Menopause Matters Forum
Menopause Discussion => All things menopause => Topic started by: Peroxideblader on July 07, 2016, 01:54:55 PM
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Hello I've ready posts on here regarding insomnis in the peri stage but it mainly seems to be waking up once you're asleep either due to sweats or hormones..but I'm different I just cannot get to sleep...this is my 3rd year of insomnia but until the last 12 months I had 5 bad days out of 7 but for the last year it's literally EVERY NIGHT I can't get to sleep...spent a year having blood test after test only found iron low so I take iron daily..I've tried magnesium citrate it kept me awake even more tried cbt for 16 weeks no good tried books cds literally everything..I've get zopiclone now and take half a 3.75 every night which means I can be asleep by 3_4am but without it its up all night...my thyroid is normal and all that is left is peri the doctor thinks. I have had all the symptoms of peri for 3 years but it was never mentioned as I still have periods albeit erratic...I'm just asking if anyone found any benefit to chronic insomnia on hrt as most I read says it barely made a difference and I don't want to go on hrt with all the risks and side erects if it doesn't help..my life is awful right now but I could put up with the other list of horrid Peri issues but this 3 hours sleep a night for the next 15 years will kill me
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It did help me a LOT. But I think a lot of my insomnia was to do with hot flushes and night sweats - duvet on, off, on, off etc and window wide open even in the middle of Winter. Then when the sweats wear of you freeze so I think this probably had something to do with it!!
Hubby and I had to have separate bedrooms because of this problem.
We are all different but HRT was the best thing that happened to me.
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Hrt didnt help with my insomnia,I now take low dose mirtazapine each night which has helped.
Interestingly there is a television program on tonight itv all about sleep issues might throw up some help . ;)
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Think it was ITV at 8 o'clock ;)
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I have chronic insomnia too! Hrt didn't work for me either it made it worse for me and horrible horrible side effects too. But hrt does help others though. I've had no luck either I've tried everything so at the moment I'm on what your on but half a dose. I'm lucky if I get 2hrs sleep on it and then I persevere through the night to see if I can get any natural sleep very hit and miss. Im always tired but I just take one day at a time it's so hard but the sleeping pill actually dosent do its job my hormones are waking me up I hate insomnia but I don't think to far ahead anymore!
The programme is on 7.30 on itv
Take care Jan x
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"I don't want to go on hrt with all the risks and side erects if it doesn't help ……. "
What risks would those be? What have you been reading that is different to the new Guidelines for GPs? However, some GPs aren't up to date either ::) - nothing needs to be taken for ever, if something works/eases symptoms, stick with it! It's the Trial and Error that is so tiring.
I had years when I didn't sleep well: until the night I thought "Well it ain't killed me yet, I'm managing my work load OK" - from then on I slept well. Occasionally I have nights when I can't drop off so I read. Or I take 2 Nurofen which can help, in the past I have used anti-sickness or anti-histamine tablets ……. to break the habit of not sleeping.
The more you worry, the less likely you are to drop off!
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I'm apparently outnumbered here but it did help me! Once I fall asleep I am usually out for the night. I just couldn't get to sleep. The only sweats and flushes that I know were waking me were early in the morning so not too much trouble. Since starting hrt I feel much more relaxed and sleepy at bedtime. Before, I may as well have drunk a pot of coffee before lying down to try to force myself to sleep and I was exhausted all the time.
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If I drop off in the arm chair, then I stay there - no one dares to disturb me ;). If I fall asleep in the shade of the patio, again, leave me be.
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On now ,apparently it's a major public health concerns
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I've seen the programme on tonight it's been on on sky before...I can't take anti histamine they make my restless legs worse same with over the counter sleep aids...plus mirtazapine and amiltryptolene they made me ill and I still didn't sleep..as for the bad side effects I mentioned I mean the risk of diabetes and stroke as I'm borderline diabetic it's in my family and heart problems too...so there's a lot of risk me starting hrt...don't get me wrong if it made me get normal sleep back I'd risk it but I find most people it doesn't seem to help..that's why I wanted people's opinions..😊😊
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I used to wake through the night to see whether I'd been asleep >:( ::). Do you drop off anywhere else?
