No. 01 - Fourteen morningsFor women in perimenopause who wake at 3amFree waitlist open
The 3am Plan

Your 3am wake-ups have a pattern. Learn yours, then work on it one night at a time, for 14 days.

Fig. 1 - the hour after the hard one.

A simple, structured sleep-habit plan made for perimenopause. One short email a day, one quick check-in, and small changes you can actually keep.

Free to join. The full 14 days will be EUR 29, one-off. Educational habit plan, not medical advice.

I. The problem, in your words

You know this one.

You fall asleep fine. Then your eyes open, you check the clock, and it's 3:07 again. Your mind starts running: work, the kids, your parents, that email you forgot.

Sometimes you're too warm. Sometimes you just feel wide awake for no reason. By the time you drift off, the alarm is 40 minutes away.

And then you do it all again the next night.

You've read the tips. "No screens. Cut caffeine. Try lavender." Some of it helps a little, but nobody gives you a plan, in order, for your stage of life. The structured programs you find cost hundreds, or feel like they were written for someone else.

You are not imagining it. In a large US community study of women aged 40 to 55 (SWAN), about 38% reported trouble sleeping, rising to about 45% in late perimenopause. Source: Kravitz et al., Menopause, 2003.

Two weeks, one small step a day.

Each day takes about 5 minutes to read and one small thing to try.

Week 1Understand your nights and set your anchors
  1. 1
    Your starting point
    A 5-minute intake and a simple sleep log.
  2. 2
    Why 3am?
    How sleep often changes in midlife, in plain English.
  3. 3
    Your anchor
    A steady wake-up time, even after a rough night.
  4. 4
    Caffeine and alcohol
    A gentle timing check, not a ban.
  5. 5
    A wind-down hour
    One you'll actually keep.
  6. 6
    Cool and comfortable
    Bedroom, layers and bedding for warm nights.
  7. 7
    Look back
    What changed, what didn't, what to keep.
Week 2Your 3am toolkit and your own plan
  1. 8
    When you wake at 3am
    A calm, no-clock-watching routine.
  2. 9
    The busy mind
    A 10-minute "worry list" earlier in the evening.
  3. 10
    Daylight and movement
    Why mornings matter for nights.
  4. 11
    Evening food and drinks
    What to try moving earlier.
  5. 12
    Tired afternoons
    Naps, slumps and how to handle them.
  6. 13
    Your keep-going plan
    Built from what worked for you.
  7. 14
    Your look-back
    Next steps, and when it's worth talking to your doctor.
Day 1, up close

Your starting point: a simple sleep log

On Day 1 you fill in a 5-minute intake: bedtime, wake time, warm nights yes or no, and when you have caffeine and alcohol. Then you start a simple log like this one, so you can see your own pattern.

Example sleep log An example of the simple log started on Day 1. Three nights, Monday to Wednesday: asleep from about 22:30, awake at 3:07 each night, back asleep before the alarm at 6:30. Thursday is still blank. Your sleep logExample 22 23 00 01 02 3:07 04 05 06 07 Mon Tue Wed Thu asleep awake
Example sleep log An example of the simple log started on Day 1. Three nights, Monday to Wednesday: asleep from about 22:30, awake at 3:07 each night, back asleep before the alarm at 6:30. Thursday is still blank. Your sleep logExample 22 00 02 04 06 3:07Mon Tue Wed Thu asleep awake
Example only. Your log is yours, kept by you, one line a night.

Simple, private, built around your real nights.

No apps to download. Everything happens in your inbox.

  1. 01Tell us about your nights.

    A short intake when your plan starts.

  2. 02One email each morning.

    Today's step, why it can help, and one small thing to try.

  3. 03Two quick answers.

    Roughly when did you sleep and wake? Did you try today's step? Just hit reply.

  4. 04A short reply back.

    A personal note based on your check-in, with one idea for tonight.

  5. 05Your own plan.

    By day 14 you have a routine you made, in your words, to keep going.

Prefer text messages? Tell us when you sign up. Email comes first; we'll let you know when text check-ins are ready where you live.

One price. No subscription.

EUR 29one-off,
for the full 14 days

  • 14 daily emails, one small step each
  • Daily 2-question check-in with a personal reply
  • Your own keep-going plan at the end
  • No app, no subscription, no upsell during the 14 days
Not sure yet? Start free

Join the free waitlist.

We'll tell you when the next round opens. No spam, unsubscribe anytime.

Joining is free. You won't be charged anything.

Questions, answered plainly.

Is this medical treatment?

No. The 3am Plan is an educational sleep-habit program. It does not diagnose or treat insomnia, menopause symptoms or any other condition, and it doesn't replace your doctor. It works alongside whatever care you already have.

Will it stop me waking at 3am?

We can't promise that, and we'd be wary of anyone who does. Everyone's nights are different. What we offer is a clear, step-by-step way to try the habits that help many people sleep better, and to see what works for you.

I'm on HRT or other medication. Can I still join?

Yes. The plan is about daily habits, not medicines, and we never advise on HRT, supplements or prescriptions. If you are thinking about changing a medication or hormone therapy, talk to your doctor.

Who is replying to my check-ins?

Your check-ins are answered by The 3am Plan team using AI tools. You get a short, personal reply based on what you told us. No doctor, no therapist, and we'll never pretend to be one.

What do you do with my answers?

We use them only to run your plan. We don't sell or share your data, and you can ask us to delete it at any time. Some answers (like warm nights) are health-related, so we only ask with your clear consent.

When does it start?

The waitlist hears first when the first round opens. Questions any time: team@devjet-georgia.com.

A note on care

The 3am Plan is for general education about sleep habits. It is not medical advice and is not a substitute for care from a doctor or other qualified health professional. It does not diagnose, treat, cure or prevent any condition, including insomnia or menopause symptoms.

Please talk to your doctor if: you have trouble sleeping on most nights for more than a few weeks; you snore loudly, gasp or stop breathing in your sleep; you feel very sleepy during the day or drowsy when driving; you have night sweats together with fever, weight loss you can't explain, or feeling unwell; you have unusual bleeding; you feel low, anxious or hopeless most days; or you are thinking about starting, stopping or changing any medication, supplement or hormone therapy. If you are in crisis, contact your local emergency number.

The 3am PlanA gentle 14-day sleep-habit plan for perimenopause.team@devjet-georgia.com - Imprint - Privacy - TermsEducational content only. Not medical advice.