Sleeping Through the Change: The Midlife Woman's Guide to Outsmarting Insomnia

Reclaim restorative sleep during perimenopause and menopause with hormone-informed protocols

Research published by Springer Nature reports that 47% of perimenopausal women and 60% of postmenopausal women experience sleep disorders, yet most sleep resources ignore hormonal influences entirely. Sleeping Through the Change delivers a hormone-informed, drug-free approach to midlife insomnia. Written by Kelly Murray, a Certified Adult Sleep Coach and Functional Diagnostic Nutrition Practitioner with over 15 years in women's health, this book targets the root causes conventional advice overlooks.

Murray's 3-phase protocol combines behavioral sleep coaching with functional lab testing and personalized nutrition strategies. Readers learn how hormonal shifts disrupt neurotransmitters, blood sugar regulation, inflammation, thermoregulation, and gut health, and how to reverse these effects naturally. The book also includes step-by-step protocols designed for busy midlife women to implement immediately.

Readers will find:

• Detailed explanations of how estrogen and progesterone changes alter sleep architecture during the menopause transition
• Nutrition strategies that address inflammation, blood sugar instability, and gut health to support deeper sleep
• Behavioral sleep coaching techniques adapted specifically for the hormonal fluctuations of perimenopause and menopause
• Functional health-based protocols that work with or without hormone replacement therapy for flexible implementation

Sleeping Through the Change is for women aged 35 to 55 navigating perimenopause or menopause who struggle with sleep disruption, fatigue, and cognitive fog. It is also a valuable resource for functional medicine practitioners, women's health coaches, and menopause specialists seeking evidence-based, hormone-informed sleep protocols for their clients.