The Menopause Sleep Coach
I’m Costantina Bardis, a certified Menopause Sleep Coach. On this podcast, I help women understand what’s happening to their bodies during perimenopause and menopause and how these changes affect sleep. I provide education, insights, and guidance on sleep disruptions, lifestyle, mindset, and daily habits, helping you restore balance, calm, and confidence, and feel empowered and in control of your life.
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Episodes
3 hours ago
3 hours ago
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
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday May 05, 2026
Tuesday May 05, 2026
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.
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Apr 28, 2026
Tuesday Apr 28, 2026
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.
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Apr 21, 2026
Tuesday Apr 21, 2026
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.
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Apr 14, 2026
Tuesday Apr 14, 2026
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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Apr 07, 2026
Tuesday Apr 07, 2026
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.
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Mar 31, 2026
Tuesday Mar 31, 2026
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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Mar 24, 2026
Tuesday Mar 24, 2026
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.
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📚 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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Mar 17, 2026
Tuesday Mar 17, 2026
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
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd
Tuesday Mar 10, 2026
Tuesday Mar 10, 2026
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.
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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 - info@cbcoachingltd.com
Website - https://www.cbcoachingltd.co.uk/
Linktree - https://linktr.ee/cbcoachingltd