The Menopause Sleep Coach

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  

If you feel like you’re doing everything “right” but your body is no longer responding the way it used to, this episode is for you.  In this more personal episode, I share my own recent experience with weight changes during menopause — and why weight loss can feel so much harder, even when your habits haven’t changed.  Because the truth is, it’s not just about food or exercise.  During perimenopause and menopause, your body is going through hormonal changes, but also responding to stress, emotional load, and disrupted sleep. And all of these influence how your body holds on to energy, how hungry you feel, and how easy (or difficult) it is to lose weight.  In this episode, we explore:  Why weight loss can feel harder during menopause  The role of stress and the nervous system  How sleep affects hunger hormones like ghrelin and leptin  Why restrictive approaches can sometimes backfire  And how to start working with your body instead of against it  This is not about pushing harder or doing more. It’s about understanding what your body is dealing with  and creating the right conditions for it to respond.  If you’ve been feeling stuck, frustrated, or confused about your body, this episode will help you see things differently.  Disclaimer: I’m not a doctor. This podcast is for educational and informational purposes only and should not replace medical advice. Always speak to your GP or healthcare provider if you have concerns about your health.    ______________________________________    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 might have heard that sleep hygiene doesn’t matter… I don’t fully agree with it. If you’ve been told that sleep hygiene doesn’t really matter, this episode will give you a different perspective.  In this episode, I explore why sleep is not something that suddenly starts at night, but something that is built gradually across the day and why your evening still plays an important role in supporting the quality of your sleep.  During perimenopause and menopause, sleep often becomes lighter and more sensitive, which means that small things can have a bigger impact than they used to. This is where simple, realistic sleep hygiene can support your body, without creating pressure or strict routines.  I also explain why you can feel tired but not fully sleepy, why your mind becomes more active at night, and why that transition from day into evening is often missing.  This episode will help you understand:  why sleep hygiene is often misunderstood   why it still matters, especially during menopause   how your evening can quietly affect your sleep   the difference between feeling tired and being ready for sleep   simple ways to support your evening without overcomplicating it   If this resonates with you, you can download my free Menopause & Sleep Symptom Tracker to start noticing patterns between your day, your evening, your sleep, and your menopause symptoms.  You can also use my 7 Day Evening Prompt and Ritual Journal if you need a gentle place to begin your wind-down.  You can book a free 30-minute call with me to explore what’s currently happening with your sleep. Listen now and understand how to support your sleep in a simple, realistic way during 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    

If you’ve ever woken up and thought: I didn’t sleep at all last night, this episode will change how you understand your sleep.  Because during menopause, your sleep doesn’t just disappear, it changes in a way that makes it feel like you’re awake… even when you’re not.  In this episode, I explain:  • Why your sleep feels lighter and more broken  • What’s really happening in your brain at night  • Why you become more aware of being awake  • The science behind sleep misperception  • And where hormones including testosterone actually fit You’ll also understand why menopause sleep is not just about hormones,  but also your nervous system and how your body responds at night.  This is not about forcing sleep or fixing yourself   it’s about understanding what’s really happening,  so you can start working with your body instead of against it.  If this resonates with you, take it further:  Download your Menopause & Sleep Symptom Tracker  to start understanding your own patterns  And if you’d like personalised support, you can book a free 30-minute call with me to explore what’s currently happening with your sleep. This podcast is for educational purposes only and does not replace medical advice. Please speak to your GP or healthcare provider for individual support.  _______________________________________   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  

Are naps helping your menopause sleep… or quietly making it worse?  If you’ve ever felt exhausted during the day but then struggled to fall asleep at night, your daytime naps might be playing a bigger role than you think.  In this episode, we explore the real relationship between menopause, sleep disruption, and napping so you can understand what your body actually needs.  During perimenopause and menopause, changes in oestrogen and progesterone can affect sleep quality, making it lighter, more fragmented, and less restorative. As a result, many women feel an increased need to nap during the day.  But here’s the key sleep is not just about how long you spend in bed at night. It’s influenced by your sleep pressure, your nervous system, and your daily habits.  In this episode, you’ll learn:  Why you feel the need to nap more during menopause • What sleep pressure is and how it affects your night sleep • When naps can support your energy and when they can disrupt your sleep  • Why there is no strict “2pm rule” (and what actually matters instead)  • The difference between needing sleep and needing rest  • Simple, science-informed strategies to support better sleep naturally  This episode will help you understand how to work with your body not against it so you can improve your sleep without overcomplicating things.  Download your Menopause & Sleep Symptom Tracker to start identifying what’s affecting your sleep day to day.  If you want personalised support, you can book a free 30-minute call to explore what’s currently affecting your sleep and where to start.  This is not about removing naps completely.  It’s about understanding how to use them in a way that supports your sleep does not disrupt it.  _______________________________________   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  