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Have you tried any of the lavender sleep sprays, I've got the Avon one which helps me drop off I think there are several on the market at the moment recently Gmtv had one on the this morning program and the reviews were really good, that was last week you may be able to find the name of it online .or maybe on catch up tv if you have it.
Have you tried the hormonal sleep tablets called Valerean the are quite good and are quite cheap in boots I think.
How about Kalms there meant to be good.
Good luck
Ann x
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I get nights where I fail to go to sleep - just stay in that state of almost dropping off, but not quite. Then I feel myself dropping off and the excitement wakes me and so I try again. Then the birds start. Usually drop off an hour before the alarm.
It is definitely much less of a problem when I am on HRT. It only happens once occasionally instead of phases of 2 or 3 days.
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Is it worth trying something like oestrogel and separate uterogestan for a trial 3 months, as these seem to be the lowest risk option.
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Insomnia was my worst meno symptom. It was just the total inability to get to sleep - at all. I went for three nights with absolutely no sleep at all before I resorted to sleeping tablets - and that was the worst thing I could have done. Peroxideblader please do not get comfortable taking zopiclone every night. That stuff, like benzos, is horrible horrible stuff once you become dependent, and dependency can happen very quickly for some people. It happened to me and it made my life a nightmare for about 2 years while I weaned myself of diazepam.
Anyway, the best thing I ever did was start HRT. I now sleep like a baby every night. There will be the odd night here and there where I will have trouble sleeping, but that happens to everyone. On those nights I will take a very small dose of doxylamine (an over the counter antihistamine) or a low dose of an amitriptyline AD. Both work very well for me at low doses (no more than about 10-15mg).
As CLKD pointed out above, what risks? If someone is leading you to believe there are supposed risks and side effects then they are using seriously outdated information. Your health will suffer far more from lack of sleep, and by taking zopiclone regularly, than it will by taking HRT.
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don't get me wrong if it made me get normal sleep back I'd risk it but I find most people it doesn't seem to help..that's why I wanted people's opinions..😊😊
What you have to remember is that you are only getting a very small opinion on a forum like this, and lot of them will be worst case scenarios. I'm sure the vast majority of women out in the wide world who take HRT are getting all the benefits, including better sleep. You will never know until you try, because as we always say here - everyone is different.
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Long term lack of sleep is more harmful to your body than HRT I would think!
Sleep is a funny thing, sometimes it's just so easy and other times it's just so hard! I've always suffered a bit of night anxiety when I'm on my own but just recently it had really got out of hand. Seems to be such a fine line and of course hormones don't help when they are all over the place.
I had a great night last night, maybe from all the bad nights this last week. I did actually spray my pillow with lavender and I changed my sleepy tea to a different brand with lemon balm and lavender in it. Although I did wake up at one point drenched :(
Just try the HRT see if it helps, certainly helped me get through the night as I was waking so often with hotness.
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I slept so heavily last night that I ache all over ::)
Maybe alter your pre-bed routine? I have a bath with very good book and cuppa; I sort my medication to take then get into bed with a book/computer. That's around 10.30-ish and by the time Himself is into bed I'm dozy. Otherwise I continue to read. I think we put too much pressure on ourselves thinking that we 'must' sleep rather than letting nature do it for us.
Exercise can kick endorphins in which may well help you relax more. When I worried about not sleeping I didn't; because my mind was buzzing with things I should have done or what was likely to happen in the morning, I also had a notepad and pen beside the bed to drop stuff down so that it was there ready the next day.
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Insomnia is definitely my worst peri symptom. Last 3 holidays abroad totally ruined by it and 2 years of my life ruled by whether or not I'd had any sleep the previous night.
