Stop treating perimenopausal sleep like a bedtime discipline problem. This ebook shows you how to sleep better by changing the evening conditions that actually drive wake-ups: room temperature, drink timing, and caffeine cutoff. Built for women who fall asleep fine but wake hot, wired, or wide awake at 2 a.m., it gives you a simple, no-fluff reset you can start tonight.

Inside, you will learn a 3-question evening filter to identify what is most likely disrupting your sleep, a traffic-light caffeine timing method to reduce late-day stimulation, and a bedroom temperature audit that helps you spot the hidden triggers behind night sweats and restless sleep. You also get a 2-week reset sequence that starts with the highest-leverage change first, so you are not guessing or stacking more routines on top of exhaustion.

At about 16,000 words, this practical guide is designed to be read fast and used immediately. It is ideal for perimenopausal women who have already tried generic sleep tips and want a smarter, more targeted way to get quieter nights and more rested mornings.

Features:

3-question evening filter

Traffic-light caffeine windows

Bedroom temperature audit

2-week reset sequence

No-more-bedtime-rituals approach

Perimenopause-specific mindset chapter