The Menopause Sleep Coach

Costantina Bardis
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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.

  1. 9 giu

    22. Menopause, Sleep and the Myth That Rest Must Be Earned

    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.  ______________________________________    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

    12 min

  2. 2 giu

    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   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

    18 min

  3. 26 mag

    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   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

    16 min

  4. 19 mag

    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  www.yogapommier.com  Facebook Instagram ______________________________________    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

    30 min

  5. 12 mag

    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   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

    11 min

  6. 5 mag

    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   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

    14 min

  7. 28 apr

    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   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

    15 min

  8. 21 apr

    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   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

    14 min
Elenco completo (22)

Descrizione

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.

Informazioni

  • Creatore
    Costantina Bardis
  • Anni di attività
    2K
  • Puntate
    22
  • Classificazione
    Contenuti adatti a tutti
  • Copyright
    © Copyright 2026 All rights reserved.
  • Sito web del podcast
    The Menopause Sleep Coach
  • Fornitore