The Menopause Sleep Coach

How do you know if you’re sleeping well? With so much advice about sleep quality, bedtime routines, and how many hours we should get, it’s easy to feel confused about what a good night’s sleep should actually look like.  In this episode of the Menopause Sleep Coach podcast, I explore the pressure to achieve “perfect” sleep through the fictional stories of Lucy and Rachel. Both have busy lives, but their expectations and responses to a difficult night are different.  We look at how strict sleep routines, clock-watching, and worrying about the next day can make sleep feel like another task to get right. I also discuss morning daylight, regular wake-up times, movement, and making space to unwind—without turning these habits into another demanding checklist.  This episode is an invitation to reflect on your own relationship with sleep and what it means to sleep well overall, even when every night isn’t the same.  Do you recognise yourself in Lucy, Rachel, or a little of both?  This podcast is for educational and informational purposes only and does not replace personalised medical advice.    ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://preview.mailerlite.io/forms/1870604/199388719241758540/share  Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

In this episode of The Menopause Sleep Coach Podcast, Costantina explores how coffee, alcohol and smoking may affect sleep, anxiety, fatigue and menopause symptoms. We look at how caffeine, alcohol and nicotine influence the body, why these habits can become coping mechanisms, and how they may affect hot flushes, night sweats, energy and sleep quality during perimenopause, menopause and post menopause. You’ll also learn how habits can become linked to everyday cues, stress and social routines, and why awareness can be the first step towards making a change. ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://preview.mailerlite.io/forms/1870604/199388719241758540/share  Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

What does it really mean to understand yourself during perimenopause and menopause? In this episode, Costantina explores the science of self-awareness, sleep, emotions and women’s health, including two important concepts: interoception  noticing signals from inside the body and metacognition  becoming aware of your own thoughts and thinking patterns. We look at how menopause, poor sleep, stress and emotional reactions can interact, why you may sometimes feel unlike yourself, and how greater awareness can help you recognise patterns before automatically reacting. You’ll also learn a simple five-question exercise to help you notice what is happening in your body, emotions, thoughts, sleep and stress, and choose your next response more consciously.  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://preview.mailerlite.io/forms/1870604/199388719241758540/share  Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

In this return episode of The Menopause Sleep Coach Podcast, I share why I stepped away from podcasting, social media and coaching, and what that break taught me about self-awareness, stress, rest and reconnecting with myself. I also explore the connection between perimenopause, menopause post menopause and sleep, including changes in mood, energy, anxiety and how we cope with everyday life. This episode is about understanding what has changed, listening to what you need now, and supporting yourself through the menopause transition.  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://preview.mailerlite.io/forms/1870604/199388719241758540/share Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

Do you ever feel guilty for slowing down?  Do you tell yourself you'll rest once everything is done, only to realise the list is never actually finished?  In this episode, I share a conversation I had with a friend that made me stop and think about how many of us move through life constantly doing, giving and looking after everyone else, while putting our own needs at the very bottom of the list.  We explore why recovery is not a luxury, reward or sign of laziness, but an important part of supporting our wellbeing during menopause.  I'll also talk about the connection between recovery, sleep, nervous system regulation and why many women find themselves running on empty without even realising it.  If you've been feeling overwhelmed, exhausted, constantly busy, or struggling to give yourself permission to slow down, this episode is for you.  As always, we'll finish with some gentle reflections and practical ways to start creating more recovery in your daily life.  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

You slept through the night. You got enough hours in bed. Yet you wake up feeling exhausted, foggy and as though your energy has completely disappeared.  So what is going on?  In this episode of The Menopause Sleep Coach Podcast, I explore why sleep and recovery are not always the same thing, and why many women in perimenopause and menopause can still feel tired despite getting what looks like a full night's sleep.  We discuss how hormonal changes can affect sleep quality, the role of deep sleep and REM sleep, and why recovery is about much more than the number of hours you spend in bed.  I also explore the concept of recovery debt, the impact of stress, emotional load, lifestyle pressures and menopause symptoms, and why looking at sleep in isolation may not tell the whole story.  You'll also hear about my 4-Step Formula, the ENERGY Method and the 3R Framework, which form the foundation of my Sleep 6 Programme and help women take a wider view of sleep, energy and wellbeing during menopause.  If you've ever found yourself asking:  "Why am I still tired when I slept all night?"  then this episode is for you.  In this episode:  ✔ Why sleep and recovery are not always the same thing  ✔ How menopause can affect sleep quality and restoration  ✔ The difference between sleep debt and recovery debt  ✔ Why stress and emotional load matter for energy levels  ✔ Understanding the bigger picture of menopause, sleep and wellbeing  ✔ Simple questions to help you identify what your body may need right now  ⚠️ Disclaimer: This podcast is for educational and informational purposes only and does not replace medical advice. Please speak to your GP or healthcare provider regarding any concerns about your health or sleep.  Why more sleep isn't always the answer during perimenopause and menopause.  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

