The Menopause Sleep Coach

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 ...

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 ...

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 journ...

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, realis...

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 w...

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 goin...

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. 

Duri...

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 a...

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 an...

Why do so many high-achieving women wake suddenly at 2, 3 or 4am during menopause — even when they feel deeply exhausted? 

In this episode, menopause sleep coach Costantina explores the science and lived experience behind night waking during the menopause transition, and why an active mind at night is often not random. 

Building on Part 1 of this conversation, she goes deeper into what she describes as the Menopause Burnout Sleep L...

In this episode, we begin exploring what I describe as the Menopause Burnout Sleep Loop, a pattern many high-achieving women experience when exhaustion builds during the day but sleep no longer restores them in the same way at night. 

Although menopause burnout is not an official medical diagnosis, research and lived experience show that hormonal changes, sustained cognitive pressure and disrupted sleep can interact in ways that af...

Sleep during menopause isn’t just about your bedtime routine it’s built throughout your day. In this episode, I share practical, science-backed strategies to support your nervous system, ease menopause symptoms, and improve sleep through movement and mindful daily habits. 

You’ll learn: 

• How to start your morning to set a calm, energised tone for the day 

• Simple ways to stay active and mindful during work, commuting...

In this episode, we explore the important role nutrition plays in supporting women during menopause and how it can influence sleep, mood, and overall wellbeing. 

Many women focus on hormones alone, but what we eat every day can have a powerful impact on how our bodies cope with hormonal changes. In this episode, I explain the foundations of nutrition and introduce the Mediterranean way of eating  a balanced dietary pattern rich in ...

Stress doesn’t just affect your mood, it actually turns up the volume on menopause symptoms and sabotages your sleep. In this episode, I break down the science of stress hormones like cortisol, adrenaline, and noradrenaline, explain the role of the vagus nerve in calming your body, and show why hormonal changes during menopause make stress feel louder. 

You’ll also discover gentle, practical ways to reset your nervous system, suppo...

Are you neurodivergent, struggling with sleep and wondering why traditional advice doesn't seem to work for you? 

In this episode, we explore how neurodivergence can influence sleep patterns and why rest is often more complex for autistic and ADHD nervous systems. The conversation covers sensory sensitivity, cognitive overactivity, masking, nervous system regulation, and how these factors can affect falling asleep, st...

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 ...

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 intervent...

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. 

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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, stres...