Insomnia, Depression and Menopause - trying to lose weight

mcandi2011

I have another post that was to be related to Menopause and weight loss but ended up talking a lot about insomnia. I am struggling big time with the insomnia. My Psych will not treat it because his job is only to treat my depression. My GP has done all that he can do to treat the insomnia and has referred me to another Psych to treat me for depression AND insomnia but I can't get an appointment there until Sep 3 2024. In the meantime, I am suffering.

I have tried melatonin, weighted blanket, grounding sheets, A/C on since Apr 2, Trazodone @ 250mg (and going up to max of 400mg), Mirtazapine @ 45mg, walking 40min day, sleep time yoga, sleep hypnosis app, etc.

I get twitchy when trying to sleep and my GP says it is because I am over tired. I've tried going to bed and getting up at the same time but some nights I do not sleep at all regardless. And with all the twitching, my legs are sore the next morning.

So any ideas or just even support would be great until I can get into my new Psych appt in Sept and hoping he can help then.

Thanks!

sj5293

Have you tried CBD gummies?

Mrsrobinsoncl

Magnesium has made a huge difference in my twitchiness when trying to sleep. I have struggled with insomnia my whole life, and I still wake up several times a night. But added magnesium has helped with being able to fall asleep and go back to sleep after waking up. I have RLS and its worse when I am over tired.

Je55ica_79

I take benadryl or I struggle

mcandi2011

How much magnesium does one take? I am 51yo female and have started with 200mg Magnesium Bisglycinate on Wed and it is now Sunday and have noticed no difference yet.

MargaretYakoda

Have you tried a sleep hygiene routine?

Mlis1234

When I'm struggling I will take 5-HTP, L-Theanine II, and Melatonin (one that has Extended Release so that it helps stay asleep).

mcandi2011

I looked into 5-HTP but I am not allowed to take it with the anti-depressants. I am taking Lamotrigine for the anti-seizures for twitchiness. So hopefully that works!

sarahegibeault

I’m 41 and just started going through the change of life with all the fun stuff, night hot sweats and laying awake at night. 40 min of walking is not enough for me to sleep! I started lifting weights and eating more protein (Your body weight worth per day. ) it’s helping w my mood, sleep and confidence. Also indica gummies help but stay away from sativa or you’ll be up all night.

xbowhunter

I grow my own cannabis and make infused coconut oil and gummies with it. 1/2 a gummy before bed helps me stay asleep and has been a life saver for me.

It's not loaded with chemicals like some sleep aids and I control what's in them.

Hungry_catapillar

Have you tried seeing a sleep clinic? It could be a game changer if they give you a c-pap machine for sleep apnoea ?

Personally I just listen to my body now and sleep when it decides to. I’ve tried everything

mcandi2011

Unfortunately, a sleep clinic here requires a doctor referral and has a 2 year waiting list but I have been referred and am waiting......
Right now, I am exhausted and sooooo tired but have been not able to sleep the last 2 1/2 hours and the twitching has started

Adventurista

Any access to evening pool hours for a swim or water exercise classes?

And soy milk on cereal at breakfast may help as well.

cupcakesandproteinshakes

OP how old are you? Could be peri menopausal? HRT might b an option if so.

mcandi2011

I am 51 and am on meds for menopause which has done wonders for the hot flashes!!

MaggieGirl135

I have struggled with staying asleep ever since perimenopause and my doctor initially recommended magnesium glycinate ~800 mg, a lot more than what you’re taking. I now take about half of that. I also take L-theanine (200 mg) and GABA (250 mg, OTC, not gabapentin, a prescription medication). And nights when I’m feeling really desperate for falling back asleep and needing to sleep because something is happening the next day that requires attention, I take Unisom. Unisom is tricky; there are literally two different medication‘s, both OTC, with the name of Unisom in the US. Of course there’s also generic. The one that helps me is doxylamine succinate, 25 mg. The other one is effectively Benadryl (diphenhydramine), if I recall correctly. I know this might sound weird, but I bite off just a quarter of this pill and it gets me to sleep. I do not take it often, not even once a week. I have shared what I take, but you really must talk to your doctor before you take any OTC meds or supplements. And just out of curiosity, what exactly do you mean by your Psych? A psychiatrist? A psychologist? And if I may also ask, what country are you in? Also, as mentioned by someone else, following sleep hygiene and a sleep routine can be very helpful. Google sleep hygiene, and/or sleep routine, if you don’t know what they are.

mcandi2011

I don't have a sleep hygiene as I had never needed one before but am looking into it. Psych is psychiatrist and I am in Canada. I am going off Mirtazapine as it can cause Restless Leg Syndrome which is something that is bothering me nightly and I have an appt with my GP on Wed to discuss it as previously when I asked him about nighttime twitchiness, he had no idea what to do. But, as currently my GP and my psychiatrist do not want to treat my insomnia, I have been doing research on my own during the wee hours when I cannot sleep. Gabapentin has been shown to reduce RLS which I am currently taking, but not in high enough doses right now. Getting off Mirtazapine should help as well. I will either lie in bed staring at the ceiling waiting for sleep or I am so tired but can't sleep because of RLS. Last night, I was up all night twitching.

