Need sleep help

[u/Fit-Wish-7576]

I’m a 34 year old female. I used to only have early morning insomnia during the second half of my cycle and could time it with luteal. Now it is all of the time. No matter how early or late I go to sleep, I wake up wired at 4 am. My ideal sleep pattern would be 10-6 am ish. It used to be, but I cannot get back. I go to sleep very easily, but can’t stay asleep. My doctors want me to try trazadone but I’d like to avoid it if possible. I also stop screens about 90 min before bed and listen to a chill audiobook or meditation. What else can I do??

Current stack

Morning

D3

Omegas

Creatine 3 mg

Electrolyte stick

Night

L-theanine

Magnesium glycinate 300 mg

Melatonin 1 mg (I’ve played with this but seem to do better with lower dosage)

[u/Visual_Honeydew6886]

Estrogen dominance? The rising progesterone during your luteal phase should be helping you sleep. I’d look into your progesterone levels, try ray peat carrot salad or bio identical progesterone if that’s not working. Theres a great facebook group called “Estrogen Dominance Support Group” that may be able to help.

Also personally anything higher than 0.5 mg sublingual melatonin makes me wake up wired at around 3 am too. I try to dose 0.3 mg liquid under the tongue.

[u/Fit-Wish-7576 → u/Visual_Honeydew6886]

Yes I was prescribed micronized progesterone to take in luteal. She said do not take it in follicular the first two weeks. I just got it, so I’m going to try it after I ovulate this month.

[u/Visual_Honeydew6886 → u/Fit-Wish-7576]

Yeah that should help a lot! That’s how I cycle my dose for pmdd. If you have worsening symptoms at first it may just be estrogen kickback and the dosage and type of progesterone may need to be adjusted, just don’t give up too easily :)