Why do so many high-achieving women wake suddenly at 2, 3 or 4am during menopause — even when they feel deeply exhausted?  In this episode, menopause sleep coach Costantina explores the science and lived experience behind night waking during the menopause transition, and why an active mind at night is often not random.  Building on Part 1 of this conversation, she goes deeper into what she describes as the Menopause Burnout Sleep Loop — a pattern where ongoing cognitive load, hormonal change and reduced recovery time can influence how safe and restorative sleep feels.  You will learn:   why sleep can become lighter and more sensitive during menopause  how circadian rhythm and early-morning cortisol may contribute to night waking  why high-performing professionals often experience structured thinking at night  how repeated waking can affect confidence and emotional resilience  simple evidence-informed ways to begin supporting sleep again  This episode also includes a personal story from Costantina’s own menopause journey, illustrating how sustained mental activation and responsibility can influence sleep over time.  If you recognise yourself in this conversation, you can download the free Menopause Sleep Tracker from the show notes and begin gently understanding how your days may be shaping your nights.  You can also book a free 30-minute clarity call to explore personalised next steps for your 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  

In this episode, we begin exploring what I describe as the Menopause Burnout Sleep Loop, a pattern many high-achieving women experience when exhaustion builds during the day but sleep no longer restores them in the same way at night.  Although menopause burnout is not an official medical diagnosis, research and lived experience show that hormonal changes, sustained cognitive pressure and disrupted sleep can interact in ways that affect emotional resilience, energy and overall recovery.  Together, we look at why sleep may become lighter or more sensitive during menopause, how ongoing responsibility and mental engagement can influence night-time restoration, and why many women feel deeply tired yet still alert.  This episode offers a calm, evidence-informed understanding of how exhaustion develops — not as a personal failure, but as a meaningful signal from the nervous system.  If you are a high-performing woman navigating sleep changes during menopause, this conversation will help you begin recognising patterns, understanding what may be happening, and responding with greater awareness.  You can also download the free Menopause Sleep Tracker from the show notes to start observing your own sleep rhythms.    _______________________________________ 📚 Research reference: https://pubmed.ncbi.nlm.nih.gov/41271399/   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    

Sleep during menopause isn’t just about your bedtime routine it’s built throughout your day. In this episode, I share practical, science-backed strategies to support your nervous system, ease menopause symptoms, and improve sleep through movement and mindful daily habits.  You’ll learn:  How to start your morning to set a calm, energised tone for the day  Simple ways to stay active and mindful during work, commuting, and throughout the day  The role of your sympathetic and parasympathetic nervous systems in sleep and relaxation  Practical tools like gentle stretches, the smile technique, journaling, and sunlight exposure  How to track your habits and notice what really improves your sleep  This episode is perfect for women navigating hormonal changes who want to sleep better, reduce stress, and support their body naturally.  Free resources in the show notes:  Menopause Sleep Tracker  7-Day Prompt & Ritual Journal  Free 30-minute chat with me guidance _______________________________________   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, we explore the important role nutrition plays in supporting women during menopause and how it can influence sleep, mood, and overall wellbeing.  Many women focus on hormones alone, but what we eat every day can have a powerful impact on how our bodies cope with hormonal changes. In this episode, I explain the foundations of nutrition and introduce the Mediterranean way of eating  a balanced dietary pattern rich in vegetables, fruits, legumes, whole grains, olive oil, herbs, and healthy proteins.  Drawing from both research and my own cultural background as an Italian, where this way of eating has always been part of daily life, we look at how this approach may help support the nervous system, stabilise blood sugar, reduce inflammation, and provide key nutrients that contribute to better sleep.  We’ll also explore how nutrition may help ease some menopause symptoms such as anxiety, mood changes, brain fog, and low energy.  If you’re looking for a sustainable and nourishing way to support your body through menopause while improving sleep, this episode will give you a practical overview and gentle guidance to get started.  ________________________________________ 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  

Stress doesn’t just affect your mood, it actually turns up the volume on menopause symptoms and sabotages your sleep. In this episode, I break down the science of stress hormones like cortisol, adrenaline, and noradrenaline, explain the role of the vagus nerve in calming your body, and show why hormonal changes during menopause make stress feel louder.  You’ll also discover gentle, practical ways to reset your nervous system, support better sleep, and stop feeling constantly on edge all without blaming yourself or feeling like you have to ‘push harder.’ This episode is perfect if you’re ready to understand your body, reclaim calm, and finally get the restorative sleep you deserve. _______________________________________ 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  

