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Perimenopause Sleep & Self-Compassion Workbook for Women Over 40 (PDF)

Carol Renwick

By Carol

RenwickWellness ·

Italy

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For most of my forties I was tired in a way that didn't have a name. Not sleepy-tired — the other kind, the kind that sits in your shoulders and doesn't leave even after a full night's sleep, if you're even getting one.

I tried to fix it the way I'd been taught to fix everything: with more discipline, more rules, a better version of the same plan. None of it worked, because I was solving the wrong problem. What actually shifted things, once I understood what was going on, was much quieter — better sleep, sitting down to eat, walking for no reason, and learning to stop talking to myself like an enemy.

This workbook is where I wrote all of that down, in a form meant to be worked through slowly, not finished in a weekend.

**What's inside (printable PDF, instant download):**
- Reflection pages on sleep and why it matters more than most of us were told
- A section on eating — not what to eat, but the conditions that change everything
- A self-compassion practice, including the mirror exercise that changed how I talk to myself
- Six guided journaling prompts for sitting with, not rushing through
- A short, honest reading list at the back

There's no meal plan, no calorie counting, no before-and-after framing. It's a workbook for noticing what's actually happening in your body and your evenings, and making small, specific changes from there.

**Who this is for:** women over 40 who feel tired in a way that sleep alone doesn't seem to fix, and who want something reflective rather than another rigid plan.

Printable PDF, US Letter and A4, instant download, ready to print or use on a tablet. Personal use only.

If sleep and evenings are part of what's tired in you, there's a short herbal tea ritual guide in the shop as well — the two together are bundled at a lower price in the Self-Care Starter Duo, also from RenwickWellness.

*A gentle note: I'm not a doctor, nurse, or licensed nutritionist, and this isn't medical advice. It's my own experience and what helped me — please talk to your own doctor before changing your health routine.*

With warmth,
Carol

— A note on how this is made: parts of the text and cover design were created with the help of AI tools. I read, check, and edit everything myself before it comes to you.

—
More free research-based articles and reflections: https://carolrenwick.com/journal/

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Listed on Aug 15, 2026
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