7-Day Better-Sleep Reset
Sleep is often the first thing perimenopause disrupts. Seven small, evidence-based steps to steady it.
- Day 1Fix your wake-up time
Pick one wake-up time and keep it — even tomorrow, even on the weekend. A steady rise time anchors the whole cycle.
Menopause & sleep → - Day 2Cool the room
Set the bedroom cooler tonight and lay out light, throw-off-able bedding. Small temperature drops ease night sweats.
Night sweats → - Day 3Cut the late stimulants
Move your last caffeine earlier, and notice how alcohol close to bed fragments sleep even when it helps you nod off.
Triggers → - Day 4Build a 20-minute wind-down
Dim the lights and put screens away 20 minutes before bed. Give your body the same closing routine each night.
Sleep tips → - Day 5Get morning light
Get outside for a few minutes of daylight after waking — it helps set your body clock for the night ahead.
Menopause guides → - Day 6Move your body
Fit in some activity today, but not right before bed. Regular movement is one of the best sleep aids there is.
Exercise → - Day 7Review what worked
Look back over the week: which changes helped most? Keep those. If sleep is still poor, it's worth raising with a clinician.
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