Getting the mirena coil fitted definitely helped my sleep immensely. It pumps a minimal amount of progesterone (sleepy hormone) into your body and gives the added bonus of helping with heavy periods (my 2nd worst peri symptom!). Like you, I had resorted to Zopiclone 3.75mg - I still have a small emergency supply but probably only need to take one every 3-4 weeks now unlike before when I took them twice weekly in order to get some sleep before a long working day. I had spent a small fortune on every so-called sleep aid going and none of which helped at all. I don't suffer from hot flushes....yet! Be careful with taking Zipliclone every night - my GP told me that if you take it every night for over 2 weeks, it can cause rebound insomnia - sorry to be the barer of bad news!
Like you, I also suffer from restless legs (although, thinking about it, that's also stopped since having the mirena fitted!).
I didn't need the mirena for contraceptive purposes and was scared off getting it fitted by the horror stories I'd read by googling (don't do it!), but it's the best thing I ever did & I'm kicking myself I didn't get it done sooner.
I've always been prone to insomnia (all the women in my mum's side of the family are) particularly at times of hormonal stress eg post-natal insomnia was almost as bad but didn't last so long.
When it was at it's worst I was hallucinating and if I did drop off to sleep, it never got beyond light sleep and I'd wake way too frequently. I can fully understand why sleep deprivation is used as a form of torture! You have my full sympathy.
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Thank you for all those replies..I have tried everything for insomnia...literally as this has gone on 3 years..anti histamine make my rls worse and don't sleep I've changed my sleep routine had hypnosis cbt everything..nothing works..I know zopiclone is bad but like people have said the lack of sleep is killing me and it's the only thing that works albeit not til 3 or 4 am but better than no sleep. I didn't sleep at all before and it's made me so ill..I've asked for femoston hrt aa it's the best for tolerance I believe but high risks of diabetes and stroke which both of them are in my family...zopiclone is safer to me than risk that and the cancer risk being high..especially if it doesn't help. I keep reading people sleep worse on hrt that would be the straw that broke the camels back. I might suggest the mirena coil it sounds positive...is it the progesterone that helps with sleep ? ( please don't judge me for taking zop I know the risks but my life was much much worse before that's why doctors prescribed me it
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Hi ya, no one has the right to judge you my dear. You are doing the best you can in this situation it's awful as I to have chronic insomnia and other horrible debilitating symptoms due to meno. I've tried everything even the meds you've been on in the past with nasty side effects! So if a low dose sleeping pill can help a little it's worth it for me. I'm seeing doc on Monday on this subject so if she can suggest anything I will let you no. but really can't see anything she can suggest to be honest I've pretty much covered it all with no results. Janx
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Who has told you that the 'cancer risk being high'? It would help Members here to advise further if we could point you in another direction ;-). Also who has informed you that because diabetes and stroke are in your family that it isn't advised? Quality of Life is far more important for you than what other family members might have had, particularly if there problems are historical [i.e. more than 10 years ago].
Sorry but if you aren't getting to sleep until 3-4 a.m. then it isn't the medication !!!! it is your natural body rhythm. A sleep aid will usually knock someone 'out' within an hour of taking it, because they need sleep anyway and it 'takes over'.
CBT did nothing for me because my phobia was engrained from almost the moment I was born :-\. So by the time CBT became the therapy of choice it was way too late ::). Relaxation therapy did help, as does having a radio by the bed tuned to soothing music - I used to pretend that I was ice-skating and was really really good ;) and for reasons I never understood, it lulled me into sleep.
Ask your GP to refer you to a sleep clinic for monitoring!
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HRT has really helped my sleeping problems in fact I had to go back on it recently due to dreadful sleeping issues reoccurring once I stopped taking HRT.
I think you are being misinformed regarding the dangers of HRT, in my opinion you are doing far more damage to your body by not sleeping than any risk from taking HRT.
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Zelda - I agree.
