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Food First Health

Susan Horgan: Nutritional Therapist

Perimenopause Sleep Reset

FREE 5 day online sleep challenge to help you build healthy sleep habits for perimenopause and beyond

Sleep is such a precious commodity but, as the saying goes – “you don’t know what you’ve got til it’s gone”. And for us women, our sleep can be one of the first things affected by the onset of perimenopause - way before you notice any changes to your menstrual cycle.

Does it take you ages to fall asleep at night, even though you could barely keep your eyes open sitting downstairs?

Are you waking up several times during the night, and not just for the loo? 

Is your energy low and impatience high?

Do you feel like your brain is on a go-slow?

Sound familiar? You're not alone.

Trouble falling asleep and waking up in the night were some of the first symptoms I noticed that made me think that maybe I was starting perimenopause. And almost all of the women I work with have had similar experiences.

While the hormonal highs and lows of perimenopause certainly have a starring role in the development of these types of sleep problems, there are also lots of aspects of our daily lives that contribute to them too. Together it’s the perfect storm and ultimately leaves you getting less sleep and less good quality sleep.

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"I love the food I'm eating, it makes me feel great in general and I'm sleeping great. Lots of energy for training" - Carmel, online client

I'm grateful to have had the knowledge of what to do to get my own sleep back on track without needing HRT (yet!) or sleeping tablets. And I want to do the same for you.

Imagine what it would be like if:

  • ​you could drift off to sleep easily, within minutes of your head hitting the pillow

  • night wakings were a thing of the past (except maybe for the odd trip to the loo – I can’t improve your bladder control in 5 days unfortunately!)

  • you had more energy and felt better able to cope with the day, without losing it over the tiniest of things

  • the fog is lifted from your brain and you can think more clearly again.

perimenopause nutritionist

Hi, I'm Susan!

A Nutritional Therapist (in her 40's) that's nuts about female health and hormones. I believe we all deserve to know how to use diet and lifestyle to our advantage - to work with our hormones and not against them, so that we can feel amazing at any age.

Come and learn how

Join me for:

5 days of videos (1 per day) explaining exactly how some key aspects of our hectic daily lives play havoc with our sleep and how we can counteract them using simple lifestyle change

a daily task that puts the theory of each day’s video into action

accountability via a private WhatsApp group where we’ll all share how and when we’ve completed the task each day

1 live online Q&A (30 minutes) where I’ll be available to answer any questions you have about the topics we’ve covered, your sleep, the tasks etc.

When and where is it happening?

The challenge is going to be run online, via a private WhatsApp group that I will set up and add you to once you have registered your details.

The challenge starts on Monday, January 30th and will run for the 5 days of that week. The video will drop in the group at 8am each day. The live Q&A will be held online on Wednesday, Feb 1st at 7.30pm.

Got questions? Check out the FAQs below or email and I'll get straight back to you.

How much do you need to invest?

This challenge is completely free of charge. The only investment is your time to watch the videos and the effort required to complete the tasks and put in place the necessary steps so that they can become habit.

This programme is for you if....

  • you’re experiencing issues getting to or staying asleep at night

  • you feel this could be related to perimenopause (based on your age, gender, other symptoms etc)

  • you want to rule out lifestyle triggers as the cause for your sleep problems before going down the route of taking any form of medication

  • you want to build healthy sleep habits that will stand to you for the rest of your life​

Frequently asked questions:

Will the content be recorded or available after the challenge is over?

All of the videos are pre-recorded and will be added to the group by 8am each day so that you can watch them at a time that suits you (ideally on that day). They will be available for 14 days after the challenge is finished so that you can go back over them or catch up if you miss a day. The live Q&A will be recorded and also available for 14 days after the end of the challenge.

How long will it take me to watch the videos?

I’m very aware that we’re all time poor and have lots going on. So each video will only be between 5 and 7 minutes long – so not a huge time investment (we all spend that long scrolling through Instagram, right?).

Do I have to post or participate in discussions in the group?

It’s not mandatory to post anything in the group by any means. However, the purpose of the challenge is to give you a little bit of motivation and accountability to make the changes that will support your sleep and engaging in the group is the main way that I can provide that encouragement. 

I’m not sure if I’m in perimenopause but have trouble sleeping. Can I join the challenge?

Absolutely. If you’re a woman, aged over 35, whether you’re “formally” in perimenopause or not, you are welcome to join the challenge.

I’m already taking HRT, can I join?

Of course. HRT is wonderful and helps so many women to manage their symptoms. But it’s not a silver bullet and many women find that they still have some milder symptoms even when taking it. And you won’t be on HRT forever either. This is a great opportunity to put really good sleep habits in place that will benefit you in the long term.  

Why are you asking for my mobile number?

The challenge will be run via a private WhatsApp group so I need your number to set you up. Rest assured, your number will only be used for this purpose. I will not contact you using your mobile number for any other purpose. And you can remove yourself from the group at any stage after the challenge is complete.

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