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[Nellf]

Hi ladies, I'm.suffering with really bad insomnia.  On estraderm 75 and utrogestan 200mg vaginally at night.  A week ago I had a coil fitted but was advised to continue with the utrogestan for 6 weeks until my coil check at my Gp.  My sleep has never been great during the menopause but seems to be much worse.   I just can't get to sleep at night at all.  Wondering if any if you ladies have any help with this.  I'm at the point of going to ask for prescription pills yo help.  And that was never me.  Any help would be greatly appreciated 🙏

[CLKD]

Stop worrying and overthinking.  That sounds trite but it worked for me many years ago.  Went to bed expecting to drop off, then awake for hours worrying because I was in a busy responsible job.  After years I thought 'it hasn't caused work problems so far' and my dropping off improved.

MayB think about your B4 bed sleep patterns.  When do you eat; switch off all blue screens an hour B4 going to bed.  If U can't sleep get up and do the ironing or similar.  If you drop off in the chair early evening, sleep.  Although the 'experts' say keeping to a regular go to bed/get up pattern helps.  I've never found it so.  When I wa waiting for the alarm to ring I never slept 'properly'.  Always 1 ear open!

How is your body temperature overall?  Any bladder issues?  My GP gave me tramadol in the 1990s to take for 3 nights to get a pattern and to give me a break from intense tiredness.  Then I had 3 nights without and didn't require a tablet very often.  I also used a non-drowsy anti-histamine for 3 nights when required.

[Penguin]

I take a Valerian supplement, brand name Valdrian when I can't sleep. Magnesium at night also helps.
However the absolute best thing and which I use most nights is Michael Sealey sleep hypnosis which you can play for free through YouTube. He has various options but I go for one that's at least 1.5 hours long as by the time it's finished I am in a deep sleep. Make sure you change settings to not autoplay the next thing, though. Try it, he's great x

[Nellf]

Thanks, am currently taking magnesium but no luck so far.  Got a gp call back to discuss something short term, but will defo look at the hypnosis xx

[Penguin]

Don't take Valerian alongside proper sleeping tablets. And please be careful, even after 3 days I found it hard to get to sleep without them, although I understand that right now you may just need help to break the cycle.
Do you or anyone you know go to the US or Singapore at all? Because another option is low dose melatonin. I didn't see your age but if you are over 55 that may also be an option from the GP and less risk of addiction than sleeping tablets. They are only available on prescription in the UK but you can buy otc in the US and Singapore and some other countries,  not sure about elsewhere in Europe. They're great for helping reset circadian rhythm without giving you that hungover feeling.

[CLKD]

That's reminded me Penguin: I try relaxation from the feet upwards.  Stretching, holding, relaxing each muscle group.  Focussing the brain as I move up the body, I rarely get further than my waist B4 becoming drowsy.  It's finding something that works to enable sleep. 

[SadieLou]

I've had insomnia for decades and peri has just made it worse.

What helps me is routine.    I go to bed at nearly the same time every night, including weekends.   I also have a very specific bedtime routine that does not vary. 

I don't drink caffeine after 1/2pm (I go to bed 10:30/11pm).

My mind likes to wander and worry me when I get into bed.  I help prevent this by putting my living room TV on a channel that shows classic TV shows and set a timer to go off in 2-3 hours.  I set the volume so I can just hear it from my bed.   If my mind wanders I refocus it on the TV noise.   I live alone so this may not be an option if you live with others.     

The key for me is the reading in bed.   I pick something light and usually only read for 10-15 minutes before I fall asleep.  It took a month or so but now my body seems to know that when I read in bed it's sleep time. 

I still have some insomnia but doing all of the above has shifted it from an every night occurance to maybe once a week.   

[StrictlyFan]

Hi Nellf, I was wondering how you got on with your doctors appointment, with regards to your insomnia?
I’m in exactly the same boat and I’m currently tearing my hair out with the lack of sleep 

[orrla]

Here is what I do:

Bedroom is for sleeping only!

If you can't fall asleep, get up, go to different room, sit for 10 min, do something like reading, and go back to bed.

Before going to bed every night, I watch some silly series or movie, and while in bed think about it! Light silly stuff, not work, not problems, only uncomplicated movie..

And, I now take Melatonine my GP kindly gives me prescriptions for for last few months.

Whole peri and meno I took sleeping pills, slept only pill-worth of time, ca. 3 hrs.,.. until they called me and told that they will not give them to me anymore..  I agree now that they are no good if you want to remain sane in your old age..

That Melatonine seem to help. Condition is you take it at the same time every night, last thing before going to bed. It takes about a month before it kicks in.

Hope it helps!

Sweet dreams

[Nas]

Thc gummies!

[Petra]

Insomnia can be terrifying. I empathise! I don't have any advice other than what others have posted. There are so many people in this boat. It's a strange thing about human consciousness that we need sleep and yet cannot 'make' it happen. I tell myself 'my body won't kill me' as in it'll be OK...sure I'll feel like shit the next day, but I'll be OK...in an effort to not be so terrified of not sleeping, which of course, is one of the best ways of making sure one stays awake. Eeeeek!

[PearlJ]

I used to have dreadful insomnia. I always get to sleep ok but if I wake up, my brain won’t switch off. Eventually the doctor prescribed Phenergan.  You can buy it without prescription and it’s very safe and mild. It’s basically a first generation antihistamine which is now used as a sedative or for fear of flying etc. if I’m having a bout of insomnia I will take one about half an hour or so before bed. It doesn’t do anything noticeable but if I wake during the night I’m relaxed enough that I just nod back off.
The other thing is definitely no alcohol! Alcohol knocks me out but then disturbs my sleep!

[Nellf]

Thanks all.  My doctor gave me a short course of Zopiclone.  I've only taken 2 but they still didn't help me sleep.  Tired and miserable unfortunately   

[Nellf]

PearlJ what dose of phenergan?  I noticed you can get a nite time formula too

[PearlJ]

PearlJ what dose of phenergan?  I noticed you can get a nite time formula too

Mine were only 10mg and during bouts of insomnia I would take every night. Once back in a sleeping rhythm I stop taking them. Worth a try?