Unshrunk Academy · Sleep, Mood & Mind

For the nights (and the brain) that won't behave.

Wide awake at 3am, tired all day, wired at night, or a brain that won't settle? These guides explain what may be going on in midlife, the drug-free tools the guidelines recommend first, and the questions to take to your GP.

  • Instant PDF download
  • Best on a tablet or printed
  • With love from Marva & Lu
See the guidesNew here? Start Here

Is this for you?

  • You fall asleep fine, then you're wide awake at 3am.
  • You're tired all day and wired at night.
  • Your brain feels busier, foggier or harder to organise than it used to.
  • You'd like to understand how sleep, hormones and mood affect each other.

Practical, kind and honest, with no quick fixes.

The Sleep, Mood & Mind guides

Guides, a workbook, a journal and bundles, all instant PDF downloads.

Which guide is yours?

Start with the one that speaks to you most, or save with a bundle.

  • If your brain won't switch off (or on)

    ADHD in Midlife

    Why ADHD can feel worse in perimenopause, how to tell it from brain fog, and what to ask your GP.

    £17.99

    Take a look

  • If it's your heart, not just your head

    Unshrink Through Midlife: Prompted Journal

    Gentle prompts for the emotional side of menopause: loss, identity and hope.

    £9.99

    Take a look

Menopause Awareness Month

20% off every Academy eBook

Use code UNSHRINK20 at checkout until 31 October. It works on every Academy guide, workbook and bundle.

  • Code: UNSHRINK20
  • Ends 31 October

Keep exploring

The rest of the Unshrunk Academy, plus two easy ways in if you're still deciding.

  • Not sure where to start?

    Find your midlife ritual

    Answer 10 quick questions and we'll point you to what fits you right now.

    Take the quiz

  • Prefer to start free?

    The Midlife Survival Guide

    Our free starter guide. A gentle first step while you work out what you need.

    Get it free

  • Unshrunk Academy

    Start Here

    The free guide, getting heard at your GP, and the big picture. The best place to begin.

    Browse

  • Unshrunk Academy

    Midlife Foundations

    How menopause works, food, movement and self-care.

    Browse

  • Unshrunk Academy

    Pain & Mobility

    Back pain and sciatica, joints, heels, restless legs and fibromyalgia.

    Browse

  • Unshrunk Academy

    Intimate & Pelvic Health

    Vaginal and pelvic health, everyday care, comfort and connection.

    Browse

  • Unshrunk Academy

    Magnesium & Midlife

    Spot the signs, then build a plan with your GP or pharmacist.

    Browse

  • Unshrunk Academy

    Your Voice, Your Care

    NHS rights, GP scripts and care that fits you.

    Browse

  • Unshrunk Academy

    Workbooks & Printables

    Planners, trackers, worksheets and a journal. Less reading, more doing.

    Browse

Good questions

What format are the guides?

Every Academy guide is a PDF ebook. Workbooks and printables are PDFs too, laid out so you can fill them in or print them.

How does the download work?

It's an instant digital download. Straight after checkout you'll get an email with your download link, and you'll find it on your order page too. No waiting in for the postman.

What's the best way to read them?

They're designed to be read on a tablet, where the pages look their best. A laptop or computer works well too, or you can print them.

Can I print them?

Yes. Print the whole thing, or just the trackers and checklists you want on the fridge.

What if my mood is very low?

Please don't wait. Call 999 or go to A&E now if someone's life is at risk or you do not feel you can keep yourself or someone else safe. For urgent help, call 111 and select the mental health option. You can call Samaritans free on 116 123, any time of the day or night, or text SHOUT to 85258. If low mood is affecting your daily life, see your GP. Sources: NHS, Samaritans and Shout.

Is this medical advice?

No. Our guides give you general information and practical tools, not a diagnosis or treatment. Please talk to your GP or a healthcare professional about your own symptoms, and before you start, stop or change any treatment or supplement.

Rest isn't a luxury.

Be kind to yourself tonight. Some nights will still be rubbish. That's not failure; that's data.

MarvaLus x

Lu & Marva, Co-founders, Unshrunk