Sleep like you used too

Remember when you could fall asleep and wake up rested?

Now you’re tired all evening, then wide awake the moment your head hits the pillow. Or you fall asleep fine, then wake at 3 a.m. with your mind racing through tomorrow’s to-do list. Or you sleep all night and still wake up feeling like you haven’t slept at all.

You’re not imagining it, and you’re not alone. Women are about 40% more likely than men to have insomnia. Hormone shifts across the monthly cycle, pregnancy, perimenopause and menopause, plus the mental load many women carry, all take a toll on sleep.

Sleep Like You Used To is a plain-language guide to retraining your sleep. It’s built on the principles of cognitive behavioral therapy for insomnia (CBT-I), the approach doctors recommend first for chronic insomnia, with practical strategies for the sleep problems women face most.

Inside, you’ll discover:

• How sleep really works, and why trying harder to sleep backfires
• Why women’s sleep is different, from the menstrual cycle to perimenopause, menopause and the mental load
• A self-check to find your sleep profile: the Can’t-Switch-Off Sleeper, the 3 A.M. Waker, the Early Riser or the Tired Sleeper
• How to work out your sleep efficiency, so you know where to focus
• Simple ways to reset your body clock with light and timing
• How to build your natural sleep drive, and why lying awake in bed makes things worse
• Tools to quiet a racing mind, including worry time and a wind-down routine
• A step-by-step plan for the 3 a.m. wake-up
• The truth about caffeine, alcohol, meal timing and sleep supplements, including melatonin
• How to handle night sweats and hot flashes, and the menopause treatment options worth asking about
• How to set up your bedroom for deeper sleep
• A 4-week sleep reset plan, including a gentle sleep-window method
• When to get help for sleep apnea, restless legs or ongoing insomnia, and what to ask your doctor

Four printable bonus tools:

• Two-week sleep diary with a sleep-window worksheet
• Wind-down routine builder
• 3 a.m. wake-up card
• Doctor visit prep sheet

This book is for you if you’re tired of lying awake, dreading bedtime or dragging through your days, and you want a proven, drug-free approach that fits real life.

You deserve to wake up rested. Let’s get you sleeping like you used to.

Part of the Body Reset Collection. For educational purposes only, not a substitute for medical advice. See your doctor if you have signs of sleep apnea or other medical concerns.