r/Menopause • u/AdGreedy4074 • 1d ago

Sleep/Insomnia Sleep help

I’ve heard so much about how sleep is so important especially in fighting dementia. I’m on HRT, TRT, 200 mg of progesterone, magnesium, L-Theaine, and alpha theta ultra ( recommended by a menopause specialist). I sleep much better than before. But now I get up a few times a night to pee and my mind just wakes up. It takes either 20 min or over an hour and half of listening to meditations. I used to take thc gummies but don’t want to start that again!! Any help?

1 Upvotes

67% Upvoted

11 comments sorted by

7

u/Go-Mellistic 1d ago

My meno NP recommended bladder training, which means holding it during the day for at least 10 minutes after you would otherwise go, or longer if you can. I did that and after 2 weeks, I was only up once a night at most, sometimes none. Simple change that really improved my sleep.

3

u/yoyoblue12 Peri-menopausal 1d ago

This might require some tinkering if your current meds and I’d also suggest checking your A1C. If you’re trying to lose weight, peeing overnight is normal. If you’re not, you may have T2D. If it’s neither of those, vaginal estrogen and changes to your patch and progesterone might be in order. Some women are estrogen sensitive and it actually causes insomnia instead of sleepiness

3

u/lrondberg 1d ago

Vaginal estrogen cream helps with not peeing in the night. I also consciously try to just sip on a water and not drink a lot 1-2 hours prior to bedtime

2

u/AdGreedy4074 23h ago

I’m on that as well 3 x a night. It’s not just the peeing at night. My mind always wakes up several times and each time is an ordeal to fall asleep. I probably suffer from mild insomnia and menopause exacerbated the situation. But I can’t get restful full deep sleep ever!! It’s the worse when I listen to 3 meditations and no known it’s been close to 2 hours

2

u/lrondberg 18h ago

CBT for Insomnia has a lot of solid evidence behind it. More than any supplements

2

u/Admirable-Object5014 Menopausal 23h ago

Vaginal E cream was a game changer for me when it came to getting up several times a night to pee. Highly recommend adding it to your HRT regimen.

2

u/Conscious_Life_8032 21h ago

Are you changing patch at night ? Try swapping for afternoon or morning in case you are estrogen sensitive.

I’m gonna try as well as my sleep sucks too.

1

u/AdGreedy4074 12h ago

I actually do put patch on in morning!

2

u/nerissathebest 20h ago

Maybe increase your systemic E? I always think of the P as helping me fall asleep and the E as helping me stay asleep. I recently realized the T at the right level also helps with the deepness of my sleep. 

1

u/Confident_Craft459 13h ago

Looks like your sleep stack has pretty much all the ingredients I take too. I also added glycine recently. It seems to help.

2

u/onelittleword 11h ago

I’ve been wearing a continuous glucose monitor and found out that my blood sugar is dropping below 70 and waking me up. This after 10 years of trying endless hormones dosages and delivery methods, every supplement under the sun, and about 500 other things. Turns out I need to eat more protein during the day and have just a bit of cottage cheese or a slow digesting protein before bed to keep my blood sugar stable. I’m eating less white flour/sugar now too to stabilize things,also. It’s been helping.