A practical ebook for perimenopausal women who fall asleep fine, then wake at 2 A.M. or 3 A.M. overheated, restless, and frustrated by trial-and-error fixes. This guide gives you a simple nighttime plan to reduce hot flash wakeups without stacking supplements and hoping one ingredient carries the whole load. Inside, you will learn how to map the wakeup, cool the room before you cool the body, reset your evening routine, and use water strategically so each change has a clear purpose. Built around a no-stack approach for the first two weeks, it helps you see what is actually working instead of guessing. Includes a repeatable 7-minute bedtime audit, a Wakeup Map decision tool, and a step-by-step system designed for real bedrooms, real schedules, and real life. Estimated length: 14,000 words across 7 chapters.