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How can I overcome insomnia?

By Caria CommunityPublished 17 July 20201 min read

For the last couple years my sleep patterns have been totally disrupted. Some nights I struggle to fall asleep until 3am and then wake up at 6. Other nights I manage to fall asleep fine, but then wake up soon after and toss and turn for hours. I’m probably averaging 4 or maybe 5 hours of sleep a night and it’s taking a toll on me. Has anyone successfully dealt with menopause-related insomnia? Please tell me how you overcame it!– Meg, Rhode Island

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Community comments

43

Real experiences shared by the community, from the original discussion to today.

  • Caroline6 years ago

    Hi Meg, I am exactly the same as you. Thank you for raising it. It’s debilitating isn’t it. I hope some good suggestions come up on here. Caroline x

    • Meg6 years ago

      Yes Caroline ?I've read through all the suggestions here and they have helped me a lot! I'm hopeful they will help me (and you!) get some much needed sleep

  • Chii6 years ago

    Hi Meg, the only thing I have found to help is to sleep in a very cold room.

  • Alison6 years ago

    Hi yes I have had the same and it’s intermittent often lasting for weeks then going for a while . I found doing exercise regularly really helped me Alison

    • Meg6 years ago

      My exercise routine has been thrown out the window since covid, maybe that explains some of my recent sleep issues... I will try and restart and see if it helps!

  • Safran20076 years ago

    Hi! You should try Melatonin (2 grams). 1 every night half an hour before you go to sleep.

    • Meg6 years ago

      I'll give it a try!

  • Tracy6 years ago

    I know exactly how you feel. I’m going to buy menopace tablets today to see if they help with night sweats. Would do anything for a whole nights sleep

    • Meg6 years ago

      Share your thoughts here when you try it please!

  • Mads6 years ago

    Hi I struggled sleeping for many years I’m still rarely getting through the night. I now take magnesium and black cohosh for the night sweats are good. Also exercise in the evenings and practice mindfulness helps. Try not to drink alcohol or too much before going to bed then you might not wake up for a toilet call!

    • Meg6 years ago

      Thanks for the tips! I haven't tried any of these supplements yet and might do it as many of you have suggested.

  • Aileen6 years ago

    I found magnesium (which I take with evening primrose oil about an hour before bed) has really helped. Vitamin D too. I do still wake from time to time but it’s not as tiring or exhausting.

    • Andrea6 years ago

      I have been taking evening primrose for some time now but haven’t tried magnesium. Will definitely be doing that! Vitamin D does help for sure and I just admit that lavender spray, roll one, lotion and whatever I can get my hands on is a ritual before bed.

    • Meg6 years ago

      I've been taking Vit D for a different issue but will try also adding magnesium and/or evening primrose to see if it helps!

  • Wendy6 years ago

    You should try lemon balm capsules.

    • Meg6 years ago

      I'll give them a try!

  • Wendy6 years ago

    Plus sage leaf capsules help with the flushes and night sweats. Holland and barratt - Natures Garden Sage Leaf caps are great.

    • Meg6 years ago

      Thanks Wendy!

  • Yvonne6 years ago

    I am often very cold instead of warm so I need a warm bed to sleep. I take antihistamines to sleep, works really well for me.

  • Tiny6 years ago

    I have suffered many years after being diagnosed with mild form of narcalepsy. As part of that I loss stage 4 of my sleep which ladies is the important part as it refreshes and recharges the body. Now since starting early menopause due to a double lung transplant I suffer insomnia really bad and I think this is why we also put on weight. As I wake in the early morning say anything between 2-3 am and then find myself snacking before going back to sleep for another hour it’s like clock watching. I’ve tried sleeping tablets but have to be careful on what I take even so it lasts for a short period. I would love someone to tell me how to sleep through the night. How I long to get up and feel refreshed again☹️☹️☹️☹️☹️

    • Meg6 years ago

      I feel for you! Folks here have recommended some supplements - have you tried those? Might help if you have to be careful about meds?

  • OK6 years ago

    Try this military developed technique. It worked for me https://www.independent.co.uk/life-style/national-napping-day-2019-fall-asleep-fast-military-trick-sleep-a8817826.html

    • Meg6 years ago

      Never heard of this technique before! I'll give it a try tonight

  • Cat6 years ago

    The insomnia broke me last year. Moving onto HRT has really assisted with sleep, I can sleep for ENGLAND most nights now. I also changed my bedding to nice cooling cotton, bought a lighter duvet, bought a thermometer for the bedroom so I can keep an eye on the temp. I also find a nice cool shower just before bed really really helps If I do wake up at say 3am, I get up and walk about, have a glass of water, gather my thoughts and go back to bed about 30mins later and that also helps me

    • Meg6 years ago

      Thrilled that your sleep has gotten better, keep your fingers crossed for me! I'm going to try some of these tips

  • Tracey6 years ago

    I have also suffered for years with insomnia. I’ve tried most of the things listed. In fact I’m still taking all of them, including magnesium sage and melatonin. HRT definitely helps, but it isn’t a cure all. My sleep is not improved by doing exercise or not doing exercise, I just feel better if I do it. Love all the discussions in this group. It’s just nice to know that there are others feeling the same as you.

    • Meg6 years ago

      I feel the same! Knowing i'm not the only one tossing and turning all night and then feeling like a zombie next day is helping already ?i'm hoping some of these strategies help otherwise i'll also consider HRT if things don't get better.