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Certainly with me, the added progesterone in the mirena has helped. I agree with Zelda - the health problems associated with lack of sleep are probably worse than going on hrt & getting your quality of life restored.
Best of luck x
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I know you say you've tried everything, so forgive me if I'm throwing silly ideas out here. Do you keep to a consistent bedtime routine? Like putting a baby to bed: bath, pajamas, milk and story, same every night. When I was younger I found a cup of chamomile tea helpful as part of my bedtime routine. Nothing but bed activities in the bedroom. They say no electronics at all, but I sometimes put a talk program on the radio on a sleep timer to give my mind something to focus on and then bore me to sleep.
I was almost to the point of buying one of those expensive light boxes to fix my natural sleep schedule when I finally got somewhat sorted. I still may have to try that in the winter when the days get short again.
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Thanks Lizab - also, even if ideas didn't work 'then', you are dealing with 'now' so lots may have altered. So having a good bed-time routine is the first starting point.
How is your mattress for example? Do you need more/less light in the room, window open/shut …….. little things can make a difference. What sounds do you like, maybe one of those tapes that plays different sounds, i.e. bird song ……...
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Thank you for all those replies..I have tried everything for insomnia...literally as this has gone on 3 years..anti histamine make my rls worse and don't sleep I've changed my sleep routine had hypnosis cbt everything..nothing works..I know zopiclone is bad but like people have said the lack of sleep is killing me and it's the only thing that works albeit not til 3 or 4 am but better than no sleep. I didn't sleep at all before and it's made me so ill..I've asked for femoston hrt aa it's the best for tolerance I believe but high risks of diabetes and stroke which both of them are in my family...zopiclone is safer to me than risk that and the cancer risk being high..especially if it doesn't help. I keep reading people sleep worse on hrt that would be the straw that broke the camels back. I might suggest the mirena coil it sounds positive...is it the progesterone that helps with sleep ? ( please don't judge me for taking zop I know the risks but my life was much much worse before that's why doctors prescribed me it
Please don't think I'm judging you for taking zopiclone. I totally understand what a total lack of sleep is like because that's what I suffered from too. It's just that I've been there and I know first hand how horrible the dependency on any kind of tranquiliser can be. I even used to counsel on a forum specifically for people who found themselves accidentally addicted to these drugs, and there are more people out there suffering from over-prescription of this stuff than you probably realise. There could be a dozen new members joining up every day desperate for help, and they're just the people who found the forum. There were probably millions of other people world-wide who'll never find the right help.
Benzodiazepines (eg valium/diazepam, klonopin, xanax etc) and z-drugs (eg zaleplon, zolpidem and zopiclone) can be very insidious if taken continuously for more than the recommended 2-3 weeks maximum, and a lot of doctors simply don't understand or accept how highly addictive they are. Weaning off these drugs may not just be a case of cutting down over a period of a week or two. For some people weaning of their dose can take years. I took me 2 years to wean off 5mg of diazepam, which would be equivalent to just 7.5mg of zopiclone. It all comes down to how sensitive you are. I was very sensitive, and you could be too, but you'll never know how sensitive you are until it's too late and you are dependent. The risks associated with HRT are far lower (even negligible) for the things you are concerned about compared with what a z-drug would be. These drugs can cause all sorts of physical, psychological and mental issues if taken long term. There is even evidence they contribute to the onset of Alzheimers.
I'm not sure where you are reading about all these people who say their sleep is worse on HRT. Often when you are looking for specific information that's what you'll find, but by and large women seem to do much better sleep-wise when on HRT. It's usually the lack of estrogen that affects sleep, and on HRT that's what you will be getting. Also keep in mind that one of the many side effects from taking something like zopiclone is rebound insomnia, so you need to tread very carefully when you decide to stop taking it. Don't assume you need to take more to get the same effect. That becomes a very slippery slope. It took me 6 desperate months of thinking that my HRT wasn't working before I finally worked out that all my insomnia problems were related to diazepam withdrawal.
