Menopause-Friendly Evening Wind-Down Routine: Sleep Cooler, Rest Deeper

✨ Night sweats, hot flushes, and restless evenings don’t have to define your nights. ✨

The Menopause-Friendly Evening Wind-Down Routine is a practical, evidence-informed toolkit designed to help women in perimenopause and menopause create calm, cool, and restorative evenings. With a structured 3-hour framework, reflection tools, trackers, and customisable rituals, this guide supports you in winding down with confidence and clarity.

✅ What You’ll Get Inside

• 3-hour wind-down framework – step-by-step guidance from dinner to bedtime for a calmer, cooler night
• Sleep tracker – monitor sleep quality, routine habits, and night sweats to spot patterns and progress
• Trigger reflection worksheet – identify hidden lifestyle habits (food, stress, environment) that may be disrupting sleep
• Breathwork & relaxation prompts – including the 4-7-8 technique and progressive muscle relaxation to ease stress
• Sleep sanctuary checklist – cooling bedding, fabrics, and environment tweaks to create your ideal rest space
• Custom routine template & affirmations – design a ritual that feels supportive, personal, and consistent
• Follow-up sleep assessment – reflect on progress, celebrate improvements, and refine what works best

💡 Why It Works

• Targets common disruptors – from hot flushes to stress, each tool addresses the factors that keep you awake.
• Science-backed strategies – practical techniques rooted in sleep hygiene, mindfulness, and cooling methods.
• Encourages consistency – repeatable routines signal safety to your body and support deeper rest.
• Personalised & flexible – adapt the routine to your lifestyle, whether you have 20 minutes or 3 hours.

❤️ Perfect For You If…

• You’re tired of restless nights and want a calmer, more structured evening.
• You’re experiencing night sweats, hot flushes, or stress that disrupts sleep.
• You want simple, practical strategies that fit real life.
• You’d love a supportive guide to help you feel more rested and energised.

🔒 Your Investment in Restful Nights

Instead of tossing, turning, and sweating through the night, The Menopause-Friendly Evening Wind-Down Routine gives you the framework, tools, and rituals to wind down with ease. Sleep isn’t a luxury - it’s your foundation for energy, mood, and health.

Available in A4 and US Letter. Digital download.

👉 Download instantly and start your journey to calmer, cooler nights today!