Over 40, not sleeping, damned hormones
TenaciousTAZ
Posts: 135 Member
I'm 44, but when I hit 40 I stopped sleeping...the good REM sleep I need. I used to sleep through earthquakes, and now one sound and I'm awake. Usually it's really bad one week out of the month, which makes me suspect hormones. I do take a magnesiusm/potassium supplement before bed to aid in recovery, but I know sleep is important. I'm not wanting to take melatonin, but wondered what others are doing....I know my body will release cortisol which will not allow me to lose much weight. Other than naps, I don't know what else to do.
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I hear you. I had years of crappy sleep. From about 43 this year (50). In the end, for me, reducing carbs a bit helped with my symptoms overall, and bio-identical progesterone just before bed (about 25mg) helps me sleep. My sleep has been much much much improved.
Good luck finding what works for you!
And... join us here:
http://community.myfitnesspal.com/en/group/506-near-or-post-menopausal-group0 -
I go through periods where I just can't sleep, two years ago my lack of sleep was at it's worst. My doctor found nothing wrong and suspected it was stress, so told me to try some relaxing techniques. Aside to that I also tried things that family and friends suggested:
-eat plain rice before bed
-warm milk
-Benedryl
The Benedryl worked great, so long as I took it no longer than 30 minutes before bed.0 -
Sleep the illusive Sleep. Stress for two years just about did me in, then the bad sleep patterns just take hold and it is so hard to change, toss on change of life
and 4 dogs that wander house and then decided to go out at all hours of the night. A month ago I made a plan to change. I had too and I have stuck to it. I stopped letting dogs out at their every whim at night. Wow that was a huge help. I set my Vivoactive to 9-4 sleep. Turned off all bells and buzzers on phone. Nothing to drink a few hours before 9. The most change I did was Stay in bed when I wake up anytime through the night. Getting up and reading, letting dogs out or having coffee or tea at 2am was a terrible habit to break.
I wish you luck I know how hard it is. I feel after a life time of poor sleep the Vivoactive put my sleep patterns in my face and forced me to change. I am not saying I sleep all night, but being aware and making change has really helped.
Side note: Melatonin I took years ago, after time period I had terrible dreams. I read this was a possible side effect.0 -
Thanks for all the feedback! At least I know I'm not alone!0
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How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
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I experienced sleeplessness during peri menopause. Since I had a new baby and did hospice for my mother concurrently there were lots of potential 'reasons' but in the end it felt hormonal. I finally gave up. I read novels. Then after a night or two of that and a couple of naps I would sleep better again. I don't mean to pooh pooh your concerns, but we live in a society where we medicalize everything.
I didn't want the janky sleep drugs that cause other potential problems. I sleep like a normal person again, but shorter than before. I feel normal.0 -
Exercise can help to regulate your hormones, such as cortisol. Have you been working out at all? If not, maybe that could be the answer without having to take anything. You may find this helpful https://www.myliporidex.com/blog/optimize_natural_hormonal_production_through_training/0
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Sabine_Stroehm wrote: »I hear you. I had years of crappy sleep. From about 43 this year (50). In the end, for me, reducing carbs a bit helped with my symptoms overall, and bio-identical progesterone just before bed (about 25mg) helps me sleep. My sleep has been much much much improved.
Good luck finding what works for you!
And... join us here:
http://community.myfitnesspal.com/en/group/506-near-or-post-menopausal-group
Ya, I take Prometrium for two weeks out of the month and definitely sleep more soundly with it.0 -
TenaciousTAZ wrote: »I'm 44, but when I hit 40 I stopped sleeping...the good REM sleep I need. I used to sleep through earthquakes, and now one sound and I'm awake. Usually it's really bad one week out of the month, which makes me suspect hormones. I do take a magnesiusm/potassium supplement before bed to aid in recovery, but I know sleep is important. I'm not wanting to take melatonin, but wondered what others are doing....I know my body will release cortisol which will not allow me to lose much weight. Other than naps, I don't know what else to do.
Why not take melatonin? Our bodies make less of it as we age. The sublingual kind works best (and fastest) for me. http://www.iherb.com/Source-Naturals-Melatonin-Orange-Flavored-Sublingual-1-mg-100-Tablets/246500 -
How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in here
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ChristinaOrr65 wrote: »Exercise can help to regulate your hormones, such as cortisol. Have you been working out at all? If not, maybe that could be the answer without having to take anything. You may find this helpful https://www.myliporidex.com/blog/optimize_natural_hormonal_production_through_training/
I exercise 5-6 times a week, but when I don't sleep I force myself to take a rest day, since I know it really isn't effective.kshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in herekshama2001 wrote: »How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Do you limit screen time (any device/technology with a back lit screen) to 1 hour before bedtime?
Do you limit light sources (led, etc) so you have a truly darkened room at night?
Yes, important sleep hygiene issues to consider.
