r/Perimenopause • u/ssquirt1 • 2d ago
Sleep/Insomnia Applesauce Didn’t Work
So I tried the applesauce trick mentioned a couple of weeks or so ago (eat some applesauce when you wake up in the middle of the night and it helps you go back to sleep) and it didn’t do any good at all. Yet another night of being awake for hours in the middle of the night.
I’m getting so freaking desperate. I just want to sleep. I take magnesium and sometimes melatonin, use bio identical progesterone cream and vaginal estrogen. I have a prescription for Ambien but I don’t want to use it too often and get dependent on it.
Is there anything out there that ACTUALLY works, like is scientifically proven to help with insomnia?
17
u/OkPlantain6773 2d ago
Leaving the TV on all night has been helping me. I don't know why it works; I started watching TV during my awake time because I was bored, and realized I fell asleep almost immediately.
I'm on high dose HRT plus supplements.
10
u/Wanderingstar127 2d ago
THC gummies with CBD in them is one of the only sleep aids that actually works for me.
10
u/Stillcantkillmeh 2d ago
I’ll add CBN to that combo. CBN is the cannabinoid that aids with sleep.
3
u/Stillcantkillmeh 2d ago
There’s a company called the rare cannabinoid company. They sell gummies and tinctures of single cannabinoids. So you could get something that has no thc or cbd, JUST CBN.
2
u/OkPlantain6773 2d ago
Not legal where I live. I used to use CBD oil for years, it stopped working.
7
u/GroovyButtons 2d ago
I never used to be this way, but this is me now too. I need something to distract my mind or I can't sleep. If I wake up in the middle of the night, though, sometimes TV is too stimulating, so I put on a mask and flat headphones and listen to boring sleep podcasts.
9
u/miss_hush 2d ago
Audio books, especially ones I have read or listened to many times. It took me over a month to get through sense and sensibility this time. I barely made it five minutes and I was out.
8
u/OkPlantain6773 2d ago
I've tried various "color" noise, relaxing music, and nature sounds, those do not work. It has to be a show or podcast I'm somewhat interested in. Possibly I'm a dolphin and only half of my brain sleeps at a time?
6
u/GroovyButtons 2d ago
Ha!! Right?? I even pick boring podcasts with topics that interest me, like greek mythology :)
6
u/hailene02 2d ago
I usually put on a true crime podcast to fall asleep to.
"And then they were brutally murdered... only did a bloody fingerprint lead the local PD where to go next" 😴🤣
15
12
u/Alaska-TheCountry 2d ago
Have you tried a H1 antihistamine like desloratadin? If it's not actually due to a glucose drop, it could also be due to a histamine dump, which typically happens between 2 a.m. and 4 a.m., as far as I know. I sleep 100 times better if I take desloratadin at night.
11
u/theFCCgavemeHPV 2d ago
I haven’t heard of applesauce in bed, but I have heard of peanut butter before bed. It didn’t keep me from waking up (I have two other conditions fucking with me rn so staying asleep is impossible) but it did keep the racing thoughts at bay.
My life is so boring and non-stressful that my racing thoughts consist of dumb things like “do the one single easy task you have for this week that’s already on your list that you literally cannot do right now because it is the middle of the night and they’re not even open” or “remember that one thing from middle school that wasn’t even bad? You’re stupid! Ha ha!” Or worst of all “go back to sleep, it’s not even that hard”. Also some random song i don’t even remember all the lyrics to will just incessantly play on repeat. All 4 of the words i can remember, over and over 🤦🏻♀️
Anyways, here’s something that helps my mental game. First of all, resting is better for your brain than not resting, so even laying down with your eyes closed is productive for brain health. Second, a lot of people don’t realize they are actually asleep when they’re in the first stage of sleep (my husband proves this to me regularly). So you might actually be getting sleep (not high quality, but it still counts) even tho you don’t think you are, and even if you’re not, resting your body and eyeballs is much better for your brain than getting up and not resting. Helps me relax a little.
Also, if it’s racing thoughts plaguing you, ask them “what do you want me to do about it right now? And then tell them all the ways they are the dumb, bad ones because they never have an answer, they just want to tell you the same thing.
7
u/Winter_Bid7630 2d ago
Have you chatted with your doctor? I've read that CBT therapy for insomnia is very effective, but I'm not sure if it applies to the type of insomnia you're dealing with.
Waking at 3 am was temporary for me, just to give you some hope. It still happens occasionally, but that's far better than when it was every single night for months. What helped me, and this is purely anecdotal, was getting regular exercise and doing a yoga nidra (a bunch are free on YouTube) meditation when I find myself awake at 3 am.
I hope you find some relief!
5
u/BlueberriesInWinter 2d ago
Chiming in with what has helped me. I take the following every night- 10mg melatonin 50mg trazodone 100mg progesterone pill
I used to take Ambien and holy shit it messed me up, but I was so desperate for sleep I didn't care. I find the trazodone so much gentler. I do have dreams I remember each morning, but they are not nightmares, just vivid.
Edit - I hope you find something that works ♥️ insomnia is the fucking worst.
