🛑 Is the 3 AM Wake-Up Call Stealing Your Sanity

If you're reading this, you know the exhaustion. You're tired of the cycle: finally falling asleep, only to wake up drenched, heart racing, sheets damp, and your brain suddenly wide awake at 3:30 AM.

You feel foggy, irritable, and dread bedtime because it feels like a battle you always lose. You've tried the generic advice lower the thermostat, take a cool shower but it never lasts. You deserve better than to spend your best years functioning on broken, fragmented sleep.

The Truth: Your Current Routine is Making it Worse

Night sweats and insomnia aren't just "part of it." They are a direct hormonal response to triggers you can learn to control. You don't need expensive pills or confusing HRT regimens right now; you need a realistic system that resets your internal thermostat and calms your nervous system.

The Solution: A System Written By Someone Who's Been There

Night Sweat Survival is the simple, 7-day action plan that helps you understand your unique triggers and implement a step-by-step nighttime rescue protocol. It was pieced together not by a doctor, but by a real woman who crash-landed into hot flashes and found her way out.

What You Get Inside the 7-Day Plan

• This guide is lean, direct, and focused only on the strategies that actually work to cool you down and keep you asleep.
• The 60-Second Emergency Cooldown: My secret breathing technique to use the moment you wake up drenched. It calms your nervous system and gets you back to sleep fast (Page 9).
• Bedroom Reset Math: The exact temperature and simple bedding swaps you need to keep your core temperature stable all night, without buying expensive equipment (Page 8).
• 10-Day Symptom Tracker: The easy template I used to pinpoint the exact foods, drinks, and activities that trigger your unique night sweats (Page 5).
• Food Timing Secrets: Learn what to cut out 4 hours before bed and the simple meal formula I use most nights to keep blood sugar steady and stop evening heat spikes (Page 10).
• Go-To Doctor Script: Exactly what to ask your clinician about MHT/HRT and supplements so you get the most efficient appointment and personalized strategy (Page 12).
• Quick-Grab Checklists: Printable, easy-to-read lists of your Cooling Kit, Bedroom Basics, and Trigger Watch items you can keep by your bed (Page 17).

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