The Menopause Sleep Coach

19. How Yoga Can Support Sleep, Stress & Menopause Symptoms with Kate

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  [https://linktr.ee/yogapommier?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnpUO2YciuWkUY-sxF1077f4dRck5k98QKZ-Z7CPFUAj-U2km63rNxd5vcanM_aem_HEJoCvKYspOgGKuCjknBzw] www.yogapommier.com [https://urldefense.proofpoint.com/v2/url?u=http-3A__www.yogapommier.com&d=DwMFaQ&c=euGZstcaTDllvimEN8b7jXrwqOf-v5A_CdpgnVfiiMM&r=gKNfbP0PdIByFLBVFJFs8dsziYePuwxBw7iMcPXfGjM&m=TLGURWMT69ryqeru82rZU2wa_4dx20HFX-FXg3KZX5bnsdN4MGCJqvlxr7BGm4wW&s=cGv0R-2MoosjCWtYHZbbCYvT-gs3eEzuWWfrDxoYczA&e=]  Facebook [https://www.facebook.com/chrysalisyogabristol] Instagram [https://www.instagram.com/yoga_pommier?igsh=MWxyajluMDZmMXBn] ______________________________________    Get your free menopause & sleep tracker here:   https://subscribepage.io/X9hxGn [https://subscribepage.io/X9hxGn]   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS [https://subscribepage.io/PIkVHS]   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true [https://cal.com/cbcoachingltd/30min?overlayCalendar=true]   Contact me:   Email - info@cbcoachingltd.com [info@cbcoachingltd.com]   Website - https://www.cbcoachingltd.co.uk/ [https://www.cbcoachingltd.co.uk/]   Linktree - https://linktr.ee/cbcoachingltd [https://linktr.ee/cbcoachingltd]

18. Why Your Old Sleep Routine Stops Working in Menopause and What Your Body Needs Now

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 [https://subscribepage.io/X9hxGn]   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS [https://subscribepage.io/PIkVHS]   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true [https://cal.com/cbcoachingltd/30min?overlayCalendar=true]   Contact me:   Email - info@cbcoachingltd.com [info@cbcoachingltd.com]   Website - https://www.cbcoachingltd.co.uk/ [https://www.cbcoachingltd.co.uk/]   Linktree - https://linktr.ee/cbcoachingltd [https://linktr.ee/cbcoachingltd]

17. Journaling for Menopause Sleep: How Writing Down Your Thoughts Can Help Quiet the Mind

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 [https://subscribepage.io/X9hxGn]   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS [https://subscribepage.io/PIkVHS]   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true [https://cal.com/cbcoachingltd/30min?overlayCalendar=true]   Contact me:   Email - info@cbcoachingltd.com [info@cbcoachingltd.com]   Website - https://www.cbcoachingltd.co.uk/ [https://www.cbcoachingltd.co.uk/]   Linktree - https://linktr.ee/cbcoachingltd [https://linktr.ee/cbcoachingltd]

16. Why Weight Loss Feels So Hard in Menopause. It’s Not Just Food

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 [https://subscribepage.io/X9hxGn]   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS [https://subscribepage.io/PIkVHS]   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true [https://cal.com/cbcoachingltd/30min?overlayCalendar=true]   Contact me:   Email - info@cbcoachingltd.com [info@cbcoachingltd.com]   Website - https://www.cbcoachingltd.co.uk/ [https://www.cbcoachingltd.co.uk/]   Linktree - https://linktr.ee/cbcoachingltd [https://linktr.ee/cbcoachingltd]

15. Is Sleep Hygiene Really Useless? Why It Still Matters for Sleep in Menopause

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 [https://subscribepage.io/X9hxGn]   Download your free 7-day evening prompt & ritual journal:  https://subscribepage.io/PIkVHS [https://subscribepage.io/PIkVHS]   Book a free 121 coaching 30-minute intro call:    https://cal.com/cbcoachingltd/30min?overlayCalendar=true [https://cal.com/cbcoachingltd/30min?overlayCalendar=true]   Contact me:   Email - info@cbcoachingltd.com [info@cbcoachingltd.com]   Website - https://www.cbcoachingltd.co.uk/ [https://www.cbcoachingltd.co.uk/]   Linktree - https://linktr.ee/cbcoachingltd [https://linktr.ee/cbcoachingltd]