Episode 20 of The Menopause Sleep Coach Podcast explores the possible connection between blood sugar, cortisol and night waking during perimenopause and menopause.  In this episode, Costantina talks about why some women wake suddenly during the night feeling alert, anxious, hungry or unable to fall back asleep and how stress, hormonal fluctuations, nervous system dysregulation and blood sugar instability may all play a role.  This episode also explores:  the relationship between cortisol and melatonin   why sleep can become lighter during menopause   how chronic stress affects the nervous system   possible reasons blood sugar may fluctuate overnight   why menopause symptoms and sleep should not be viewed in isolation   how supporting the body more gently may help improve sleep quality   This is an educational and compassionate conversation designed to help women better understand what may be happening in their bodies during menopause and sleep disruption.  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

In this episode, I’m joined by Kate, a yoga teacher and women’s wellbeing coach who supports women through perimenopause and menopause with a gentle, holistic approach.  We talk about the connection between menopause, the nervous system, stress, sleep, and how practices like yoga, breathwork, and yoga nidra can help women feel more grounded, supported, and connected to themselves during midlife.  Kate also shares her personal journey, including how yoga became part of her life after a significant loss, and how moving to the French countryside inspired a slower, more seasonal way of living that now shapes the way she supports women.  This conversation is calming, honest, and full of gentle reminders that menopause is not something we need to push through alone.   In this episode we discuss:  Perimenopause and nervous system regulation   Yoga for menopause support   Breathwork and yoga nidra   Stress and sleep in menopause   Slowing down and reconnecting with yourself   Gentle wellbeing practices for midlife women   If this episode resonates with you, please share it and leave a review  it really helps more women find the podcast.  ______________________________________  Kate Hardcastle - Yoga Pommier Linktree  www.yogapommier.com  Facebook Instagram ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd  

Have you noticed that the sleep routine that used to work for you no longer seems effective during perimenopause or menopause?  In this episode, we explore why trying harder at night can sometimes make things worse, and why sleep is built across the whole day not just at bedtime.  I talk about the role of daylight exposure, movement, nervous system overload, mental exhaustion, and why so many women feel. I also share simple, realistic strategies that can help support your body and create better conditions for sleep without adding more pressure or perfection.  This episode is for any woman who feels frustrated, exhausted, and confused about why her old sleep habits no longer seem to work.   In this episode we discuss:  • Why your sleep routine may stop working in menopause  • How stress and mental load affect sleep  • Why your nervous system struggles to switch off  • The importance of daylight and movement  • Why sleep is built during the day  • Simple ways to support your body more effectively  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd    

If your mind feels full by the end of the day if your thoughts get louder the moment you try to rest this episode is for you.  In this episode, I talk about journaling not as a perfect routine or something you must do before bed, but as a simple, practical tool to help you process what’s building up in your mind throughout the day.  Because sleep in menopause is not just about what happens at night. It’s also about what you carry with you into the evening.  I explain what journaling is, the different ways you can do it, and why it can be so helpful when your mind feels busy or hard to switch off.  We also look at the science behind it, including the Zeigarnik Effect and research from James Pennebaker, to help you understand why your thoughts can feel repetitive — and how writing them down can reduce that mental load.  This episode will help you:  Understand why your thoughts feel louder at night Learn how journaling supports emotional processing and your nervous system Discover simple ways to start journaling without overcomplicating it See why it’s not about doing it “perfectly” If you’ve ever felt like your mind doesn’t switch off, this is a gentle place to start.  Listen now and begin creating more space in your mind  and more opportunity for sleep.  ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true   Contact me:   Email - [email protected]   Website - https://www.cbcoachingltd.co.uk/   Linktree - https://linktr.ee/cbcoachingltd