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Early Morning Waking

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 Posted 8/20/2013 12:26:15 PM
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What causes early waking? Declining estrogen? It started in my mid 40s. Today at 56, on a good night I wake up after 4 hours of sleep. On a crappy night, I wake up after 2 hours. It seems like I complete one or two sleep cycles, then start waking after every cycle.

I take L-tryptophan, Jujube and Progesterone before bed, so it's easy to fall asleep. What are the best recommendations to stay asleep and/or get back to sleep once you wake? Right now I just drink a little milk to keep my hypoglycemia from being a problem. I'm already on HRT, but my estrogen and progesterone may be a too low.

Thanks,
Elaine
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 Posted 8/21/2013 7:24:39 AM
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Mattress sagging or causing pressure points (i.e. old, worn-out, uncomfortable. 10 years+ get a new one)
Bad pillow causing head and neck pressure and/or strain 
Room too hot or too cold
Lack of fresh air in bedroom
Electromagnetic fields (EMF's)
Stimulates too close to bed (coffee, tea, supplements, etc)
Exercise too close to bedtime
Eating food or drinking fluids too close to bedtime
Excess mental stress or worry
Sleep apnea 
Brain tumor 

... Others not on list

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 Posted 8/21/2013 7:43:15 AM
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Are you depressed?

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 Posted 8/21/2013 1:36:30 PM
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You could try inositol and melatonin.  If you're just getting a "surface" sleep, not a "deep" sleep, you could ask your doctor for a prescription for Doxepin.


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 Posted 8/22/2013 8:34:33 AM
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Tom: Great list of basics. I use CPAP for apnea. Pretty sure no brain tumor. The rest are part of my lifestyle, including stress management. Problem occurs even when I'm not stressed.

DDye: Lifelong history of depression and sleep difficulty, but mood is better than ever now. Early morning waking seems to be a women's aging pattern, which is why I suspect hormones.

Transpower: I already take inositol, but could take more just before bed or when I wake. Melatonin just before bed? Or a small dose of liquid melatonin when I wake?

Transpower: Great idea about Doxepin. I took Xyrem and Doxepin in the past for fibromyalgia and they're great for sleep quality, too.

Any other sleep quality boosters?

Thanks, everyone!
Elaine


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 Posted 8/22/2013 8:42:45 AM
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Melatonin often helps but it has a short half life, so if one wakes up during the night after using it, it can be taken again, unless you have to get up in less than four hours (otherwise it will be hard to get up).

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 Posted 8/22/2013 12:56:03 PM
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Zork, 

With that additional information, you could ask your doctor for a prescription for Cyclobenzaprine, brand name Flexeril. It's typically prescribed as a muscle relaxant; which can help you relax and sleep. Although pharmacologically it's not classified as an antidepressant,  its chemical structure is similar to some antidepressants. It may also help with your depression/sleep symptoms. 10 mg are usually prescribed for sleep problems. Check with your doctor.

-Tom

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Anything worth doing is worth doing well.
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 Posted 8/22/2013 5:51:48 PM
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DDye: I might try LEF's new liquid melatonin or time-released melatonin. Since I'm replacing a lot of hormones, maybe it's time for melatonin, too.

Tom: I like methocarbamol slightly better than Flexeril, though I should look up the half lives. Could be important for staying asleep. I try to take prescription meds only occasionally. I think I need something I can take every night.

Thanks!
Elaine
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 Posted 8/22/2013 6:20:32 PM
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Elaine,

Your symptoms sound very similar to mine, including the milk at bedtime. I found that I was deficient in magnesium and have been supplementing with a powered form of magnesium citrate that I dissolve in hot water.
It seems that many postmenopausal women, being concerned with getting enough calcium, are taking in too much calcium that is not balanced with magnesium.


My waking in the middle of the night with stressful thinking, which had plagued me for years, has vanished.

Gin


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 Posted 8/28/2013 8:17:22 AM
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Hi! I am new to this forum. I had bilateral knee replacement on June 4th. Ever since I can not sleep! I get up at about 2 AM every morning... this has been going on now for almost 3 months. I am off all pain meds, I am feeling really quite well with my two bionic knees! I just wonder what it is about major surgery that messes up sleep patterns. I have tried everything natural... melatoin, herbs, etc.... I will not take pharacutical drugs for sleep.  I just wondered if it is something that will get better in time. I am so tired of NOT SLEEPING deeply or well.... Thanks for any input!
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