The Menopause Sleep Coach

Costantina Bardis
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  • ALTERNATIVE HEALTH
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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.

Episodes

  1. 2D AGO

    6. Can HRT Help Menopause Sleep Problems? Here’s What to Know

    Struggling with sleep in menopause and wondering if HRT could help but feeling unsure or afraid?  In this episode, we explore how HRT supports sleep, what hormones do in the brain and body, and why HRT is not a sleeping pill, but can remove major barriers to rest.  I explain how HRT fits into a holistic menopause approach, share my own journey of using HRT to regain my sleep and energy, and talk about why lifestyle, nervous system support, and preparation for GP appointments matter just as much.  This episode is about understanding your options, so you can make informed decisions that support your sleep and overall 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

    11 min

  2. FEB 10

    5. Menopause Insomnia and How to Overcome It

    In this episode, I break down menopause insomnia — what it is, why it occurs, and how hormonal changes and common menopause symptoms can disrupt sleep. I explain the science behind these sleep disturbances and provide practical, evidence-based strategies to support restorative rest.  You’ll learn how Cognitive Behavioural Therapy for Insomnia (CBT-I), lifestyle adjustments, behavioural habits, and, when necessary, medical interventions can help improve sleep quality. By the end of this episode, you’ll have clear, practical steps to implement, giving you tools to regain control over your nights and support overall well-being.

    11 min

  3. FEB 3

    4. How menopause and sleep are deeply connected

    In this episode, we gently unpack what menopause really is, how sleep works, and why the two are so deeply connected. If your sleep has changed and you’re wondering what’s going on in your body, this episode will help you understand what’s happening with clarity, compassion, and reassurance that you’re not broken.  _________________________________________________________________________ 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

  4. JAN 27

    3. Why Menopause Messes With Your Sleep

    Sleepless nights in menopause? It’s not just stress. Here’s why your body is waking you up.   In Episode 2 of The Menopause Sleep Coach, we dive into why so many women experience disrupted sleep during menopause. From hormonal shifts and night sweats to changes in circadian rhythm and mood, we explore the science behind the sleepless nights.   You’ll learn what sleep changes commonly look like during perimenopause, menopause, and postmenopause and why your body is behaving this way. Plus, I share a simple step you can take today: tracking your symptoms and sleep patterns using my free Menopause & Sleep Symptom Tracker, available in the show notes.   This episode is all about understanding your sleep, normalizing what’s happening, and taking the first step toward noticing patterns in your nights.  ______________________________________________________ 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

    13 min

  5. JAN 27

    2: I Don’t Make New Year’s Resolutions

    Forget New Year’s resolutions. Here’s why tiny promises, not big goals, are the key to calmer nights and better sleep in menopause. Every January, millions of women make New Year’s resolutions to sleep better, reduce stress, or “get it together.” But for women in perimenopause and menopause, resolutions often fail and it’s not about willpower.  In this episode, I share why rigid resolutions don’t work, how sleep, stress, and hormones make them even harder, and why I’ve spent the last 10 years choosing small, intentional promises instead.  You’ll discover:  The science of habit change and why tiny, consistent steps work better than big resolutions.  How menopause related sleep disruption impacts motivation, energy, and stress.  Practical ways to set realistic, gentle intentions that support your sleep, hormones, and wellbeing.  If you’re ready to start 2026 without guilt, pressure, or overwhelm, this episode will help you approach the year with calm, presence, and restful nights.  ______________________________________________________________________________ Get your free menopause & sleep tracker here:  https://subscribepage.io/X9hxGn  Download your free 7-day evening prompt & ritual journal here:  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

    9 min

  6. JAN 20

    1: Awake at 3am and Losing Myself: My Menopause Sleep Story

    What happens when you no longer recognise the woman you once were?  In this first episode, I share my personal menopause sleep story. The exhaustion, anxiety, and night-time awakenings that left me feeling lost and overwhelmed. From the outside, my life looked full and successful, but inside I was struggling to cope, waking at night with racing thoughts, low energy, and growing self-doubt.  I talk openly about the moment I realised I couldn’t carry on like this, the courage it took to step away from my career, and the journey that led me to support, understanding, and a renewed sense of self.  This episode is about being seen, heard, and understood, and why no woman should feel alone during menopause.  ______________________________________________________________________________ Get your free menopause & sleep tracker here:  https://subscribepage.io/X9hxGn  Download your free 7-day evening prompt & ritual journal here:  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

    9 min
  • 6 Episodes

About

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.

Information

  • Creator
    Costantina Bardis
  • Years Active
    2K
  • Episodes
    6
  • Rating
    Clean
  • Copyright
    © Copyright 2026 All rights reserved.
  • Show Website
    The Menopause Sleep Coach