Perimenopause Sleep Reset: A Pattern-Based Guide to Better Sleep in Midlife

Tired of waking at 3am and being told it’s just stress?

If your sleep changed in your 30s or 40s, there may be a real reason. Perimenopause can shift the hormones that help you wind down, stay cool and keep a steady body clock. This guide explains what is going on, in plain language, and helps you work out which kind of sleep disruption is yours.

What’s inside (28 pages)

• Why perimenopause can disrupt sleep, and how to spot your pattern (trouble falling asleep, waking in the night, waking too early, or a mix)

• An evening wind-down routine matched to your pattern

• Step-by-step instructions for two CBT-I techniques, the therapy doctors often recommend first for ongoing insomnia

• Movement and breathwork, including what research says about exercise timing

• Food, alcohol and caffeine, and how they can affect sleep

• A plain-language overview of common and lesser-known supplements, with the evidence and its limits

• A 5-week plan with a tick-box tracking checklist

• A references section so you can read the studies yourself

Instant PDF download. Read it on your phone, tablet or computer, or print it.

This guide is educational and is not medical advice. It does not diagnose or treat any condition. Talk to a health professional before starting a supplement or changing a medication.

30-day money-back guarantee. If the guide isn’t right for you, email midlifesleeplab@gmail.com within 30 days of purchase and you’ll get a refund.