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[Porkle]

Hi
I've been lurking on here for awhile and found so much useful info.

I was hoping some of you might be able to suggest things to try for sleep that I haven't tried do far.

I have an appointment with community gynaecology soon so I thought I'd suggest a few things and see what they think.

My big peri symptom is broken, poor quality sleep. Waking between 1 and 3 and having rubbish sleep thereafter or none at all. It is especially bad in second half of cycle and I also get restless legs.

Any ideas on what to try?

I feel.like i have tried quite a few drugs and dosages.  Oestrogel (3 pumps) and 100 daily utrogestan have had the best results so far, but my sleep is still a long way from restful.

Previously I have tried evorel patches, higher doses of estrogen (4 pumps - didn't help) and utrogestan for second half of cycle only.

I have not had any blood tests and I have never tried testosterone.

I wondered whether 200 progesterone continuously would help? Does more progesterone means better sleep?

Would sandrena work better than oestrogel?

Also has anyone found a weighted blanket that helps with sleep without overheating (I am a warm sleeper)?

Also anyone found anything to help with restless in peri? Gel and utrogestan and made a big difference but not completely fixed it.

Has anyone tried sleep restriction? Did it work?

All ideas gratefully received
Thanks x

[bombsh3ll]

I find low dose mirtazapine helpful however it does cause weight gain.

(My sleep issues are not hormone related as I have been on the combined pill for 17 years and have struggled with sleep since childhood).

I personally don't find sleep restriction helpful, it is rigid and punitive and I would rather just accept that it takes me longer than others to get the same amount of sleep than try to survive on only 5 hours' rest a night.

[CLKD]

Welcome - how is your diet over all?

I suffered with restless legs intermittently for years, accidentally I found that eating several bananas cured symptoms 4 me.  Probably due to potassium. Some have found that adding magnesium helps with these symptoms. Although I am aware of the pulling all day, it's when I get into bed that they become annoying.  Nurofen 20 mins B4 bed sometimes helps.

Some find that keeping a mood/food/symptom diary of use to chart progress.  How long have you trialled each regime?  Sometimes it can take several months B4 improvements are felt.

[Joaniepat]

You mention restless legs so I wonder if you are getting enough magnesium. I understand RL can be a symptom of magnesium deficiency. A magnesium spray used on the legs would help. Also some people find magnesium glycinate taken orally helps with sleep.
JP x

[Porkle]

Hi
Thanks so much for all the replies.

I do 3 months on each HRT tweak before seeing GP and deciding together whether it is an improvement.

I am taking magnesium bisglycinate which I think might have helped a bit. Although I started taking it at the same time as swapping to continuous progesterone which makes it a bit hard to tell the impact. (No science points for me!)

I have tried one bedtime banana but I will give several a go and see if that does it.

The legs are deffo hormonal I have had them since I was a teenager but they got way worse in peri.

Has anyone found upping the progesterone to 200 daily helped with sleep? Or changing their oestrogen product (oestrogel to sandrena for example)?

Many thanks x

[CLKD]

tnx Joaniepat  - I certainly need to investigate something other than bananas 

[CLKD]

My Research Husband is looking up the possibility of transdermal magnesium sprays actually working.   .  There is no Peer Reviewed evidence .