I use Macks Ear Seals Ear Plugs with Removable Cord
and Eclipse Samara Blackout Energy-Efficient Thermal Curtain Panels. It's like Dracula's lair in here
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TenaciousTAZ wrote: »I'm 44, but when I hit 40 I stopped sleeping...the good REM sleep I need. I used to sleep through earthquakes, and now one sound and I'm awake. Usually it's really bad one week out of the month, which makes me suspect hormones. I do take a magnesiusm/potassium supplement before bed to aid in recovery, but I know sleep is important. I'm not wanting to take melatonin, but wondered what others are doing....I know my body will release cortisol which will not allow me to lose much weight. Other than naps, I don't know what else to do.
How much magnesium are you taking? Along with recovery, it can aid in producing more restful and deep sleep and most people do not get nearly enough, even with supplements. I have trouble sleeping and when I was on a higher dose there were mornings I actually slept through my alarm - which has NEVER happened to me!0 -
Lifting heavy puts me to sleep. Also I just installed block out shades --best sleep ever.0
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WOW!!! I am 44 and the past 2 nights I have woke up at 2am!!!, So I head out and walk in the dark. I HATE being perimenopausal!!! But exercise does help me!, If I could get rid of the ANXIETY that I have never had in my whole life, I would be laughing!,, WHY NOW>>>>??? I WANT To BE 20 AGAIN!0
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How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Interested in this. Can you elaborate jimmmer? I'm a terrible sleeper, eating at a prolonged deficit and am all go, go, go with only one lightly active rest day.
Thanks.0 -
1mumrevolution wrote: »
Interested in this. Can you elaborate jimmmer? I'm a terrible sleeper, eating at a prolonged deficit and am all go, go, go with only one lightly active rest day.How's your training schedule? Do you take adequate rest days, do you include deload periods/back off periods of lower intensity? Or are you all-go, all the time?
Have you been in a prolonged calorie deficit? If yes, do you employ strategic refeeds?
Thanks.
1) Basically, for reasons of hormonal balance (and mental sanity) you need to have a few days eating at your maintenance levels every so often when on a long cut.
And the leaner you are, i.e. the less weight you have to lose, the more frequent these refeeds need to be.
This post is an excellent description of this:
http://community.myfitnesspal.com/en/discussion/comment/35229883/#Comment_35229883
2) The other point, the training schedule:
How are your training session structured? Are you following some sort of recognised programming? Such schedules typically weave together volume frequency and intensity in such a way to allow you to continue to progress and simultaneously allow for adequate dissipation of accumulated fatigue (an unavoidable side-effect of training). Many people who throw together their own schedules don't allow for dissipation of fatigue - it's accumulation can actually prevent you from achieving the levels of sleep necessary and eventually lead to further fatigue. You can be so bone-tired that you are unable to sleep satisfactorily.
It may be possible that your training schedule builds fatigue to the point that you eventually can't sleep, the periods of non-sleep impact your workouts, you are forced to ramp down the intensity (perhaps unknowingly) and you recover enough to resume your previous sleep schedule. It's supposition, of course, but something to look at...0 -
How much magnesium are you taking? Along with recovery, it can aid in producing more restful and deep sleep and most people do not get nearly enough, even with supplements. I have trouble sleeping and when I was on a higher dose there were mornings I actually slept through my alarm - which has NEVER happened to me![/quote]
I take a dose here and there along with potassium which does help me sleep and aids in muscle recovery. I just hate that I wake up and can't go back to sleep.0 -
I do allow myself "down" days and although I want to train hard everyday, I know my lack of sleep is disturbing (LOL Darth) so I will force myself to nap and not workout if I don't get adequate rest.0
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I've been struggling for about 6 years with insomnia. I've done it all. I've seen sleep soeciaoists, lost 40+ lbs., etc. I fall asleep easily but wake up several times in the middle of the night. About 3 years ago, I waa diagnosed with hypothyroidism. I take meds for it. Apparently, insomnia is a symptom of hypothyroidism. I'm due for an overnight sleep study. I feel your pain. You know when the world saw the extreme things Michael Jackson did to try to take care of his insomnia, I totally empathized. It can make you crazy at times. Hang in there. You are not alone.0
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I stopped sleeping well when I had kids. I feel you! Sleepy time tea is sometimes helpful for me.0
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ShapingTheLaw wrote: »I've been struggling for about 6 years with insomnia. I've done it all. I've seen sleep soeciaoists, lost 40+ lbs., etc. I fall asleep easily but wake up several times in the middle of the night. About 3 years ago, I waa diagnosed with hypothyroidism. I take meds for it. Apparently, insomnia is a symptom of hypothyroidism. I'm due for an overnight sleep study. I feel your pain. You know when the world saw the extreme things Michael Jackson did to try to take care of his insomnia, I totally empathized. It can make you crazy at times. Hang in there. You are not alone.
