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

21. Why You Feel Worse After a Full Night's Sleep: Menopause Fatigue, Recovery Debt and Why More Sleep Doesn't Always Mean More Energy

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 [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]

20. Menopause and Broken Sleep: What Blood Sugar Has to Do With It

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 [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]

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]