The Holistic Digital Guide to Better Sleep During Menopause

Menopause is a profound physiological transition and for millions of women, the most disruptive symptom is sleep disturbance. Night sweats, hot flashes, anxiety spikes, restless thoughts, cortisol surges, and sudden awakenings can leave you exhausted, overwhelmed, and disconnected from your body’s natural rhythms.

This holistic guide helps you understand why menopause affects sleep and gives you practical, evidence-informed strategies to restore deep, restorative rest without medication, harsh interventions, or guesswork.

Written by Mar De Carlo, holistic sleep educator and founder of the International Parenting & Health Institute, this guide integrates 27+ years of expertise in sleep science, lifestyle medicine, nervous system regulation, and women’s wellness.

Inside, You Will Learn:

• Why hormones dramatically shift sleep cycles in perimenopause & menopause

• How estrogen, progesterone, and cortisol influence your circadian rhythm

• Holistic tools to reduce night waking, hot flashes & insomnia symptoms

• Breathwork, somatic techniques & nervous system practices for rapid sleep relief

• Nutritional guidance & pro-sleep foods that stabilize hormones naturally

• Lifestyle adjustments that improve energy, mood & nighttime recovery

• How to create a sleep sanctuary that supports midlife changes

• Supplements, herbs & integrative support options (and when to use them)

A Complete Mind-Body Approach

This guide goes beyond surface-level advice, offering a comprehensive view of how biology, mindset, emotions, and environment influence your rest during menopause. You’ll gain tools that not only help you sleep but also help you reconnect with your body and restore your overall well-being.

For Every Woman in Transition

Whether you are navigating perimenopause, menopause, or post-menopause, this book gives you the clarity, confidence, and holistic support you deserve.

If you’re ready to reclaim your nights and your vitality this guide will help you get there naturally.