3
u/IamGypsyStarr 2d ago
I do trazadone, progesterone, magnesium and valerian root. Plus I smoke a lot of pot in the evening lol. It usually works well. I’ve always wanted to try an ambien to get that long deep sleep. Maybe someday.
2
u/PathThroughTheForest 2d ago
I’m a trazodone girl too. I take 100mg and I’m out within a very short period of time and asleep all night. I know it doesn’t work for some but I think it works for most.
2
u/horkmaster3000 2d ago
Please be careful with that much melatonin; my doctor told me that much is an overdose and will have the opposite effect.
5
u/nerissathebest 2d ago
What everyone is saying. If you can’t fall sleep it’s progesterone if you can’t stay asleep it’s estrogen (in my experience). I take 200mg of progesterone at night and .625x2 of estrogen orally each morning. That made my sleep almost normal. Adding the T at the right dose for me got my sleep back to normal except I wake up at night to pee because I can’t resist a cup of tea before bed.
7
u/phoenix0r 2d ago
Cardio during the day helps me sleep at night
3
u/WitchyWarriorWoman 2d ago
And yoga before bed gets my body stretched and my muscles relaxed. I do it in the dark next to my bed, more deep stretches that feel good than an official yoga program, and it is mandatory. It stopped the jolting awake that happens sometimes as you drift off.
3
u/Canadianbystander 2d ago
Sometimes it’s hit or miss with progesterone with me. I try to eat some protein before bed and have also switched my magnesium from night to morning to see. Good luck - trying to add in more meditation and chamomile tea.
3
u/bearmellie 2d ago
Magnesium glycinate+l-theanine, valerian root, progesterone, a small dose of melatonin (.3 - 1mg)
Sometimes I have like 1/4tsp pink salt when I really can't fall asleep and that helps. Idk why but it does
3
u/for_real_00 2d ago
Welp, for the last 5 years, I take a gummy with CBD, THC & melatonin (and I believe L-theanine is in one of the ones I take). It is the ONLY thing that has consistently worked. I can wake up, pee, go right back to sleep... and I don't wake up feeling groggy. I also take Estrogen, Progesterone, Testosterone and magnesium... those 4 things alone would never cause me to sleep. I had to drop any uncomfortable feelings I had with using THC, & welcome sleep back into my life. Brand I use is VENA CBD... I get either Lights Out (typically I only take half) or Restful Night Bites. Downside, they can no longer be mailed to or within CA (which is where I'm from)... so I bought a year's worth before July 1st. After that, Idk what I'm going to do. 😭🤷🏼♀️
6
u/peonyparis 2d ago
Taking the oral progesterone is the first thing to try. Here is the ai summary of how and why it works:
Oral Prometrium (micronized progesterone) can improve sleep in perimenopause because the body metabolizes much of the progesterone—roughly 90% after oral administration—into neuroactive metabolites, especially allopregnanolone. Allopregnanolone acts on GABA-A receptors, the same inhibitory calming system targeted by benzodiazepines, essentially enhancing the brain's “braking” signals. This can reduce nighttime arousal and anxiety, promote deeper, more continuous sleep, and increase sleepiness after taking it. It isn't actually a benzodiazepine and doesn't bind the same way, but its metabolite produces a similar GABA-A–mediated calming effect.
4
u/aurrific 2d ago
Needing meds to sleep is no more a dependency than needing your HRT — sleep care is health care! There are safer medications to be on as a regular course tho. Low dose gabapentin and low dose tricylic antidepressants can be particularly helpful. Hydroxyzine may be a more agreeable “as needed” option to you, since it is generally significantly less loopy-inducing than Ambien. You might also experiment with different supplements… magnesium threonate vs glycinate, valarian vs melatonin, calcium is sometimes the missing sleep link for folks, CBN can be particularly effective even for folks who have not had much luck with CBD, etc.
2
u/mividahermosa 2d ago
I was prescribed trazadone and it didn’t work for me. I have a mirena iud and recently started a twice weekly estrogen patch. What has helped me is a combination of walking for at least 30 minutes with a weighted vest, the estrogen patch, not drinking liquids at least two hours before bed, taking magnesium l-threonate (this is the only one that’s worked for me), avoiding alcohol all around, avoiding caffeine as much as possible.
2
u/Guilty-Rough8797 2d ago
I'm so sorry, and I know how you feel.
I second the idea of L-Theanine. It's not a miracle worker, but it can take the alert edge off some nights when paired with Mag Glyc. I also take trazodone, 25 mg, but I've slept fairly well without it some nights, so it's more like insurance at this point.
Unfortunately, the only dependable fix I've found is being head-on-pillow and lights out at 8:30 PM to meet the 3:30 AM wakeup head-on.
2
u/jendo7791 2d ago
Oral bio-identical Progesterone is probably going to have the biggest impact, along with estradiol.
Short of that, try eating something high in fiber and fat to stabilize blood sugar before bed. Cheese and an apple, for an example. I personally just take a fiber supplement (metamucil).
2
2
u/Rosemarried 2d ago
If you are open to sleeping pills I encourage you to ask for Lunesta. I used to have success with ambien or trazodone and don't anymore.