    • Sunnyreplying to Meg6 years ago

      Yes, HRT definitely helped me. Still have those nights now and again but not as bad. It stopped hot flashes and the night sweats too and that was a huge relief. Good luck

    • Jenny-Ann6 years ago

      I’ve had insomnia for 20 or more years since October 2019 I’ve been taking magnesium citrate and now I sleep 7-10 hours a night,

  • Carolyn6 years ago

    Hi Meg, I completely understand how you feel. I have been experiencing the same, except lately I have experienced some success by changing my diet, exercising and practicing meditation. Believe it or not exercise had the least impact (I have always exercised), but what I changed that really helped is eating at least 3 hours before bedtime (this is key) and not drinking anything (especially alcohol) at least 2 hours before bedtime. In addition I cut out as much sugar, caffeine and refined carbs as possible. Eat lots of fruits, vegetables, grains and legumes. Try to drink green tea or matcha instead of coffee as much as possible (antioxidant properties and they don’t cause the jitters like coffee does). And key here is to reduce stress which causes spikes in cortisol by taking time out to shut off your brain at least once a day. There are many meditation apps and sleep apps available that are really wonderful (like CALM and BREETHE). I also use a Bluetooth sleep mask so I can fall asleep while listening to sleep stories and guided meditations. There are several Of these masks available on Amazon and very inexpensive. They help to relax you and insulate you from any external sensory overload. And yes, keeping the room cold or putting a fan next to your bed helps as well. Best of luck on your journey, and please let us know how you are doing !

    • Becky6 years ago

      I have had the same experience. I try not to eat after about 7. And yes, eating lots of fruits and vegetables and avoid sugars and refined carbs as much as possible. Protein first thing in the day is often good too. Lots of water early on in the day so I can end the day hydrated without having to drink too close to bedtime.

    • Meg6 years ago

      Wow, so many helpful tips in your comment! Very intrigued by the Bluetooth sleep mask and might get it as a birthday gift to myself in August. Thank you Carolyn for being so generous with your advice.

  • KM6 years ago

    I struggled with insomnia most of my life. Here is what worked for me. I started listening to audio books. Bose makes an insanely comfortable earphone that I used for years. Unfortunately the wires were a pain. My son got me Apple wireless earbuds for Mother’s Day. LOVE them. Unfortunately they can run out during a particularly rough night but they re charge in 10-15 min. And, they are not as comfy. find what works for you. If you have Audible Already, you are good to go. But you can also download software from your library and get audio books for FREE. I sleep next to the love of my life, who happens to be a pilot. Therefore, his sleep is sacred and I really needed to solve my issue for both our sakes, and for safety. This has been a life changing thing for me. I fall asleep faster. and if I wake. I fall back asleep quickly. On the nights i am awake longer. I do not disturb my husband. I really suggest you try this and I really hope it helps. It changed my life!

    • Meg6 years ago

      Hmmm this is such a good idea I hadn't thought of myself! I have tried reading in bed and could finish a whole book but still not fall asleep. I have a feeling Audio books could be the answer. Thank you KM!!

  • Becky6 years ago

    I found that what and when I eat seems to make the biggest difference in my sleep. I try to eat between 9 and 5 or 7 at the latest. Lots of veggies and fruit. Protein first thing in the morning. I don’t drink caffeine or alcohol. And I try to avoid sugar and refined carbohydrates. Drink lots of water early on in the day so I’m hydrated without needing to drink before bedtime. Getting activity - like walking- and doing things to reduce stress like meditating, mindfulness seems to help too.

    • Meg6 years ago

      I'm guilty of eating quite late and wouldn't be surprised if that's impacting my sleep. Thanks for the tip!

  • Meg6 years ago

    Thank you all for sharing what works for you! Just hearing we're in the same boat helps tremendously. Truly appreciate all the tips and advice ?

  • Sammy6 years ago

    Hi I’m Sammy I have been reading your comments. I don’t hardly get any sleep I’ve tried asking in my GP and he does not recommend anything as I’m taking thyroxine and to be honest I’m fed up with counting sheep like my GP told me to do . Af any one can help I’ll be so greatful

  • Nichola6 years ago

    I use “sleep cycle” app. It’s free, don’t need premium account. They also do a Sleep course which I just finished. The basics are don’t change your morning wake up. Keep that even throughout the week. When you feel tired, go to bed. Not before unless you only have 6 hours before your wake up time. I take a look, it’s really helped me. I have emails if you’d like more tips added here

  • Nichola6 years ago

    Practice regularity. Even on weekends. Time in bed should be about sleep. As long as it is, expand your sleep window once and only once per week. Only tweak your earliest possible bedtime as you do this, not your wakeup times. Your earliest possible bedtime means that you can go to bed when it comes, if you're sleepy. If you're not sleepy, wait until you are. Do not allot less than around five and a half hours for sleep. Stop expanding your regularity window when the vast majority of your time in bed is spent asleep and you feel rested through the day. Work on your sleeping area hygiene. Revisit our list of habits. Check them off, as you’re ready to take them on. Go back to the part on sleep hygiene through the day. Take a good look at your routine. Find ways to get daylight, exercise, eat regularly and create an evening ritual

  • Brenda6 years ago

    I find the insomnia does not help at all with your mental state. The menopause is already attacking your emotional state, the lack of sleep makes me snappy and worst of all weepy. I have resorted to taking herbal sleeping tablets when it’s at it’s worst. But try not to depend on them, as I want to have a natural sleeping pattern. My other advice is to download a meditation site like ‘Insight Timer’ and a sleeping mask. It really helps.

  • Jaime5 years ago

    Have any of you tried estroven? How about the weight one too? I’m wondering if it actually helps with night flashes and insomnia.

  • Kris2 years ago

    Omg yes just started. I’ve been sleeping great for a few years now. A week ago I had my first panic attack in 15 years and have not been able to sleep good since. I drift off but get jolted awake. I’m already on anxiety meds for years but doc added trazadone to help me sleep this week . It relaxes me but still only getting 3 to 5, not consecutive hours a night going on a week now . Even having a problem napping Ugh going to talk to my doc about HRT

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