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.
Listen on:
Episodes
Tuesday Jun 09, 2026
Tuesday Jun 09, 2026
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.
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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 Jun 02, 2026
Tuesday Jun 02, 2026
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.
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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 26, 2026
Tuesday May 26, 2026
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.
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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 19, 2026
Tuesday May 19, 2026
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.
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Kate Hardcastle - Yoga Pommier
Linktree
www.yogapommier.com
Facebook
Instagram
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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 12, 2026
Tuesday May 12, 2026
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