Sleep Workbook

Better Sleep in Midlife

A practical midlife sleep workbook for tracking two weeks of sleep, identifying patterns and preparing useful questions.

$12USD

One-time purchase. Secure checkout by Paddle. A free Midlife Atlas account keeps your purchased downloads available later. 14-day refunds: see our Refund Policy and Terms of Sale.

Digital PDF · A4, print-friendly · 38 pages

What’s inside

Sleep baseline
Bedroom check
Bed-partner observations
14-day sleep diary
Wake-up reason codes
Pattern review
Change experiment
Clinician summary
A practical next step after each chapter
Illustrative examples and common questions
30-day action checklist

Who this is for

Anyone in perimenopause, menopause or the years after whose sleep has changed — waking in the night, lying awake, waking too early, night sweats, or feeling exhausted in the day — and who wants to understand the pattern before deciding what to change.

How to use it

Read Part One — about thirty minutes.
Day 0: fill in the baseline, the bedroom check and the page on what disturbs your sleep. If you share a bed, ask your partner to fill in theirs.
Days 1–14: fill in the diary each morning, and two quick boxes each evening. Estimate; do not watch the clock to get it exact.
Day 15: work through the pattern review, then choose at most two changes and try them for two weeks. If you are seeing a clinician, complete the sleep summary and bring the diary.

What it does not do

It does not diagnose sleep disorders.
It does not prescribe a sleep program.
It does not tell you to start, stop or change any medicine, including sleeping tablets or hormone therapy.

Some sleep problems — such as breathing that stops at night — need assessment. If anything in the guide’s “what should not wait” chapter applies to you, do not wait for the fourteen days.

Format

Digital PDF, to read on screen or print at home
A4 pages, print-friendly (on US Letter, choose “fit to page”)
38 pages

Educational guide and workbook. Not medical advice.

Midlife Atlas guides help you understand, organize and prepare. They do not diagnose, they do not recommend any treatment, and nothing in them should be used to start, stop or change a medicine. If a symptom worries you, speak to a clinician who knows your history.

It is written against published clinical guidance from the NHS, NICE and The Menopause Society, and each clinical statement names the body it comes from. It has not yet been reviewed by a named clinician.

Questions

Is this a sleep program?

No. It is a diary and a method for reading it. You record two weeks, look at what the fortnight shows, and then test at most two changes properly — rather than trying everything at once.

What if my partner’s sleep is affected too?

There is a page for a bed partner to fill in, and a page for two people to work through together about sharing a bed.

How do I receive it?

Once your payment is confirmed, the PDF is in your Midlife Atlas account under Purchased Guides & Workbooks, ready to download whenever you need it.

Do I need an account?

Yes. A free Midlife Atlas account keeps your purchased downloads available later, so you can come back for the file without relying on an email.

Can I print it or share it?

You can print it for your own use. The licence in the PDF says: For your personal use. You may print it for yourself. Please do not redistribute, resell or share the file.

Who handles the payment?

Paddle.com, our online reseller and Merchant of Record, processes the payment and sends your receipt. It is a one-time purchase, not a subscription.

Can I get a refund?

Yes. You can have a full refund on any paid guide or workbook within 14 days of buying it, without giving a reason: request it through Paddle at paddle.net, or email hello@midlifeatlas.com. A refunded guide is removed from your account. Our Refund Policy has the details.

Is this a physical book?

No. It is a digital PDF, designed to be read on screen or printed at home. The pages are A4; on US Letter paper, choose “fit to page” when you print.

Is this medical advice?

No. It is an educational guide and workbook. It does not diagnose, it does not recommend treatment, and it does not replace a clinician who knows your history.

Has it been reviewed by a clinician?

Not yet. It is written against published clinical guidance from the NHS, NICE and The Menopause Society, and each clinical statement names the body it comes from. It has not yet been reviewed by a named clinician. When a medical reviewer is appointed, the guide will carry their name, credentials and review date.