Also tread carefully with the mirena because progestogen doesn't always help with sleep. In fact a lot of women have a lot of side effects from any kind of progesterone. Personally speaking, I think you should try an oral or transdermal formulation first to see how you go. Fitting a mirena is very invasive and once it's in it might not be so easy to have it taken out. If you have problems with the oral or transdermal HRT you simply stop taking it.
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I had a light bulb moment at 2.30 a.m. ……. ::) and thought of you.
I don't know whether you are working but when I was in a highly pressured job, when I was unable to sleep or when I woke in the early hours, I worried about not getting back to sleep. Once I was retired and not controlled by the alarm clock, when I woke - as earlier today - it didn't bother me as much because I know that I can sleep later if necessary.
How was your sleep pattern last night?
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Thanks everyone..I've got a bad cold and chest infection right now so sleep is worse...and yes I've been referred to a sleep clinic it has a waiting list of 12 to 18 months and I have literally tried EVERYTHING these last 3 years the zopiclone was my last hope...nothing makes a difference I can go to bed at 5am barely awake but then as soon as I lie down or try to sleep my body and mind become totally awake..yes it is a vicious circle that when you know you won't sleep you don't but even retraining my brain to be positive through cbt and to actually try to stay awake with reverse psychology it does nothing...I read have the music apps the sleep apps I wear ear plugs a mask I don't have caffeine or TV before bed you name it...I have paid a lot of money to see sleep specialists none have worked...that's why I had my hopes pinned on it being hormonal and hrt being my fix...I have high levels of cortisol at night so I'm told when it should be low...I won't post much more on here as I think my problems don't come into any categories on here and are much deeper than usual occasional insomnia...nothing works and I don't like being judged being on zopiclone..if you knew how I'll I've been depressed and panic attacks all caused by sleep deprivation I wouldn't be judged so harshly...I'd rather be addicted and get 5 hours sleep than die soon from ill health caused by no sleep..thanks everyone though for your advice
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Janice68...will you let me know what the doctor says if you find anything new as you seem to have been in exactly the same boat as me it's just terrible it ruins your life..good luck please keep in touch thanks
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Sorry that you feel judged.
As I stated previously, if you are awake hours after taking a 'sleeping' tablet then the medication simply isn't working because you maybe expect it to work sooner + then brain being over-active = not sleeping.
As I stated maybe begin the bedroom hygiene routine again - what have you to lose? If you aren't able to sleep then finding something to fill that gap i.e. relaxation therapy every night, low background music every night may well help now; it is 'now' that we are dealing with.
I too have had deep depression and high levels of anxiety which have kept me awake or caused me to wake suddenly in the early hours. Cortisol levels are highest in the early hours, that is how the body is designed. Hence early morning anxiety surges >sigh<.
If I am sleepy before bedtime then I sleep. After years of bad nights I now listen to my body and if I need sleep, then that's what I do. I have a blanket beside the settee which I pull over my body so that I don't wake cold. It was about re-adjusting my needs and not bothering what others in the family thought about me sleeping when I was able to !
You could of course ring the Sleep Clinic and discuss if there are any cancellations - you could then have a case ready packed and go the day that they let you know! There must be people who don't turn up ::)
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Hi Peroxideblader, I can relate to what you are saying but don't rule out hormones altogether my love they cause so so many debilitating problems and I have experience on that. Anyway do what you can do!!! I'm also looking into Aromatherapy and herbal teas so who knows eh!
Get plenty of fresh air too and some light walking if you can if you have any energy?
By the sounds of it your doing the rite things. I know it's hard but take one day at a time and draw your focus elsewhere. I do the best I can with it now and don't worry about it as you no it makes it worse!! We all know what happens when we are so tired we don't function properly anyway. Maybe speak to your doc about Hrt but that's your choice nobodys elses . We are all different what works for one person does not mean it will work for another.
