Sleep Better
in Menopause.
7-DAY SELF-PACED COURSE
Feel energised and rested
in Menopause.
A complete science-backed reset for women who are exhausted, waking at 3am, and have never had anyone properly explain why.
Seven days. One action per day. Real, lasting change.
DOES THIS SOUND FAMILIAR?
You are tired in a way that an early night does not fix.
You fall asleep but wake at 2am with a racing mind and a body that feels completely alert. You lie there for an hour (or two, or three) trying anything and everything then eventually drift off just before the alarm goes off. And then you do it all again the next night.
You have tried sleep apps, meditation, cutting out caffeine, going to bed earlier. Nothing has made a lasting difference and the worst part is that nobody has given you a proper explanation for why this is happening in spite of having doom scrolled the internet for hours reading conflicting information.
This is why I’ve started my course with an explanation of what is happening because I believe that when you understand the hormonal mechanism behind your broken sleep, everything else makes sense which means that the actions that follow actually work. You understand why you are taking that action and it motivates you.
This course is for you if...
THE COURSE
Seven days. One action each day.
Each day has the science explained simply, then one specific action to take. No overwhelm. Just progress.
The science section — read this first
Before Day 1, you get a complete explanation of why menopause changes your sleep: the five hormones involved (oestrogen, progesterone, cortisol, insulin and melatonin), how they interact, what the 3am wake-up actually is and why your old sleep tricks have stopped working. This section alone is worth the price of the course.
What you’ll learn with me
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Screens off by 9.30pm
The melatonin and blue light explanation — why your phone is suppressing your sleep hormone by up to 90 minutes every single night, and how to fix it tonight.
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Stop eating after 8pm
Insulin, blood sugar and the 3am wake-up — why a late snack or meal is directly causing your early morning cortisol spike and what to do instead.
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Your bedroom environment
Temperature, darkness and your nervous system — the optimal conditions for deep sleep and exactly how to create them tonight.
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Your wind-down ritual
How to switch off a stressed brain — a structured 45-minute evening routine that activates your parasympathetic nervous system and signals to your body that sleep is coming.
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Your worry window
The 10-minute technique that stops 3am spiralling before it starts — backed by Penn State research and the single most effective cognitive tool for night-time anxiety.
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Movement and sleep chemistry
How exercise directly changes your sleep — why what you do during the day determines how well you sleep at night, and the ideal weekly structure for menopausal women.
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Your complete sleep plan
Pulling all seven actions into one complete, permanent sleep toolkit — plus your timeline for results and what to expect in weeks 2, 3 and 4.
WHAT IS INCLUDED
Everything you need. Nothing you do not.
Complete course PDF
25+ pages of science-backed content written in plain, warm language. Yours to download and keep forever.
Daily action tables
Every day has a clear, timed action plan with tick boxes. One thing per day. No guessing what to do next.
7-day sleep tracker
A printable tracker to record your sleep patterns and spot your progress. Most women see measurable improvement by Day 4.
Weekly review template
Five guided questions to identify what is working and build on it week by week.
The 3am protocol
A specific, step-by-step guide for exactly what to do in the moment when you wake and cannot get back to sleep.
Direct access to Charlotte
WhatsApp Charlotte with questions at any time: 655 023 656. A real person. Always replies.
GET STARTED TODAY
One payment. Instant access.
No subscription. No hidden fees. The course is yours to keep and return to whenever you need it.
Frequently Asked Questions
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Most sleep advice is generic and does not account for the specific hormonal environment of menopause. This course starts with the science of what menopause actually does to your sleep chemistry — and every action that follows is built on that foundation. It is also written by someone who has been through it personally and coached hundreds of women through it professionally.
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Absolutely. HRT addresses hormonal decline but does not cover the lifestyle, behavioural and environmental factors that also significantly affect sleep quality. Many women on HRT still sleep poorly because of blue light, eating timing, cortisol, bedroom environment and stress — all of which this course addresses directly.
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Each day's content takes around 10 to 15 minutes to read. The daily action itself is typically between 5 and 30 minutes depending on the day. This is designed for real life — not an idealised schedule with three free hours a day.
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The course is a beautifully designed PDF that you download immediately after purchase. You can read it on any device or print it — many women prefer having it printed so they can write on the tracker and action tables.
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Most women notice an improvement in sleep onset — how quickly they fall asleep — within 2 to 3 days of starting Day 1. Deeper improvements in sleep continuity and the 3am waking pattern typically emerge by the end of Week 1 to Week 2. Full results consolidate over 3 to 4 weeks of consistent practice.
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I offer 1:1 coaching programmes, a 4-Week Menopause Reset Course, personal training in my boutique gym in Sitges and ongoing accountability coaching. WhatsApp me on 655 023 656 to find out what would suit you best.