MaggieGirl135

@mcandi2011 I had just asked about your use of the word Psych because I was a bit surprised that your Psych would not treat your sleep difficulties because when I worked with psychiatrists (in the US), they would always talk about how critical it was for people with mental health concerns to obtain good sleep. This obviously is also true for people with physical health concerns, as well. In some states, psychologists can prescribe some medications, in addition to doctors, and I wondered if you were referring to a psychologist. Please note that I am not a doctor and your doctors know your specific situation, so please give any advice you get from random people on the internet with more than a grain of salt. Best wishes.

roamerat98

Find a good magnesium lotion and rub it on your legs and feet at night before going to sleep. I order mine from Rowe Casa.

fantasunset

Hey, not sure I have the answers, more like we’re in the same boat. I take l’theanine with lemon balm etc, GABA (earlier in the day) and 3 mg melatonin.
But you know that is a very flimsy band aid.
I completely understand though. There are days where I lack the energy to scrape myself off the floor. Hugs

Michellebellelw

I take Irwin Naturals brand of Magnesium Ashwagandha and it works great!

mcandi2011

So my insomnia has been ok. I was able to fall asleep within 30minutes but would wake up an hour later with restless legs. So I told my psychiatrist that my research has shown the medication he had given me causes restless leg syndrome!!! He weaned me off of it and now that I am completely off, I have slept great the last 3 nights. I was able to fall asleep and stay asleep. No more twitching!! And no sleeping aids or medication. Let's hope it stays that way!!!

I thank you all for your help and advice - very informative and supportive. Now if I continue to sleep, I can start my weight loss trip again. The night time binging while waiting for the restless legs to stop has been a nightmare - ugh!!

You guys are great

HoneyBadger302

Struggling big time with the peri-induced fatigue right now. With my peri treatments (peri specific supplement and a tiny bit of a CBD gummy) I'm actually sleeping really well - but even when I get to bed at a decent time, getting up in time for work is a struggle, and the days I have to get up early due to a commute or other reason (my Schutzhund club I attend with my dog meets early Saturday am to beat the heat), I'm dragging all day long, even if I slept great.
If I can sleep in later, I do better on feeling tired, but that doesn't leave any time to work out. Going to bed earlier does not seem to equate to getting up earlier - and yes, I've done that many times in my past to force my body to adjust to the schedule, and it has always worked - until now.
I'm productive during the day, my treatments are working pretty well overall, I'm sleeping way better, ADHD is back to "normal," and my mood is pretty well stabilized as well.
But this fatigue is kicking my butt, and I'm missing my workouts! I have to function through the day, going through weeks not able to function just isn't an option (f/t job, plus a business I run on the side, plus animals, home maintenance, etc).
Anyone had luck kicking the fatigue? I'd have to go to sleep - not just bed - at like 9 pm every single night to get the hours my body currently seems to need and be able to get up in the am, and while I could do that if I must, it's not really practical....

kshama2001

mcandi2011 wrote: »

I don't have a sleep hygiene as I had never needed one before but am looking into it. Psych is psychiatrist and I am in Canada. I am going off Mirtazapine as it can cause Restless Leg Syndrome which is something that is bothering me nightly and I have an appt with my GP on Wed to discuss it as previously when I asked him about nighttime twitchiness, he had no idea what to do. But, as currently my GP and my psychiatrist do not want to treat my insomnia, I have been doing research on my own during the wee hours when I cannot sleep. Gabapentin has been shown to reduce RLS which I am currently taking, but not in high enough doses right now. Getting off Mirtazapine should help as well. I will either lie in bed staring at the ceiling waiting for sleep or I am so tired but can't sleep because of RLS. Last night, I was up all night twitching.

Glad your insomnia is better! Are you still taking Gabapentin? While that did help me sleep, it's also associated with increased appetite, so I stopped taking it.

I must be diligent about my sleep hygiene, and have been working on it for years. For me, that includes regular exercise earlier in the day, and stretching/yoga a few hours before bed.

The missing ingredient for me was buspirone for anxiety. I still wake up at night, but now I'm able to get right back to sleep.

Here's a pdf on sleep hygiene from Harvard Health:

https://sdlab.fas.harvard.edu/files/sdlab/files/sleephygienecheckliststriveweekly.pdf