Magnesium glycinate is supposed to help with this (waking up in the middle of the night, whereas melatonin is better if you have a hard time falling asleep).

PP, what do you mean sleep hygiene is fake?

You do not need meds. cBT-I is non invasive behavioral and works most of the time. You can try it online or go to someone to help you and it’s only 4-8 sessions. Honestly it works. There’s a group in Cabin John who does it. Sleep hygiene is fake. Drugs are messing with your sleep system.

Op here..yes, mid 40s. I don’t even stress when I am awake, I’m just…awake. I will find an audiobook I won’t care about missing if I do fall asleep and I’ll look into the meds some of you have recommended. Thank you all so much

Yup the same issue is my peri menopause struggle.
HRT has helped a little.
Magnesium Glycinate helped a lot, until after 5 months of taking it nightly I began to feel seriously lethargic and flat all day.
So now I’m looking for a different nighttime cocktail that helps me sleep all night, yet not feel groggy the next day. Melatonin also makes me groggy.

Get a prescription for Sonata/Zapelon, it’s basically 4 hour Ambien and made for people who wake up in the middle of the night and can’t fall back asleep.
It’s a life saver for me.

50 mg of trazodone and one Costco "Sleep-Aid" pill. (Costco's version of Unisom)

I usually start w the melatonin. If I am still awake after an hour or more, I pop half of a Benadryl. That usually does the trick. Occasionally I will need to pop the 2nd half of the Benadryl but that is usually a result of being impatient after being awake.

There are still a night here or there that I am awake after the melatonin and a full Benadryl. That is when I move to the couch and the switch of my positioning seems to help.

I listen to audiobooks and set the timer for 15-30 minutes. My biggest problem was that my brain would start working at 3:00 in the morning, and focusing on the book turns it off.

same op same. I think about all my problems for two + hours wide awake. I'm thinking you must be in your 40's. This is a total thing.

Drinking...a lot a lotta drinking...

I’m the op of this thread from two months ago. I was sleeping well for a few weeks and now I’m in a bad cycle again! I have to talk to my GP.

In my experience, the best remedy for insomnia is to get more sleep.

OP sometimes just telling yourself calmly that it’s fine. When you wake up at 3 tell yourself laying here relaxing, focus on breath, is still giving my body a good rest. Also second trazodone.

Also try keeping a sleep journal. Spicy food, caffeine after 9 am, eating a late dinner, yoga, weight lifting all impact my sleep (obv some bad and some good)