Sleep library
Midlife sleep, explained.
Short, sourced answers to the questions women ask most about sleep in their 40s and 50s. Every article lists its sources.
3 AM waking
Why do I wake up at 3 AM in my 40s?
Why early-morning waking becomes common in perimenopause, what the research says, and what helps — explained in plain English.
Waking up at 3 AM: the spiritual meaning, and what your body is doing
Why so many traditions give 3 AM a meaning, what sleep science says happens at that hour, and how to get back to sleep. A calm, sourced guide.
Waking up in the middle of the night: causes and what helps
The common reasons adults wake in the night, from a racing heart to hot flashes, and simple steps that help you get back to sleep. Sourced and practical.
Perimenopause sleep
Perimenopause insomnia: why sleep changes and what actually helps
Why sleep gets harder in perimenopause, how common it is, and the treatments with the best evidence, from CBT-I to hormone therapy. Plain English, sourced.
Perimenopause fatigue: why you're so tired and what helps
Why extreme tiredness is common in perimenopause, the role of broken sleep, other causes worth checking, and practical steps that help. Sourced guide.
Signs of perimenopause, including the sleep changes nobody mentions
The common signs of perimenopause, when it starts, how long it lasts, and the sleep changes that often come first. A clear, sourced checklist.
Progesterone and sleep: what the research says
How progesterone affects sleep, why falling levels in perimenopause matter, what studies of micronized progesterone found, and questions to ask your doctor.
Night sweats & hot flashes
Night sweats and sleep in perimenopause: what helps
Practical bedroom changes for night sweats, the treatments with the strongest evidence, and when to see a doctor.
How to stop night sweats: what works in midlife
Practical ways to reduce night sweats tonight, the common causes to rule out, and the treatments a doctor can offer. A sourced guide for women 40+.
Sheets for night sweats: how to choose fabric, weave and layers
What to look for in sheets, bedding and nightwear if you wake hot: fabrics, weaves, layering and the extras that help. An honest buyer's guide.
Supplements
Magnesium for sleep: which form, how much, and when
Magnesium glycinate vs citrate vs oxide for sleep, sensible doses, the upper limit for supplements and who should check first.
Magnesium glycinate vs citrate: which one for sleep?
The difference between magnesium glycinate and citrate, which is gentler on the gut, what the evidence says for sleep and safe upper limits.
Magnesium glycinate for perimenopause and menopause: what to know
What magnesium glycinate can and can't do for midlife sleep, how much is safe, side effects, and how to test it properly. Evidence-based guide for women 40+.
How much melatonin is too much? What labels don't tell you
Why melatonin doses on labels can be wrong, what the research shows about its effect, side effects and safety, and when melatonin is the wrong tool.
Better sleep methods
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