I have fallen into a cycle of waking up too early - around 4 or 5 am. I feel tired but my head just starts racing even when I'm not particularly upset or stressed. I have been dealing with stress at work for the past year or so and I am doing much better so it seems unfortunate that this problem has started now and has been the case for 2 months.
I can find plenty of advice on getting to sleep but dealing with early waking seems more complex. Any advice would be appreciated!
Hi tommy13573,
I'm 51 but just like you I wake early sometimes only getting 2 or 3 hours sleep...no problem getting off to sleep, but not staying asleep for long enough. I'm peri since early this year, I was on HRT but stopped due to uncertainty of risks & felt it has served its purpose. Anyway, back to the sleep problem, I'm sure you know about sleep hygiene, I've found reading menopause exchange really helpful. It suggested Melissa dream tablets made by new Nordic. For 3 weeks I've had deeper sleep, feeling refreshed in the morning ready for hard day at work. My dr is happy I try them for 3 months & go back if still problems. They're natural vitamins & minerals. Pricy but so worth it. I'm getting 5-6 hours a night now. I hope this helps & completely understand what sleep deprivation leaves you feeling. My anxiety levels are better too, just thought I'd add!!
Hi Tommy,
For sure, follow good sleep hygeine as Fussypeg suggested.
Also, when you do wake up, don't look at the clock. That will just reinforce your aggravation at waking up too early, and make it more difficult to get back to sleep. Just lie there and try to remain calm. If you do find your mind racing, find something to focus on. A pleasant memory, or maybe something you are looking forward to. Do NOT focus on how annoyed you are to have woken up early again.
If too much time goes by without falling asleep (say, 20 minutes), get up and do something calm and relaxing, like reading a book.
If you give it time, and don't get too anxious over it, your sleep should get back to normal.
This happens to me on occasion and lasts for a bit. Its quite annoying. I attribute it to stress. I put on a podcast or some kind of talk radio and many times i fall back asleep.