Take care I will let you know what doc says but I too have tried things also trying new things but more leaning the natural way to do things now. Anyway do what you can and let me know how you are getting on please. I would be very interested to no. Be kind to yourself! Xx
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I am prescribed 2 zopiclone tablets which I don't take so when I say I stay awake that's on a quarter dose half a 3.75 mg and it means I'm usually asleep by 2 o'clock rather than 4am if I take one full 3.75 8m asleep within the hour...it's just I want to take the minimum dose that helps which help is the word..I can't sleep during the day or I would but once I'm asleep I could sleep for hours. I wake every hour or so to wee but always go back to sleep..if I could sleep til 1 or 2 pm from 4an then I wouldn't be sleep deprived but I keep to the same bed time ish when I feel tired around midnight and set alarm for 8 plus I have work a family and a dog so no lie ins....I do lie in til around 10 on a Sunday day as it's my partners lie in but apart from that it's strict morning get up times...seems most peri women are the opposite they can get to sleep but wake up early hours..I wake up soaking wet every night but just go back to sleep covered in a damp towel...my partner moved to the spare room 2 years ago so he wasn't getting wet through and woken...I have been offered hrt but I want to start in October after a long awaited weeks holiday..in case I get bad side effects and weight gain that will spoil our first break together in 6 years..I'm doing all the research I can then I'll give femoston a try in October 😊
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You never no hrt might really help you then!! You don't know till you have tried!!
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Don't deprive your kidneys of liquid or they will work harder = waking through the night. I found this out years ago …… thought if I didn't drink after 8.00 p.m. I wouldn't need to get out of bed, however, if I drink lots through the day I don't get woken as often; and usually I can return to sleep ……… unless my brain starts >:( :sigh:
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Well I had chronic insomnia a couple of years back it was truely aweful so I do empathize with you. I took zopiclone each nighht for about 6 months and I was fine ,everyone is different ,so please don't feel judged. They cant walk in your shoes. When I felt the time was right I took them every other night and it wasnt a problem to me. Perhaps in that time my body clock had readjusted,who knows,but I was then sleeping ok. I still have a small stash and if I have a rare spell of insomnia I take one ,we all have to find our own way through and you need to do what you need to do. You're a grown woman who make you're own decision. ;)
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Well I had chronic insomnia a couple of years back it was truely aweful so I do empathize with you. I took zopiclone each nighht for about 6 months and I was fine ,everyone is different ,so please don't feel judged. They cant walk in your shoes. When I felt the time was right I took them every other night and it wasnt a problem to me. Perhaps in that time my body clock had readjusted,who knows,but I was then sleeping ok. I still have a small stash and if I have a rare spell of insomnia I take one ,we all have to find our own way through and you need to do what you need to do. You're a grown woman who make you're own decision. ;)
Good post dazned!!!
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I won't post much more on here as I think my problems don't come into any categories on here and are much deeper than usual occasional insomnia...nothing works and I don't like being judged being on zopiclone..if you knew how I'll I've been depressed and panic attacks all caused by sleep deprivation I wouldn't be judged so harshly...I'd rather be addicted and get 5 hours sleep than die soon from ill health caused by no sleep..thanks everyone though for your advice
I honestly don't know why you keep saying you are being judged. No one is judging you, least of all me, because I've been in exactly the same situation you are in, so if I'm judging you I would be judging myself too. I'm just trying to offer you some experience and information, and a warning, because I've seen so many people desperately resort to taking these sleep medications and the end result is that they are often worse off. Sure some people have no problems with them, but just because someone says to you they had no problems doesn't mean that you may not have problems. Roughly 30% of the population has a severe sensitivity to these meds and if you fall into that category, trust me, becoming dependent is no picnic, and neither is weaning yourself off it. There's nothing wrong with taking these meds occasionally. Just don't take them every day.
