What are your tried and true methods of going back to sleep during the night?

[Guest]

Lately I'm waking at 2am and lying awake for hours.

I'm so tired!

Thanks

[Charlotte]

BBC Sounds radio programme and a hot water bottle.

[Phillippa]

Sometimes if I wake up & can't get back to sleep, I pull all the bed covers off of myself and lie with my eyes closed until I am uncomfortably chilly (not freezing) then pull them back over me and snuggle down.

It doesn't always work but I think there's something about going from cold to warm & comfortable which can help you drop back off to sleep.

Hope this helps as insomnia is horrible x

[Kerry]

I find if I picture a place locally and imagine myself walking/driving to the place, with every detail, like sitting up, walking round my bed, open/close the door, walking downstairs and by time I'm grabbing my keys or coat I'm generally drifting off.

[Yulia]

Avoid screens... The blue light they emit disrupts sleeping mode in the brain. Ideally an hour before bed time switch off the telly (or leave the room) and don't use phones, tablets, computers. Read a book, craft... If you have a digital clock in the bedroom, replace it...

That alone can make a significant difference. I also sometimes take melatonin, but that's a prescription thing so you'd need to speak to your doctor re that.

[Jo Skinner]

This was me, for a long time. Went to doctors as I started having panic attacks the next day as I was just so tired. Turns out it was the menopause kicking in! I've been on HRT since November and it very rarely happens now, only really happens when I need to change my patch.

[Tamara]

If you’ve been awake for long enough definitely get up and change rooms for a while, your brain starts to associate your bed as a place of being awake. Normally works for me.

Also, eating well and not too soon before bed can help with my sleep.

[Fiona]

Been experiencing the same in the last week. If I wake up and start thinking about something I will be awake for 2 h. It has forced me to finally book appt with GP, as it’s a classic perimenopause symptom and I have loads of others, so will ask for HRT.