A structured pre-recorded programme for perimenopausal women who wake repeatedly and want a calmer, more practical way forward. Across 6 phases and 25 guided modules, you will learn to recognise your waking pattern, review possible contributing factors and create night-time conditions that support more settled sleep. You will also practise what to do when you wake, without turning the night into a test or chasing perfect sleep scores. The programme covers bedroom comfort, evening routines, daytime cues, clock-watching, stimulus control, morning-after strategies and maintaining progress as symptoms, stress and routines change. It also helps you prepare for a useful conversation with a GP or qualified clinician when symptoms, medicines or persistent disruption need proper assessment. Work through the lessons at your own pace, use the guided exercises to turn observations into practical decisions, and focus on changes that fit your life rather than relying on unproven menopause remedies. This is educational support, not a diagnosis or a substitute for personalised medical care.