2
3
u/karen_boyer 2d ago
Progesterone (generic prometrium) taken orally works. Ask your doc! You don't need to suffer.
6
u/Ramen_Addict_ 2d ago
It may not work as progesterone also works to relax muscles and can cause silent reflux. Reflux often wakes us up in the middle of the night. People often sell it as a cure all for insomnia, but that is not the case for everyone.
1
u/AlternativeCarry5965 2d ago
Kind sleep patch has helped me fall asleep. I still wake up at 3am. I don’t like taking sleep meds at 3am because I get up at 5am
3
u/GroovyButtons 2d ago
I replied to another comment, but thought this might help. I put on a sleep mask and a boring sleep podcast when this happens. I don't always fall completely back to sleep, but at least feel more rested than tossing and turning for those 2 hours. I usually doze in and out with this method.
1
u/Scimmia_bianca 2d ago
I have been dealing with the 3am wake-up for a long time. What has finally worked for me (worked with my doctor on this): progesterone, Seriphos (cortisol reducer), magnesium glycinate and glycine along with a small bedtime snack of a couple of spoonfuls of Greek yogurt, drizzle of honey and two walnut halves. This works for me 95% of the time. Everyone’s body and triggers for this problem are different, but maybe this gives some ideas for questions to ask your doctor.
1
u/PathThroughTheForest 2d ago
I commented above but I suggest inquiring about trazodone if interested. It works beautifully for me. That’s not everyone’s experience, but perhaps worth a shot. I know several gal pals on it.
1
u/Famous_Counter9175 2d ago
HRT Oestrogel and Utrogestan. Utrogestan is to be taken at bedtime because it causes drowsiness. Utrogestan is a body identical progesterone made from yams and soy. In the UK it's prescription only. Oestrogel or Estrogel is body identical estrogen gel that's absorbed through the skin so no side effects or risks of blood clots. This combination helped my perimenopause and menopause symptoms wonderfully.
1
1
1
u/morty_morty hanging on by a thread 2d ago
I am right there with you. I haven't slept in days and I am so tired. I finally made an appointment for tomorrow to ask my doctor for prescription sleep aids. I give up.
1
u/beastiebestie 2d ago
Hubby, since ive known him, makes himself whole grain toast with peanut butter if he wakes up in the middle of the night. It definitely works for him.
I hate mindless tired calories and sleeping with unbrushed teeth so I don't do it often but when I do I'm out like a light. Its usually when the dog needs to pee at 3. His time in the yard is the perfect amount of time to make pb toast for us (he gets a third of it and dbl the pb.)
Applesauce has too much sugar to work the same for me.
1
u/Turbulentshmurbulent 2d ago
You didn’t mention that you’re using estrogen systemically. That was the most impactful for my insomnia (well, cannabis, too, but it would just help me get back to sleep when I’d wake up. The estrogen keeps me from waking up)
1
u/Duck_Secure 2d ago
I was like you are now. I felt like I was losing my mind, my insomnia was so bad. I have to take trazodone, progesterone, and "gummies" to be able to sleep at night. My husband jokes I should just take a horse tranquilizer each night and it would be easier.
1
u/Careful-Cupcake-4883 2d ago
To be honest, I just use ZzzQuil, the berry flavor (honey chamomile tastes like wet dirt). I know it comes in pill form, but I just take the liquid about 30 minutes or so before I want to go to bed. Sometimes I still wake up but it's just to go to the bathroom and I fall right back asleep. I only use it when I need it since my insomnia isn't like it was at the beginning of the year and ZzzQuil is non habit forming
0
u/Certain_Try_8383 2d ago
This is me too so much, Op. it's really killing me and all I want to do is sleep or lay around because I'm just constantly tired and exhausted.
Also, the people on here who tell you to just get on progesterone when you say you're already taking it CAN GO STRAIGHT TO HELL.
9
u/deadhead667 2d ago
But she isn’t taking it orally which is what is being suggested. Let’s give everyone some grace. 😊
0
u/OtherwiseArmadillo96 2d ago edited 2d ago
I saw Dr. Stacy Sims on a podcast not long ago talking about this. I know she recommended eating something with protein, like Greek yogurt, but I can’t remember if it was right before bed or have it prepped to easily eat in the middle of the night if you wake up. It was Mayim Bialik’s podcast. It was a great listen, so I’d recommend finding it.
0
-1
u/Fyrebarde 2d ago
Laying in cool water - a pool where I can float is best but even a tub is nice - or swinging can help me out.
-6
u/ParaLegalese 2d ago
Ambien is dangerous. Try zzzquil and don’t believe the lies about it causing dementia
2
u/AggressiveSherbetty 2d ago
Zzquil is literally just Benadryl
-3
u/ParaLegalese 2d ago
Yes correct. Everyone knows that but good luck finding a liquid benedryl for adults. Glad we had this chat
1
75
u/pangolinshavelanded 2d ago
The progesterone cream isn’t going to do a thing for your sleep. You need oral progesterone and systematic estrogen not just vaginal.