also had no problems sleeping before peri, shift worker for 16 years & unusually slept better when on nightshift then ordinarily.

[sheila99]

Yes, insomnia is the absolute pits. You're guaranteed to feel lousy and it makes everything else so much harder to cope with. I hope yours continues to improve.

[Foxylady]

Thanks, me to. Don't think I could take anymore I've had 3 years of insomnia already, thought I was losing my mind! Glad you have found an improvement Sheila99, Birdy I hope you get relief soon.

[squeaker99]

Check out The Effortless Sleep Method (or Bk 2 Companion) by Sacha Stevens . Cheap on Kindle.
My biggest bogeyman (aside from health anxiety) has been lack of sleep. After reading this I think
mine is adrenaline and anxiety (then worry about not sleeping and being able to function). It is very common
at any age but Peri/Meno seems to trigger or exacerbate it. Learning not to fear lack of sleep and just
'go with it' is at the heart of the method.   

I feel if I could have the discipline to go with the 12 points I would be able to get the odd sleepless night
in context rather than have a next day /middle of the night anxiety meltdown.

If anyone told me my 40s and 50s would be like this I would have hibernated for 20 years and
woken up at 60!

[CLKD]

I worked in a very high powered job.  Meant I had to be on my toes ....... and I would wake in the night worrying that I would be too tired to function the next day.  However, the night I woke and thought it hasn't killed me yet ..........

[squeaker99]

Yes yes yes Birdy. It is all about dissolving the fear of not sleeping.
For me:
Exercise
No caffeine or booze in the afternoon
The one I struggle with is to get up when I get into a hot sweaty panic at 2.00am....so hard not to
stay in bed and panic. So very hard. My neighbour had a very bad time in Peri and ended up at a sleep clinic.
She said the tip about getting up and doing something boring for 30 mins is essential - and not clock watching.

I did do this muscle clenching in bed for about 30 mins last night whilst I read my book.
It was quite exhausting but I did get to sleep very fast for me. Theory is that is gets rid of
any adrenaline that is building up.

There will be an army of buttock clenching women in the UK tonight!

[CLKD]

Not supposed to do that whilst reading, one is supposed to focus the mind totally on the tense and release actions.  It's about concentrating on one thing only.

Cortisol in the mornings was horrendous for me: deep, prehensile fear - anytime after 3.30 a.m.