It's 6 p.m. You're wiped from another broken night, the fridge is a question mark, and "what's for dinner" feels heavier than it should. So you grab something quick, something heavy, or a glass of wine — and the night fragments all over again. Tired, eat poorly, sleep worse, repeat.

What and when you eat is one of the gentlest levers you have over a perimenopausal night. NOURISH does the deciding for you: a done-for-you month of meals built around the foods most often recommended for steadier, more restful sleep — oily fish, wholegrains, legumes, leafy greens, soya, and a little something calming in the evening.

No calorie counting. Nothing off-limits. Just normal, comforting food, already planned.

Inside this 37-page PDF:

• A full 4-week plan — breakfast, lunch, dinner & a snack, mapped for you

• 16 recipes plus easy no-recipe assembly nights, leftovers built in

• 4 ready-made shopping lists, sorted by aisle — shop once

• A reusable planner, recipe cards & pantry tools to keep it going for good

Eat well. Rest easier. Start wherever you are tonight.

Educational wellbeing content, not medical or dietary advice. If sleep troubles persist, please speak with your doctor or a registered dietitian.