I know you feel your problems are unique, but they really aren't. IMO what you are suffering from won't be helped by all the apps, CBT, sleep studies or "sleep hygiene" in the world. I think what you are suffering from is hormonal insomnia, which is exactly what I had, and the only way of fixing that is with hormone supplements. Once again, IMO, I wouldn't be waiting until October to try the HRT. You might be surprised by the outcome.
I honestly wish I had someone telling me all this when I was going through it. However, I won't make anymore comments because I don't want to upset you. All I'm asking is that you think about what I'm telling you. These drugs may not adversely affect you at all, or they might. You won't know if they will affect you until it's too late, and trust me you do not want to become addicted. It's not a fun experience.
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Dazned it's great to hear from someone who took zopiclone for 6 months I'm the same I take quarter of the prescribed dose and I'll take it every other day when I feel the time is right then stop. I know I won't sleep when I come off it but I didn't sleep before...and to everyone else I wasn't being nasty saying I felt judged you all have your own opinions it's just I wanted you to know I know the risks the complications too but when all else was tried tested and failed it was my only resort with it causing my health to decline so much...I am still too scared to try hrt til after my holidays my fiancé doesn't want any more grief from me poor thing ..😊
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Hi Peroxidebladder - it does sound like hormonal insomnia to me too - have you had your hormone levels checked? I know the tests aren't 100% accurate because during peri our hormones change constantly but it should at least show if any of your hormones are on the low side, in which case, by taking hrt you would only be replacing what your body is no longer able to produce.
I wouldn't worry too much about weight gain - if you do gain weight, it won't be instant, and I don't know about you, but when my insomnia was at it's worst, I really craved sugar, so you might find you eat more healthily by finally getting some sleep.
Night Nurse tablets are good for a cold and have the added benefit of knocking you out....but definitely don't take Zopliclone at same time or drive too early the following morning as, unlike Zopliclone, they can make you feel really groggy until at least lunchtime!
Good luck and I hope you feel able to continue posting here - so many of us are in the same boat and it's reassuring to know we're not suffering alone.
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Thanks Elsie sadly I can't take night nurse as the sedative antihistamine in it makes my restless legs go through the roof...I do worry about weight gain as I have to diet and exercise more at my age anyway yet I'm putting on weight already without the hrt..my neighbour didn't put on anything but she's naturally skinny but my step mum came off hrt due to the weight gain..saying that if I felt better and actually slept on hrt I'd starve rather than stop it..x
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I just posted this on another thread in case the tips are of use here:
Sleep can obviously be affected by our hormones, it's a very common symptom of menopause and peri.
However, it's also very open to habitual patterns that can set in once you've had sleepless nights for a while and where you start to focus too much on trying to force sleep. This will never work as sleep is a natural state that is triggered by relaxation, darkness, a calm mind etc.
If you have insomnia but can fall asleep in front of the TV then this will show you it is possible with the right mind state. Watching something not too overstmilulating on a bedroom TV, reading or slowing down your inner dialogue to a boring and dull rhythm are ways to distract you from a lively mind and to get you into the hypnogogic state (very similar to hypnosis) where you naturally drift off.
Another tip is to lie there with your eyes open and not allow them to blink for around 20 secs, then close for 20 secs, open for 19, close for 19 etc. whilst counting slowly down on every out breath. You will start to really feel the relief each time they close until your eyes and brain find it too exhausting and naturally switch off.
Making the bedroom too 'sleep clean' without a TV etc. can focus you too much on 'trying to sleep'. The distraction can be so much more helpful than the pressure of silence that can allow your mind to fill up with thoughts. If you have a partner then you could go to bed earlier than them or watch your last programme together in bed.
Another option is a pillow speaker to listen to sleep hypnosis recordings. You can also do this if you wake in the night and find your mind is too active to drop back off. You don't need to do these things forever, just to reprogramme your old habits.
Even if hormones and adrenal rushes are keeping you too tense, these will still all help and give you back some control.