Sleep Better in Menopause
Feel energised and rested again with a science backed reset for menopause sleep problems.
For women who are exhausted, waking at 3am and have never had anyone properly explain why. This course shows you what's happening to your sleep in menopause and gives you one simple action each day to help you fall asleep and stay asleep.
Seven days. One action per day. Real, lasting change.
START SLEEPING BETTER · £35
You're tired in a way that an early night doesn't fix.
You fall asleep without too much trouble, then wake at 2 or 3am with your mind racing and lie there for what feels like hours. By the next afternoon you're running on empty, reaching for coffee and sugar just to get through the day.
You've probably tried the sleep apps, the meditation, cutting caffeine and going to bed earlier, and searched online only to find advice that contradicts itself. Nobody has explained that your hormones have changed the rules of sleep, which is exactly where this course begins.
Once you understand why it's happening, every action makes sense and feels worth doing.
You're ready to wake up feeling rested again.
- You're in perimenopause or menopause and your sleep has changed.
- You wake in the night, especially around 3am, and struggle to get back to sleep.
- You feel exhausted during the day, however early you go to bed.
- You're on HRT, or not, and your sleep still isn't what it used to be.
- You'd love a simple, self guided plan you can follow at home and start whenever suits you.
Seven days. One action each day.
Each day explains the science simply, then gives you one specific action you can put into practice that very night.
Understand what's happening to your sleep
Before you start, you'll learn how five hormones, oestrogen, progesterone, cortisol, insulin and melatonin, work together to control your sleep, what's really behind that 3am wake up, and why the sleep habits that used to work have stopped working.
Screens off by 9.30pm
How the light from your phone switches off melatonin, with a simple fix to use that same night.
Stop eating after 8pm
How late eating affects your blood sugar and triggers early morning cortisol, with easy alternatives.
Your bedroom
How temperature, darkness and calm help your nervous system settle into deep sleep.
Your wind down ritual
A structured 45 minute evening routine that tells your body it's safe to switch off.
Your worry window
A research backed 10 minute technique to quieten the racing thoughts that keep you awake.
Movement and sleep
How exercise during the day improves your sleep, and the best weekly structure for women in menopause.
Your complete sleep plan
All seven actions brought together into your toolkit, with what to expect over weeks two to four.
Everything you need, and nothing you don't.
The complete course booklet
A PDF of more than 25 pages written in plain English, which is yours to keep and come back to.
Daily action tables
Timed daily plans with tick boxes, so you know exactly what to do and when.
A 7 day sleep tracker
A printable tracker to see your progress, with many women noticing a difference by day four.
Weekly review template
Five guided questions to help you reflect on what's working and what to focus on next.
The 3am protocol
A step by step guide for those nights when you wake up and can't get back to sleep.
Direct access to me
WhatsApp support for your questions, and you'll always get a personal reply.
I know how draining broken nights can be.
I'm Charlotte, a personal trainer, nutritionist and menopause coach with more than ten years of experience helping women over 40 sleep better, feel stronger and enjoy life again.
I made my own changes early, at 39, and good sleep has been one of the foundations of feeling so well ever since. This course brings together everything I've learnt from the latest research and from the women I coach into seven simple steps that fit around real life.
One payment. Instant access.
No subscription and no hidden fees, and your course is yours to keep forever.
- The complete course booklet
- Seven daily sleep actions
- Daily action tables with tick boxes
- A printable 7 day sleep tracker
- The 3am protocol
- WhatsApp access to me for your questions
Secure checkout. Your course is sent to you straight away after payment, so you can start tonight.
Frequently asked questions
How is this different from free sleep advice?
Most sleep advice isn't written for menopause. This course starts with the hormonal science behind your sleep problems, and it's written by someone who works with women going through menopause every day.
I'm already on HRT. Is this still relevant?
Yes. HRT can be a brilliant support, though it won't change your evening screen time, when you eat, your cortisol levels, your bedroom or your stress. Those are the things this course helps you with.
How much time does it take each day?
Around 10 to 15 minutes to read, plus between 5 and 30 minutes for the day's action, most of which simply becomes part of your evening.
What format is the course?
It's a downloadable PDF that arrives straight after payment. Many women like to print it so they can use the tracker and action tables each day.
When will I notice a difference?
Many women find it easier to fall asleep within two to three days, wake less in the night within one to two weeks, and feel the full benefits over three to four weeks.
What if I'd like more personalised support?
I offer 1:1 menopause coaching, personalised plans and personal training in Sitges and online. Send me a message on WhatsApp on 655 023 656 and we can chat about what would suit you best.
Menopause is not the end, it's the beginning.
