Insomnia

Glycinated Magnesium supplement.

I often listen to white noise or more recently brown noise. It helps me get back off to sleep.

Brown noise is a deep, rumbling sound that has more power in lower frequencies, making it sound like a waterfall, heavy rainfall, or a strong wind. Unlike white noise, which has equal volumes across all frequencies and can sound harsh, brown noise lowers the volume of higher frequencies, resulting in a more soothing and balanced audio experience. Many people find it relaxing and use it to help them sleep, focus, or block out distracting noises.

I also regularly wake at 3am and listen to the radio for a while, putting it on sleep so that I don't need to turn it off. I usually get another couple of hours sleep after that.
My husband goes to bed early and is an early riser (5am) and I find that I sleep better once he's got up.
I've actually taken to going to bed and getting up a little earlier over the past few months which has helped somewhat.

Why is this 3 am waking so common as we age?
Is it estrogen or/and other hormones, related?

Try either going to bed later or getting up earlier.

Probably you no longer need the number of hours sleep you used to.

I started taking Nutrition Geeks Magnesium Glycinate about a year ago, it does help but I find after a few weeks the effect wears off. So I do a month on then a month off.
Unfortunately I am sleeping terrible at the moment so I am taking Melatonin every night (bought it back from USA) but I don’t like to take long term. It does work though.

Severe and chronic insomnia for 20 odd years. Some nights no sleep at all - brutal and torturous! These have helped (not cured but helped) Just Bee Sleepee honey, Nutrition Geeks 3 in 1 Magnesium, Extracted Sleepee capsules and Your Looking Good sleep capsules. These cost a small fortune unfortunately but what price sleep? Will continue to buy as I now get a few hours sleep MOST nights.

www.instagram.com/reel/DCWTN6KIonx/?hl=en
This is a good link. It’s cognitive shuffling. It’s helped me. It’s easy and it works by making the brain think of something else , rather than the fact you can’t sleep. 💤 Hope it helps. Good luck 🤞🏻

Good quality CBD Cannaray 30 mg gummies and 2000 mg CBD oil from Holland and Barrett are helpful.

If the above dosage is too strong there are many lesser strengths available. Store staff are very helpful.

Not cheap but are very helpful.

Or try el cheapo Home Bargains herbal sleeping tablets.

Sleep tight
💤😴😴😴
x

I wake up at 3 also. Wonder why so many of us do?
I’m a chronic insomniac and now need Zolpidem - couldn't be without it, but have to give it a miss every now and then, then it’s a couple of sleepless nights until it’s out of my system and then I start again

Kalms night help me some nights.

Long time insomniac, every excuse but no solution. The worst is when you have a morning appointment. I can sleep for an hour or so then be awake for four, listening to radio/podcasts/audiobooks. But no phone or internet... books are downloaded so wifi is off at night. By 6 am I call it and have tea/toast, then with luck can get a deep sleep block of 3 or so hours.

As some have said, not worrying about it is key.

Are you always warm enough? I sleep now in my big enormous fleece garment with the hood up as well as a nightie. So cosy.

Have you tried Radio3 Unwind Works for me, sleeping or not. Day or night, different, try a few times as different presenters.

www.bbc.co.uk/sounds/play/live/bbc_radio_three_unwind

I slept alone so having my lap top in bed with me is no problem.

I've found some U tube wave sounds on a tropical beach which I love I can look and pretend I am there or just listen.

www.youtube.com/watch?v=1Ef9CAZ3OrQ

(btw, I pay £12.50 a month (first 3 months free) so only get sponsored ads at the very beginning, it can go on for hours with no ad breaks)

If I am troubled and need distraction I play something familiar like an old Death in Paradise. (curled up, the Lap Top propped on its side.)

I'm on another board as well as Gransnet and there is a lady who always starts posting at 5.30 am. All I need to do is pop in and make some remark about if there is a moon or something. Brain not required. Then I don't feel alone anymore.

Cramp is horrendous. I’m not a doctor by any means, but I have heard that magnesium can help with this. I remember my mum screaming out in the night with leg cramps and I have had them myself. A doctor advised me to turn my toes towards me if that makes sense which helps a bit as it stretches the leg muscle.

The turn the toes up is fine if you get cramp where that makes a difference I get it down the side of my leg so badly sometimes I could yell, ( I think I do) sometimes it’s even down the front shin and turning the toes makes no difference If it’s in the calf yes that’s a good method

The app I use for brown noise, and to feel cosy in my warm dry bed is Rain Rain. It is available on Apple and Android, and is free unless you want Premium, in which case it is £3.99 a month. You can play all sorts of rain noise (eg rain on a roof, rain on a tent, rain in the jungle etc) and lie there feeling glad you are in your bedroom .

As I said upthread, I listen through sleep headphones, but earbuds would work too, or a speaker.

Sallywally1

Cramp is horrendous. I’m not a doctor by any means, but I have heard that magnesium can help with this. I remember my mum screaming out in the night with leg cramps and I have had them myself. A doctor advised me to turn my toes towards me if that makes sense which helps a bit as it stretches the leg muscle.

Try very deep breathing and dont stop untill cramp goes, works for me every time and amazingly doesnt start me hyperventilating...yet!

I fixed my 3 am waking by having toast before bed with chamomile tea
I eat fairly light and fairly early in the evening ℹ think I was waking up due hunger

I have spells of insomnia so when I do I take half of a citirizine hay fever tablet at about 7pm, works very well for me and I sleep through, I do this for a few days.

I take one of those occasionally, o.k I confess to taking one a night regularly when not so good, mostly they seem to help me sleep, again, occasionally not so.

polnan

I take one of those occasionally, o.k I confess to taking one a night regularly when not so good, mostly they seem to help me sleep, again, occasionally not so.

polnan
Nothing wrong with that 🙂 Sleep deprivation will do you more harm than taking a citerizine.