I had my thyroid tested and it came back normal. I use a sound machine (beach waves or thunderstorm) to "turn off" my brain to get to sleep, but yes the waking up and not going back to sleep is hard. Sometimes I think my bad back (torn disc) just can be horizontal for more than 6 hours. I did happily get to sleep in til' 8am Sunday morning...RARE! (granted I woke up three times during the night!)0 -
Sometimes just plain old ibuprofen helps me get some better sleep. Maybe if you are having pain/discomfort that is causing you to wake up and not go back to sleep you could give it a try. When I take it for that, I take 800mg0
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I use Advil PM when I'm desperate....I have limited my afternoon coffee intake, and it has helped a little.0
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KANGOOJUMPS wrote: »WOW!!! I am 44 and the past 2 nights I have woke up at 2am!!!, So I head out and walk in the dark. I HATE being perimenopausal!!! But exercise does help me!, If I could get rid of the ANXIETY that I have never had in my whole life, I would be laughing!,, WHY NOW>>>>??? I WANT To BE 20 AGAIN!
The 2am wake ups suck. As does the anxiety.0 -
Oh yes, the perimenapausal sleep disorder....hahahaha. Tried a lot of different things, nothing really worked. At one point I took 2 50 mg sleeping tablets and still woke up after that I just learned to live with it. Finally after the past 4 years I can sleep through the night, don't know why...I just do and I'll take that. I did find a scent that helped me relax, Thieves oil....but everyone has their own scent that will relax them, you just need to find out what it is.0
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TenaciousTAZ wrote: »I'm 44, but when I hit 40 I stopped sleeping...the good REM sleep I need. I used to sleep through earthquakes, and now one sound and I'm awake. Usually it's really bad one week out of the month, which makes me suspect hormones. I do take a magnesiusm/potassium supplement before bed to aid in recovery, but I know sleep is important. I'm not wanting to take melatonin, but wondered what others are doing....I know my body will release cortisol which will not allow me to lose much weight. Other than naps, I don't know what else to do.
Just saw this - hope OP is still about to see...
At some point in my late 30's, I had to cut way back on caffeine sources during the day. I am now in my late 40's and if I have any sort of caffeine drink after 6pm, chances are I'm up half the night. That means tea, coffee, soda, etc. I admit, I often have a little scoop of Ben and Jerry's Ice cream (hazed and confused - contains chocolate) around 9pm, but that doesn't seem to impact me. Perhaps just less caffeine in chocolate than coffee/tea. I dunno. At any rate, I found as I hit the same age, I had to adjust how much I took in during the day.
In the last year, there have been several studies about late night screens messing up circadian rhythms. I am an avid reader and love my Kindle Fire. I don't watch much TV, but I definitely get computer time as well. Nights I read are definitely harder to fall asleep. The theory is that the light in the eyes tricks the body into believing it is day. From what I have read, the science is still unsettled, but some studies indicate this. So, it certainly can't hurt to experiment with an old fashioned novel or shutting the tv off late at night if you partake in those things.
Workouts at night - I've heard some folks say this helps them sleep. I'm a bit in the other direction. While I do workout in the evening, it does keep me pretty amped up afterwards. Nights I finish my workout later are nights I end up going to sleep later. This is one of those things that I think depends on the person, but the lesson is you can try to alter your exercise schedule to see if you notice an impact.
If you drink alcohol, don't. It causes sleep interruptions. Make sure your sleeping chamber is appropriate - I run a 20" box fan at night to drown out other sounds. I also have room darkening shades to make sure no outside light (moon, street light, neighbors spots, etc) doesn't stream in. Good pillow, matress, etc.
Pretty much all of this leads me to one conclusion - spend some time trying to correlate your worst sleeping nights with activities during the day/evening and see if you find patterns. If you think you find a pattern, experiment a bit. If you can't isolate the cause, you can always talk to your doctor. If you and your doc can't come to any sort of simple answers like behaivor changes, they may prescribe a sleep study.
For weight loss, worry less about coritsol and more about diet.
Hope the OP found some solution - sleeplessness sucks.0 -
I had severe sleep interruption insomnia when chemotherapy put me into hard-stop menopause at 44, and still have some more than 15 years later.
I tried most of the things others have mentioned (with varying results, some positive, none dramatic), but the thing that helped the most was hypnotherapy (actual credentialed psychologist, not just a hypnotist). She interviewed me, then I went back biweekly 4-5 times for custom hypnosis sessions that used imagery & techniques tailored to my personality/situation. Each session was recorded, and she gave me a copy to play at bedtime at home.
Went from waking every 1.5 hour or so, to getting a block of 3-5 hours solid sleep before starting the 1.5 hour re-wakes . . . may not sound like much, but under the circumstances it was a huge improvement. Costs money, but it's something to consider if you're at the end of your rope.
Also, learning/practicing some progressive relaxation & simple meditation techniques may be helpful in the "wake and can't get back to sleep" scenarios.
As with any advice, your mileage may vary.0 -
I've always just had a hard time winding down, but I use a sound machine with waves or rain which helps.0
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Menopause!!!!! OMG Im almost 50 and I just recently started getting restless and waking at 2am! Never occured to me it could be menopause.
I cut coffee after 3pm and eat lettuce don't know why it works but it does.0
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