Softa- Built on NICE & Menopause Society guidance
- No ads · No data selling
- Not a diagnosis
What you'll do each week
- 01
Week 1 — Log the wake-ups
Every 3–4am wake, logged half-asleep in seconds — so the pattern exists somewhere besides your memory.
- 02
Weeks 2–3 — Test one habit at a time
Once a pattern shows up — a late coffee, a hot room, a stressful evening — Trigger Detective lets you test it for a week or two and see if it actually moves anything for you.
- 03
Week 4 — See what actually helped
A plain look at your month: which nights were better, and what tends to come before them.
What this is not: "Reset" here means habits and routine, not a treatment — this program doesn't promise a symptom outcome, and it isn't a substitute for a doctor if sleep loss is severe or ongoing.
Questions about The 3 a.m. Reset
Will this stop my 3am wake-ups?
There's no guarantee — everyone's pattern is different. What it gives you is a real record of what's happening, and what, if anything, seems to help.
Is this a sleep treatment?
No. It's a structured way to log and test habits around sleep. For ongoing sleep loss, talk to your doctor.
How long until I see anything?
It depends on how consistently you log — some people notice a candidate pattern within a couple of weeks, others need longer.
Informed by NICE NG23 and The Menopause Society's guidance on sleep disruption in perimenopause and menopause.
Ready to start The 3 a.m. Reset?
A month of habits and logging built around the wake-up that won't quit.