Exhausted all day, wide awake at 3am.

What your body is actually asking for at night, and why the usual fixes keep missing it. A calm, practical hour on perimenopause sleep, in plain language, with something you can use tonight.

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A bright, calm modern bedroom in warm light, the restful tone of the Exhausted at 3am sleep workshop

in one calm hour

What you'll learn

Three things that gently change how you understand your sleep

01

Why sleep hygiene keeps failing you

You've done the cool room, the no-screens, the magnesium, and you're still awake. That isn't a discipline problem. Sleep is a safety signal, a Nervous System state, and when your body doesn't feel safe enough to let go, no amount of hygiene will override it. We'll look at what your body is really responding to.

02

Why perimenopause thins the buffer

Progesterone, your calming brake, is often the first hormone to decline, so the same stress lands harder. Add shifting cortisol and a blood-sugar dip in the early hours, and you get the classic 3am wake-up. We'll map this loop so it finally makes sense, always as information to explore with your provider, never a diagnosis.

03

The Down-Shift practice

A short, body-based practice you can use tonight, orienting to the room around you and letting the exhale grow longer than the inhale. It's a small way of telling your Nervous System it's safe to soften, so rest has a way back in. We'll do it together in the room.

a quiet check

Who this is for

This one's for you if

•You're tired in a way that sleep doesn't seem to touch, dragging by day and oddly alert at night.
•You wake around 3am and can't get back down, even when nothing is wrong.
•You're somewhere in perimenopause and things that used to work simply don't anymore.
•You'd like to understand what your body is doing, gently, before reaching for one more fix.

from Yasaman

A note

I built this workshop because so many of the women I work with arrive exhausted and quietly convinced they're doing something wrong. They're not. Their bodies are carrying a great deal, and the sleep is one of the ways that load shows up.

My hope is that you leave understanding your own body a little more kindly, with one practice in hand and less blame in your chest. Symptoms are information, not failure.

Yasaman

Certified Integrative Women's Health Practitioner

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