Generic sleep advice was not written for midlife hormones.
Most sleep tips (a cool room, no screens, chamomile) assume a stable hormonal background. In the years before menopause, that background shifts.
Ovulation becomes less regular, and progesterone is made mainly after ovulation. Researchers following hundreds of women aged 43 to 53 in the SWAN study measured a gradual decline in luteal progesterone across the menopause transition, along with more cycles without ovulation.
Santoro et al., Journal of Clinical Endocrinology & Metabolism, 2008 (SWAN Daily Hormone Study).
Temperature swings, stress and habits that worked at 30 play their part too. That is why one tip rarely works on its own, and why the same advice helps one woman and does nothing for another.
The 3AM Reset starts by identifying which pattern fits you, then gives you one action per night for 14 nights. Read more on why it happens →