Broken sleep

I usually wake up 2 or 3 times, often needing the loo. Usually I drop off again without any problems. It only bothers me if I can't settle and get back to sleep.

I'd say don't worry about it as long as you can fall asleep again and you're getting enough sleep.

I always wake at least twice in the night. I go to the lavatory but then can't get back to sleep so end up reading for an hour. If my sleep is interrupted too much I have a 30minute nap in the afternoon.

Hi,thank you for your replies. Since January I have been back to work F/T after a few decades P/T. I have to be up at 6.15 so I find I'm always feeling a bit tired! When I am asleep I seem to sleep through anything! I must admit the only solution I have found is to be in bed preferably by 9.00 so I get the sleep in before I wake up.Even when working P/T the pattern was the same!

I'm the same Septimia; where does it all come from

Practice YogaNidra. This is a mind yoga method which will, once practised, will put you into a state of deep relaxation very quickly and you will fall asleep very quickly. The more you practice it the better you get at it and you can actually fall asleep instantly before you’ve even reached the end of the recording. Download it from YouTube

It is proven that we are not made to sleep 8 hours full on as everyone believes and it is perfectly natural especially when older to have breaks in the night
My biggest advice is don’t think about it don’t feel it’s going to be a problem and just accept it then wont actually be a problem

It is a trivial point but I try not to wake up properly when I get up in the night for the loo. I turn no lights on, barely open my eyes so I do not wake up fully.

I also have a Kindle which I keep with the lowest light level commensurate with being able to read and keep it under my pillow, if I am really waking I quickly turn that on and within a page or two I find myself drifting, I can then just push the kindle under the pillow it will soon turn itself off.

My aim is to keep any wakeful period as quiet and dark and undisturbed as possible.

I go to sleep listening to a Paul McKenna sleep tape. If I can’t get straight back to sleep when I wake up in the night I put it on again. Unlike his other tapes it doesn’t wake you up at the end thankfully, which would, of course, defeat the whole object. Even if I don’t need to get up for the loo the dog has a habit of wanting one in the early hours, usually just as I’ve got off to sleep. Annoyingly she can go for half the day without needing to go out for one, especially when it’s raining.

Doctor Michael Mosley did a wonderful programme about sleep ‘The Truth About Sleep’. It may be on the BBCiPlayer, if not you may be able to find it on the Internet.

He claims that sleep is linked to digestion and recommended prebiotics to help with sleep problems. Here is a link about it:

www.bimuno.com/prebiotics-and-sleep/

I take the prebiotic Inulin every day because it helps me with constipation which has always been a problem for me. It is a white powder of concentrated fibre derived from chicory root, it dissolves easily in a hot drink. It also helps to reduce visceral fat.

M0nica I also don't switch light on and fumble my way to the loo and back...have had broken sleep for years despite lots of meds/listening to waves on audio ..just part of my life?

I also have broken sleep but the worst for me was on beta blockers as I really didn't think they would cause Insomnia. I was a sleepwalking wreck for months.

To get to sleep I tell myself a story, it can be anything really. I've heard it can inspire good dreams and it does seem to help me sleep through more weirdly

So many helpful suggestions above. I have read before that historically people had breaks in the night where they may have done a few light chores. I also read about these wake up times being related to metabolic processes.
I do try and keep the breaks minimal,relaxing,making an effort not to glance at my phone etc. The only comfort is the deep sleep I get before I wake up,nevertheless that constant feeling of being just a little bit tired is frustrating!

This is a problem atm for me. I sleep until about 4/4 30am.
Some good suggestions to try. Thanks.
I hope something helps Dorset...

I don't need much sleep (never have) - and less as I become older - so I stick to the golden rule of always getting up at the same time, 6 am for me.

I only go to bed when I'm tired, usually between 1 and 2 am. Sometimes I'll have an afternoon nap, but only need half an hour.

I do feel much better rested in the mornings when I take an evening walk (as well as the early one) so I think exercise is very important.

Whatever I do, I always wake at 3.30 am for a wee, but go straight back to sleep.

I'm the same. I can usually go to sleep fairly quickly but it is rare that I'm not awake within 2 hours. Sometimes I need the loo, sometimes it is pain that wakes me and sometimes it is just because I wake up. To be up 6 times during the night is not unusual and tablets or potions seem to have no positive effect.

(and I take the dog outside at 3.30 for a few minutes - as she needs to go as well!)

Could you have sleep apnoea? I suspect I might have this as I often wake in the night. Sometimes I need the loo but other times not.

I have written my entire life story in my head while trying to sleep. I don't know if my insomnia started with my hysterectomy or the menopause.

I sometimes listen to a track I downloaded from the internet. It's called "Weightless", its by Marconi Union who have several tracks (all called Weightless) of differing lengths. The one I use is 8 minutes long and I usually listen to it twice (they probably do a 16-ish minute one but I couldn't find it. After than, I turn it off, turn onto my side and 99% of the time I'm asleep within 5 minutes. Unfortunately, I only ever sleep 6 hours.

Me too! I usually end up by going downstairs with my book and also have a drink of milk at the same time. I have to set a time limit on the time that I will be there, or if I get into the book I am reading, I have been known to still be there 2 hours later!

I usually wake up between 5 and 6 am. Which is far too early.
I cannot for the life of me get back to sleep again ever.

It’s very annoying, as I would so love to sleep for longer.

My mind springs into action as soon as I’m awake and then That’s it.

I go to bed 10.30, read until I get sleepy, light out about 11pm and I waken again usually about 1am and so it begins.
I was up tidying my garage at 3 am this morning as I had got the floor sealed and decided to put everything back in its place rather than lie there staring at the ceiling.
Its driving me bonkers, every night it happens, I'm lucky if altogether I get 3 hrs. I'm blaming the menopause and hope it it settles sometime soon.

One of the side effects of statins is insomnia.

Monica My aim is to keep any wakeful period as quiet and dark and undisturbed as possible.

I agree with Monica. If you start reading, making a cup of tea etc. does that not wake you up even more?

I tend to just lie there with my eyes closed and I usually drop off again.

I am not sure whether this has already been mentioned but is your room too warm. I think your body temperature has to drop slightly for you to be able to sleep well.

There is also the breathing technique - breathe in for 4 through your nose and out for 4 through your mouth (not sure on numbers) which is supposed to relax you.