Women’s Health Unwrapped
Episode 141:
Unlocking the secret to quality sleep in menopause
Struggling with sleep in midlife?
Discover why perimenopause impacts your rest and how to reset your rhythm with science-backed, simple strategies to sleep better—naturally.
“The truth is, we can’t afford to wait until something goes wrong. Building strength now—through movement, nutrition, and awareness—gives us freedom later. This isn’t about fear. It’s about choosing to prioritise the life you want to keep living.”
— Nicola Farndell
“I thought strength training was for athletes or influencers. But after my diagnosis of osteopenia, I realised it’s for every woman who wants to stay mobile, independent and vibrant. We need to stop thinking strength is optional. It’s our foundation for living well.”
— Imogen Russell
In this episode of Women’s Health Unwrapped:
How much, and how well do you sleep?
Perhaps you’re one of the xx% of women struggling with sleep as they navigate perimenopause and menopause?
I’m joined in this episode by sleep expert Imogen Russell to discuss the critical role of sleep in overall wellbeing, particularly for women experiencing menopause. We explore the science behind sleep, including circadian rhythms and sleep pressure, and provide practical tips for improving sleep quality. We discuss the importance of creating calming bedtime routines, the impact of morning habits on sleep, and the need for prioritising sleep as a fundamental aspect of health.
Getting enough good quality sleep isn’t something that carries a magic solution for - sorry if you're looking for this! However, as Imogen explains, there are lots of impactful and effective strategies you can implement to build better habits across different areas of your lifestyle that will contribute to getting a good night sleep, waking refreshed, and protecting your long-term health.
Here’s what we unwrap in this episode:
Why sleep is essential for overall wellbeing and health.
How common it is for women to experience sleep disruption during menopause.
Circadian rhythms and sleep pressure are key to understanding sleep.
Sleep deprivation can impair cognitive function significantly.
Creating a calming bedtime routine can improve sleep quality.
Morning light exposure is crucial for regulating sleep patterns.
Using technology mindfully can support better sleep habits.
Sleep challenges are a phase of life that can be managed with the right strategies.
About Imogen Russell:
Imogen is a paediatric sleep consultant and founder of The Little Sleep Company, known for her calm, attachment-focused approach to infant sleep. With a background in education and therapeutic parenting, she works at the intersection of sleep science, parental wellbeing, and responsive care, offering practical, evidence-informed support to families across the UK and beyond.
She has partnered with national retailers like Mamas & Papas as their Resident Sleep Expert, where her content reached almost a million views. Beyond the parenting world, Imogen is increasingly shaping how businesses support working parents, developing workplace wellbeing toolkits and speaking on the link between sleep, performance, and culture. Imogen helps people feel less alone, more empowered, and better rested.
Connect with Imogen:
Ready to start supporting your body in midlife - before anything breaks?
Your bone health, energy, and strength are shaped by the choices you make now - not just later.
Download my free Perimenopause Guide to help you understand what’s really going on in your body, and how to make simple, supportive shifts that build long-term wellbeing.
You don’t need to wait for a crisis to start caring for yourself differently.
Download the free guide now and take your first step.
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“I just thought I had to fight through menopause and didn’t realise
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