Are You Wide Awake at 3 A.M., Drenched in Sweat, and Running on Empty?
You're not imagining it — and you're not alone. More than
60% of women experience significant sleep disruption during perimenopause and menopause. Night sweats, hormonal insomnia, early-morning waking, and racing thoughts aren't signs that something is permanently broken. They are predictable, physiological responses to real hormonal change — and they respond to the right evidence-based approach.
Sleep Through the Change is the most comprehensive, science-backed sleep guide written specifically for women navigating perimenopause and menopause. Written by Dr. Serena Vale, this book gives you the knowledge, tools, and step-by-step plan to reclaim deep, restorative sleep — without dangerous medications or empty promises.
Inside This Book You Will Discover:
- The exact hormonal mechanisms — progesterone decline, estrogen fluctuations, cortisol dysregulation — that are stealing your sleep, explained in clear, accessible language
- The science of night sweats and vasomotor symptoms: what triggers them, how they fragment your sleep, and proven cooling strategies that work
- A complete guide to CBT-I (Cognitive Behavioral Therapy for Insomnia) — the #1 doctor-recommended, non-pharmaceutical treatment for chronic insomnia, adapted specifically for menopausal women
- The Sleep Environment Protocol: bedroom temperature, light management, sound masking, bedding materials, and digital device strategies that transform your sleep space
- Evidence-based supplements for menopause sleep: magnesium glycinate, melatonin, glycine, ashwagandha, and more — with honest guidance on what works, what doesn't, and what's safe
- The 3 A.M. Anxiety Toolkit: breathwork, cognitive defusion, journaling, and nervous system techniques to stop mind-racing and return to sleep fast
- The complete 21-Night Sleep Repair Plan — a week-by-week, step-by-step framework you can start tonight
This Book Is for You If:
- You are in perimenopause, menopause, or postmenopause and your sleep has never been the same
- You wake up multiple times a night from hot flashes or night sweats
- You fall asleep easily but wake at 2, 3, or 4 a.m. with anxiety you can't switch off
- You are exhausted during the day but wired at night
- You want a non-hormonal, drug-free approach — or a guide that works alongside hormone therapy
- You are tired of being told "this is just part of aging" when you know it doesn't have to be
What Makes This Book Different?
Unlike generic sleep books,
Sleep Through the Change is built entirely around the
specific biology of hormonal insomnia in midlife women. Every strategy — from the 21-Night Plan to the supplement guidance to the CBT-I protocols — is grounded in peer-reviewed research and adapted for the unique neurological, hormonal, and psychological landscape of the menopausal transition. No filler. No fear-mongering. No miracle cures. Just clear science and a practical roadmap that works.
Your body is not broken. It is changing. And with the right knowledge, you can sleep well through that change.Includes a full Glossary of Terms, Specialist Finder Guide, complete References and Bibliography, and a Subject Index.
