Have you considered if you have undiagnosed sleep apnea?

L-theanine (you can get it at Whole Foods)
Magnesium
don’t drink any liquids 90 min before bed
Sleep mask
Weighted blanket (but if you get night sweats just put it on your legs)

AND this sleep meditation by Chris Hemsworth - something about having Thor do a sleep talk down really helps me- sweet dreams!
https://youtu.be/0ybp2-je5EI?si=Ow4swbFx2U8AvTb1

Sounds like you need HRT if you're not already on it.

HRT improves everything. Estrogen, progesterone, vaginal estrogen. Testosterone once you get the others in place (also it can be harder to find a doc to prescribe).

People to listen to, follow, or read:

Dr Kelly Casperson - on instagram, also has a podcast called You Are Not Broken. Start with episodes 222 (Avrum Bluming of Estrogen Matters), 225 (Boomers Should Be Pissed), and 221 (Genitourinary Syndrome of Menopause)

Read Bluming and Tavris “Estrogen Matters”

Follow Dr Corinne Menn, breast cancer survivor who talks about managing menopause as a survivor

Follow Dr Mary Claire Haver, who is an amazing source for all things menopause (she also sells supplements, ignore if that bothers you).

Anonymous wrote:Trazadone, 100 grams every night and you'll be able to sleep through the night again.

Please don’t start this med at 100 mg. I have taken this for years along w magnesium. I take between 25-50 mg max. If I took 100 mg I would sleep through the next day.

Anonymous wrote:Op here. Wanted to clarify. I am on decaf for a few months now. I drink a small amount ( less than 6 oz) just twice, the last one being around 3:30. No other caffeine

I can’t even drink decaf coffee ever. I can have black tea but not after 2 pm if I expect to sleep and sleep through the night.

Uh. You shouldn't be drinking caffeine at all, and certainly not after 11am.

Same, OP. I’ve taken to watching something boring on my phone and falling asleep with it on. I need something to distract my facing, anxious brain, but I know this is not a good way to handle it!

Anonymous wrote:Another vote for edibles. Coupled with 10 mg of melatonin. Now I only wake up once instead of 4 times.

That is an incredibly high dose of melatonin.

Anonymous wrote:NP here, speaking to those 50+ and I haven't read the whole thread. For those NOT taking something medicinal to help, does anyone sleep through the night?

I would guess no

I’m 51 and can sleep through the night no problem. I would sleep 12-15 hours per night if it were up to me. I rarely drink aloohol, never use weed, and drink several cups of coffee a day. I’m just sleepy by nature.
My spouse only sleeps a few hours a night despite melatonin, no caffeine, regular exercise, and Tylenol PM.

I'm 53, had similar issues. It's been trial and error. I'm doing better. Mostly cut out caffeine, fan, ear plugs, Valerian, ashwaganda and magnesium. An occasional 5mg of Ambien when I'm desperate.

MagCalm. Read a real paper book.

Trazadone, 100 grams every night and you'll be able to sleep through the night again.

Anonymous wrote:

Anonymous wrote:Another vote for edibles. Coupled with 10 mg of melatonin. Now I only wake up once instead of 4 times.

Can someone mention what kind of edibles. Even ones that are cbd/cbn only make me high.

Go to a store and ask what products they have that’s geared towards sleep.

Are you sharing the bed?