Are you neurodivergent, struggling with sleep and wondering why traditional advice doesn't seem to work for you?  In this episode, we explore how neurodivergence can influence sleep patterns and why rest is often more complex for autistic and ADHD nervous systems. The conversation covers sensory sensitivity, cognitive overactivity, masking, nervous system regulation, and how these factors can affect falling asleep, staying asleep, and feeling rested. This episode aims to increase awareness and understanding so you can make sense of your sleep experiences and explore supportive approaches that reflect how your brain and nervous system work. __________________________________________ Follow Jess on Instagram: https://www.instagram.com/jesslindocoaching Find out more about Jess's work: https://linktr.ee/jesslindocoaching Get your free neurodivergent trait & menopause tracker: https://jesslindocoaching.myflodesk.com/symptomtracker __________________________________________ 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    

Struggling with sleep in menopause and wondering if HRT could help but feeling unsure or afraid?  In this episode, we explore how HRT supports sleep, what hormones do in the brain and body, and why HRT is not a sleeping pill, but can remove major barriers to rest.  I explain how HRT fits into a holistic menopause approach, share my own journey of using HRT to regain my sleep and energy, and talk about why lifestyle, nervous system support, and preparation for GP appointments matter just as much.  This episode is about understanding your options, so you can make informed decisions that support your sleep and overall health.  ______________________________________________________________________ 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 break down menopause insomnia — what it is, why it occurs, and how hormonal changes and common menopause symptoms can disrupt sleep. I explain the science behind these sleep disturbances and provide practical, evidence-based strategies to support restorative rest.  You’ll learn how Cognitive Behavioural Therapy for Insomnia (CBT-I), lifestyle adjustments, behavioural habits, and, when necessary, medical interventions can help improve sleep quality. By the end of this episode, you’ll have clear, practical steps to implement, giving you tools to regain control over your nights and support overall well-being. 

In this episode, we gently unpack what menopause really is, how sleep works, and why the two are so deeply connected. If your sleep has changed and you’re wondering what’s going on in your body, this episode will help you understand what’s happening with clarity, compassion, and reassurance that you’re not broken.  _________________________________________________________________________ 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  

Sleepless nights in menopause? It’s not just stress. Here’s why your body is waking you up.   In Episode 2 of The Menopause Sleep Coach, we dive into why so many women experience disrupted sleep during menopause. From hormonal shifts and night sweats to changes in circadian rhythm and mood, we explore the science behind the sleepless nights.   You’ll learn what sleep changes commonly look like during perimenopause, menopause, and postmenopause and why your body is behaving this way. Plus, I share a simple step you can take today: tracking your symptoms and sleep patterns using my free Menopause & Sleep Symptom Tracker, available in the show notes.   This episode is all about understanding your sleep, normalizing what’s happening, and taking the first step toward noticing patterns in your nights.  ______________________________________________________ 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

Forget New Year’s resolutions. Here’s why tiny promises, not big goals, are the key to calmer nights and better sleep in menopause. Every January, millions of women make New Year’s resolutions to sleep better, reduce stress, or “get it together.” But for women in perimenopause and menopause, resolutions often fail and it’s not about willpower.  In this episode, I share why rigid resolutions don’t work, how sleep, stress, and hormones make them even harder, and why I’ve spent the last 10 years choosing small, intentional promises instead.  You’ll discover:  The science of habit change and why tiny, consistent steps work better than big resolutions.  How menopause related sleep disruption impacts motivation, energy, and stress.  Practical ways to set realistic, gentle intentions that support your sleep, hormones, and wellbeing.  If you’re ready to start 2026 without guilt, pressure, or overwhelm, this episode will help you approach the year with calm, presence, and restful nights.  ______________________________________________________________________________ Get your free menopause & sleep tracker here:  https://subscribepage.io/X9hxGn  Download your free 7-day evening prompt & ritual journal here:  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   

What happens when you no longer recognise the woman you once were?  In this first episode, I share my personal menopause sleep story. The exhaustion, anxiety, and night-time awakenings that left me feeling lost and overwhelmed. From the outside, my life looked full and successful, but inside I was struggling to cope, waking at night with racing thoughts, low energy, and growing self-doubt.  I talk openly about the moment I realised I couldn’t carry on like this, the courage it took to step away from my career, and the journey that led me to support, understanding, and a renewed sense of self.  This episode is about being seen, heard, and understood, and why no woman should feel alone during menopause.  ______________________________________________________________________________ Get your free menopause & sleep tracker here:  https://subscribepage.io/X9hxGn  Download your free 7-day evening prompt & ritual journal here:  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