Free WhatsApp challenge · 21 days
21-day menopause reset
21 days to better sleep and calmer hot flashes. One short WhatsApp message a day from NuHer's doctor-led team, with one small, practical action you can fit around work and family.
Free. One message a day. Reply STOP to leave at any time.
How it works
Small steps, every day
- 1
Join on WhatsApp
Tap the button and send the pre-filled message. Our team adds you to the challenge.
- 2
Get one message a day
Each morning: a short tip and one small action that takes 2 to 15 minutes.
- 3
Tick it off
Reply ✅ when you've done it. Measure your symptoms on Day 1 and Day 21 to see what changed.
The plan
Three weeks, three themes
Week 1
Sleep foundations
Reset your body clock and build a routine that makes sleep easier.
- Day 1Know your starting point
- Day 2One wake-up time
- Day 3Get morning light
- Day 4A caffeine curfew
- Day 5A cool, dark bedroom
- Day 6Your 30-minute wind-down
- Day 7If you can't sleep, get up
Week 2
Hot flash toolkit
Find your triggers and learn calm, practical ways to handle flashes and night sweats.
- Day 8Start a trigger diary
- Day 9Slow, paced breathing
- Day 10Pack a cooling kit
- Day 11Change the thought, ease the flash
- Day 12Your night sweats plan
- Day 13Rethink the drink
- Day 14Lighten the load
Week 3
Body & mind
Protect your bones and muscles, look after your mood, and know when to get help.
- Day 15Walk for your bones
- Day 16Strength and stretch
- Day 17Protein and calcium on your plate
- Day 18Be kind to yourself
- Day 19When to see a doctor
- Day 20HRT, myths and facts
- Day 21See how far you've come
The tips draw on CBT for hot flashes and sleep, which the UK's NICE menopause guideline recommends, and on NHS self-care advice for menopause.
Measure your progress
See the change for yourself
On Day 1, score your symptoms with our free tracker: hot flashes and sweats, sleep, mood and more. On Day 21, score them again and compare. It takes about two minutes, and your answers stay private on your phone.
Your "before" and "after" in one place.
Open the tracker →Questions
Good to know
Is it really free?
Yes. The challenge is completely free. There's nothing to buy to take part.
How many messages will I get?
A welcome message when you join, then one message a day for 21 days. That's 22 messages in total. Each one takes under a minute to read.
Can I leave?
Any time. Just reply STOP and we'll take you off the list.
Is this medical advice?
No. The challenge shares general information and everyday habits. It isn't a diagnosis or treatment plan for you. If you'd like personal advice, you can book a video consultation with a NuHer doctor from anywhere in India.
I'm in perimenopause. Is it for me too?
Yes. Sleep problems and hot flashes often start in perimenopause, and the habits in the challenge apply at any stage.
Ready to start Day 1?
Join free on WhatsApp. Your first message arrives the next morning.
Join free on WhatsAppAbout the 21-day menopause reset
Poor sleep and hot flashes are two of the most common complaints in perimenopause and menopause. They can affect your work, your mood and your family life. The 21-day menopause reset is a free WhatsApp challenge from NuHer, a doctor-led menopause clinic at Nariman Point, Mumbai, with video consultations across India.
Each day you get one short message with one practical action. Week 1 builds sleep foundations such as a fixed wake-up time, morning light and a wind-down routine. Week 2 is your hot flash toolkit: a trigger diary, slow breathing, cooling and a night sweats plan. Week 3 covers body and mind, with walking, strength, protein and calcium, mood and when to see a doctor.
The tips draw on cognitive behavioural therapy (CBT), which the UK's NICE guideline recommends for hot flushes, night sweats, low mood and sleep problems in menopause, and on NHS self-care advice.
The 21-day menopause reset shares general information only. It is not medical advice and does not replace a consultation with a doctor. See a doctor if you have bleeding after menopause, very heavy or unusual bleeding, night sweats with fever or weight loss, a new breast lump, or low mood that won't lift. In an emergency, call 112 or go to your nearest hospital.