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For women waking at 2am

The 7-Day Menopause Sleep Reset

A calm, night-by-night plan to quiet your mind, handle the 2–4am wake-ups and stay cooler until morning. One page a night. About fifteen minutes.

A$27One-off · instant download
Add to cart — A$27
8 printable filesRead on any device30-day guarantee
The 7-Day Menopause Sleep Reset book cover
Does this sound familiar?

It's 2:14am. Again.

You were exhausted when you went to bed. Now you're wide awake, too hot, and your mind is running through everything at once.

2–4amYou wake at the same time every nightAnd once you're awake, getting back to sleep feels impossible.
HotNight sweats and hot flushesThrowing the covers off, then on, then off again. Changing your top at 3am.
WiredTired all day, wide awake at nightYour mind races the moment your head hits the pillow, and you start dreading bedtime.
You're not imagining it

You're not broken. Your sleep has changed.

As oestrogen and progesterone rise and fall, your body's thermostat gets more sensitive and your sleep gets lighter, especially in the early hours. That's why so many women wake between 2 and 4am.

Then, after a run of bad nights, bedtime itself starts to feel stressful, and that worry keeps you awake too. The good news: there's a lot you can do about both.

The Sleep Reset turns what's known about menopause and sleep into small, practical steps, one night at a time.

How it works

One page a night. Fifteen minutes.

No overhaul, no long reading list. Each night adds one new focus to the same simple routine.

Principle 1

One change at a time

Change everything at once and you won't know what's helping. Each night has one clear focus.

Principle 2

Consistency beats perfection

A rough night doesn't undo anything. You simply pick up again tomorrow.

Principle 3

Gradual, real change

Many women notice first shifts within a few nights. Deeper changes build over the following weeks.

Your 7-night plan

Night by night, the moon fills

Here's exactly what you'll do each night.

Night 1Find your starting pointSpot your main sleep trigger, choose your anchor wake-up time, and put the 2am Card by your bed.
Night 2Reset your bedroomRemove the things in your room most likely to wake you, and set up a bedside cooling kit.
Night 3Clear your mindTurn the worries that keep you awake into small next steps, so they stay on the page.
Night 4Settle your bodyStart a proper wind-down hour that gives your body a runway into sleep.
Night 5Handle the 2am wakePractise exactly what to do when you wake, so night wakings are shorter and less stressful.
Night 6Support your daysThe daytime habits that make nights easier: light, caffeine, alcohol, movement and meals.
Night 7Review and lock it inSee what's changed, and choose the three habits you'll keep for the next three weeks.
Every eveningThe Mental UnloadFive minutes to get the worries out of your head and onto the page.
In bedThe 5-Minute ShutdownA slow breathing wind-down that tells your body it's safe to sleep.
If you wakeThe 2am ProtocolCalm, simple steps on a card by your bed. Nothing to think about.
Start tonight — A$27
What's inside

Eight files, ready tonight

Everything arrives in your inbox the moment you check out, and stays in your The Lunah Theory library.

1
A personal note from MichelleWhy this guide exists, and how to get the most from it.
2
Quick Start GuideShort on energy? Start tonight in 10 minutes.
3
The 7-Day Sleep Reset GuideThe full guide: what's happening, the five tools, and your 7-night plan.
4
Sleep Reset JournalNightly prompts, sleep logs and your week in review.
5
2am Wake Recovery CardThe steps to follow when you wake, on a card for your bedside.
6
Sleep Environment ChecklistA 20-minute bedroom reset for cooler, calmer nights.
7
Sleep Trigger ChecklistFind the one thing most likely to be waking you.
8
Tonight CardYour evening routine on one page, so there's nothing to remember.
PDF downloadsPhone, tablet or computerPrint at home on A4Yours to keep
Why it's different

Made for menopause, not just "bad sleep"

Built around menopauseGeneral sleep advice doesn't account for hot flushes, 2am wakings and a racing mind. This does.
Small enough to actually doOne page a night, written to be followed when you're tired, not just read.
Research-informed, plain EnglishBased on recognised approaches to better sleep, with references to Australian health resources.
Brings your partner inBecause sleep is easier when the person beside you understands what's going on.
Why I wrote this
"I know what it's like to lie awake at 2am wondering if this is just how life is now. This is the guide I wish someone had handed me."
Michelle Hetaraka · Co-founder, The Lunah Theory
Is it right for you?

Who it's for

This is for you if…

  • You're in perimenopause or menopause and your sleep has changed
  • You wake in the early hours and struggle to get back to sleep
  • Night sweats or a racing mind keep you up
  • You want a simple plan, not another list of things to worry about

It's not the right fit if…

  • You're looking for a quick fix or a cure
  • You'd rather not make any changes to your routine
  • You think you may have a sleep disorder such as sleep apnoea

The Sleep Reset is general information and self-help, not medical advice. If your symptoms are severe or ongoing, or you feel low or anxious most days, please see your GP.

30day
guarantee

Sleep on it for 30 days

Work through the seven nights. If the Sleep Reset isn't right for you, email us within 30 days of your purchase and we'll refund you. No forms, no fuss.

Going through it together?

Add In Her Corner for your partner

The Through It Together bundle gives you the Sleep Reset plus In Her Corner, the partner's guide to menopause. He'll understand what's happening, and know what to say and do.

A$51A$39
Add the bundle to cart
Questions

Before you start

How do I get the guide?

Straight after checkout you'll see your download buttons, and we email you the links too. Your files also stay in your The Lunah Theory library, so you can download them again any time.

How much time does it take?

About fifteen minutes in the evening, plus a few minutes to fill in your journal in the morning. There's a Quick Start Guide if you want to begin tonight.

I'm exhausted. Will I be able to keep up?

It was written for exactly that. Each night is one page, with one new focus. If you miss a night, just pick up the next one.

Do I need to print anything?

No, everything works on your phone. Many women like to print the 2am Card and the Tonight Card to keep by the bed.

Will it stop me waking up at night?

We can't promise that, and we'd be wary of anyone who does. The aim is to help you fall asleep more easily and get back to sleep faster when you wake. Many women notice a difference within the first week; for others it takes a few weeks of steady habits.

Is this medical advice?

No. It's general information and practical self-help steps. It doesn't replace advice from your GP, and it works alongside any treatment you're having.

What if it's not right for me?

Email us within 30 days and we'll refund you.

Tonight can be different

You don't have to lie there at 2am wondering

Seven nights. One page at a time. Start tonight.

Add to cart — A$27

Or get both guides for A$39 with the couples bundle

The 7-Day Sleep ResetA$27 · instant download
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