Solid Sleep Guide 2nd Edition

Everything in this guide is grounded in science-backed strategies. From how your circadian rhythm works to how hormones, light, food, and nervous system regulation all impact your sleep.

I’ve pulled together the most helpful, realistic tools from sleep specialists, hormone experts, and most importantly from what has worked for the hundreds of women I’ve worked with either 1:1 or in my group coaching programs.

There’s a full reference list at the back if you want to dive into the research. But this isn’t a textbook. It’s the stuff that actually works — simplified, explained, and made doable.

I’ve had nights where the kids finally went back to sleep and I just lay there, wide awake, wired and exhausted.

“Why can’t I just switch off?” I'd think.

“What is wrong with me?”

I tried everything, the magnesium, the calming podcasts, all the tips. Some nights I’d get three hours. Some nights none. And even when I did sleep, I’d wake up feeling just as tired.

It wasn’t until I understood how female sleep actually works and how things like light, food, stress and hormones mess with it, that things finally started to change.

This guide is everything i have learned that actually works. No more guessing. No more hoping tonight will be better. Just clear, simple tools that help your body feel safe enough to rest.

If you're ready for sleep that actually restores you, I’ll show you how.

Why you’re not sleeping—and what to do about it

How your female brain and body respond to sleep deprivation

Why light, food timing, caffeine and temperature matter more than you think

How to improve sleep at every life stage: peri/post menopause, early motherhood, shift work and everything in between

Reduce the dreaded 3am wake-ups

Use nutrition, light, caffeine, movement, and nervous system support to reset your circadian rhythm

Specific, simple routines for different life stages (mothers, shift workers, perimenopause)

Enter your bullet points here..

Is this guide only for people with full-blown insomnia?
No. Whether you’re dealing with chronic 3am wake-ups, light and restless sleep, or you’re just waking up feeling groggy, the guide gives you practical strategies to improve your sleep quality, regardless of the severity. It’s about optimising the sleep you can get.
I already use magnesium and have a ‘wind-down’ routine. Will this still help me?
Yes. The Solid Sleep Guide goes far beyond basic sleep hygiene. It helps you understand the hormonal, circadian, and nervous system factors that most sleep advice completely overlooks, like blood sugar crashes, meal timing, light exposure, and cortisol spikes.
I’m in perimenopause/postmenopause—will this apply to me?
Absolutely. Hormonal fluctuations during this stage can massively disrupt sleep. The guide includes targeted support for women navigating perimenopause, as well as guidance for regulating cortisol and supporting your nervous system when estrogen is declining.
Will this help if I’m a shift worker or have a chaotic routine?
Yes. There’s a full section dedicated to shift workers and irregular schedules. The guide gives you practical, research-backed ways to protect your circadian rhythm—even when your hours are unpredictable.

Do I need to follow a strict routine or overhaul my whole life?
Not at all. The goal isn’t perfection. It’s about small, manageable tweaks that make a big difference over time. This is designed for real women with real lives, not ideal scenarios. You’ll learn what has the biggest impact so you can focus on what works.
Is this a physical product or a download?
It’s a digital download you’ll get instant access to via email. You can read it on any device, or print it out if you prefer, and it’s yours for life.
Can I use this if I’ve already read a lot about sleep?
Yes, especially if you’ve read the tips, tried the supplements, and still aren’t getting results. This guide will help you connect the dots between hormone health, circadian rhythms, blood sugar, temperature, gut health, and nervous system regulation in a way most advice doesn’t.
Will I see results right away?
Sleep recovery is a gradual process. You’ll be guided to start with the most impactful shifts first, and layer on more when you’re ready. Many people feel improvements within days, but deeper, lasting changes come with consistent nervous system and circadian rhythm support.