I want to write this down while I still remember it because I usually only notice the bad days. This week I did three evening walks. Not long ones, maybe fifteen minutes each, just round the block after dinner before I sat back down in front of the television. I wasn't expecting anything from it. I'd read something here a while back, someone mentioned it helped with the post-dinner slump, and I thought fine, it's free, I'll try it. And the evenings were just... calmer. I don't want to make big claims because I've been here before where I think I've cracked something and then Thursday happens and it all falls apart. But I slept a bit better on two of the nights and I didn't have that wired-tired thing where I'm exhausted but my brain won't stop. I'm writing it down here so I can look back at it when I inevitably forget. The other thing I did was actually cook a proper dinner on Sunday and portion some of it out for two other nights. Nothing fancy, just a traybake with chicken and whatever vegetables needed using up. It meant on Tuesday when I got in late from visiting my mum I didn't just stand in the kitchen eating crackers over the sink, which is what normally happens. I'm 58 and I've spent a lot of years either dieting properly or not at all and I'm so tired of both of those things. I'm not trying to lose weight this time, I'm just trying to feel less like I'm running on empty by Wednesday. These two small things didn't fix anything but they made the week slightly more manageable and that feels worth noting. That's all really. Just wanted to say it somewhere x
Sleep
What women tried to improve sleep during hormonal changes — and what they noticed.
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Approaches
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Questions and updates connected to this topic, beside the structured experience archive.
I've been trying to write down what's been happening before my next appointment and I keep getting a bit lost in it. Like, do I lead with the flushes, or the sleep, or the palpitations that started a few months ago and that I keep meaning to mention and then forget. I had a patch a while back and then things got complicated when I moved practices and somehow I ended up just not being on anything. I don't fully understand what happened there if I'm honest. I'm not even sure what question to ask first. I think I just want someone to look at the whole picture rather than the one symptom I manage to remember to say out loud. Anyway. Writing it down seems to help a bit. x
Hi all. 58, post-menopause, finally feeling cautiously better after a rough few years. Here to listen more than talk but glad to be here x
This page contains self-reported experiences — not clinical trial data. Every woman's hormonal health journey is different. Use it as context for healthcare conversations.
What women are saying about sleep
took progesterone capsule for first time, I planned for when I knew the following day I was not doing any driving, as the potential side effects are drowsiness, I took the tablet at 10pm and 'waited' to feel drowsy I was hoping it would help me sleep as I have lots of trouble sleeping now, however, I cant say it made much difference so not much of a side effect as I was actually hoping. This is listed on the packet as a common side effect
— HonestOtter57, 50-54
Combined HRT · Sleep
Sleep disruption is one of the most commonly reported symptoms during hormonal transitions. Night sweats, difficulty falling asleep, early waking, and restless sleep affect women across perimenopause, menopause, and other hormonal conditions. On Narrated, women share what they tried and what happened.
Women logging sleep-related experiences on Narrated describe patterns including fragmented sleep, waking at 3-4am, difficulty returning to sleep after night sweats, and daytime fatigue that compounds over weeks. Many note that sleep disruption was the symptom that most affected their quality of life.
Approaches logged include magnesium (glycinate, threonate, and citrate forms), melatonin, valerian root, ashwagandha, progesterone (both as part of HRT and standalone), and lifestyle changes such as sleep hygiene protocols, temperature regulation, evening exercise timing, and caffeine restriction.
Each log includes the specific protocol, self-reported outcome scores at 4, 8, and 12 weeks, side effects, and whether the woman would continue. This is community-reported data — not clinical evidence. Discuss persistent sleep issues with a qualified healthcare provider.
What Women Tried
Types of approaches logged for sleep. Many logs include multiple approaches.
Established approaches for sleep
Clinical guidelines reference several approaches for this goal:
- 1.Sleep hygiene — consistent schedule, dark room, limiting screens before bed
- 2.Cognitive behavioural support for insomnia (CBT-I)
- 3.HRT where sleep disturbance is linked to menopausal symptoms
Below are community-reported experiences with approaches for this same goal.
NHS — InsomniaMost Reported Approaches
Ordered by number of community reports. Frequency does not imply clinical outcome.
| Approach | Reports |
|---|---|
| appointment notes | 14 |
| cycle tracking | 11 |
| evening walks | 8 |
| cutting alcohol | 8 |
| strength training | 7 |
| progesterone | 7 |
| magnesium glycinate | 7 |
| breathing practice | 6 |
| estradiol patch | 6 |
| cooling routine | 5 |
Ranked by number of community reports. Visit each approach page for detailed outcome data.
Community Experiences(1)
Show reports containing
took progesterone capsule for first time, I planned for when I knew the following day I was not doing any driving, as the potential side effects are drowsiness, I took the tablet at 10pm and 'waited' to feel drowsy I was hoping it would help me sleep as I have lots of trouble sleeping now, however, I cant say it made much difference so not much of a side effect as I was actually hoping. This is listed on the packet as a common side effect
Outcome
2/10 at 4 wk
Continue
Maybe
Timeline
1 weeks · 1 side effect
Related Health Goals
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Perimenopause
What women tried during perimenopause — and what they reported happening.
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Experiences from women navigating menopause — approaches, outcomes, and real stories.
Hot Flashes & Night Sweats
What real women tried for hot flashes (hot flushes) and night sweats — and how it went.
Mood, Anxiety & Hormones
How women addressed anxiety, mood changes, and emotional shifts tied to hormonal transitions.
Brain Fog
Approaches women tried for brain fog and cognitive changes during hormonal shifts.
Your Experience Matters
Every experience you share helps another woman feel less alone — and more informed.
Log My ExperienceData last updated: May 22, 2026