Somnia

25/11/2025

Last month, I spoke with the BBC discussing the role of sleep on our physical and mental health, which, I’m sure you know by now, is significant. 💤

If you’re not prioritising sleep, I would urge you to try in whatever small way you can, to improve your sleep quality just a little.  

While I am conscious never to add to the pressures of someone struggling with sleep in this very demanding day and age that we live in, I do feel passionately that we need to understand the issues - both long and short term - that poor sleep or lack of sleep can cause for our bodies and our minds.

Some of these are expected, some may come as a surprise. Listen to the whole video (it’s only a few minutes long) to understand just some of the ways that sleep can impact our behaviour and some small things that you can do to help yourself. 

If you have issues sleeping or would like to improve and understand more about your sleep, I have the option to book a free, 15 minute consultation with me, no fee & no obligation, just a great opportunity to speak with a sleep expert and share areas where you struggle and what you might be able to do about it.

28/10/2025

A message to future you! 💙💙💙

The harmful effects of not getting enough sleep aren’t always readily noticeable, but you could protect your future self immensely, so take note. You can help her immensely by doing these small things today, tomorrow, next week and next year.

Menopause or Perimenopause may seem a long way off or it may feel like something you don’t want to think about right now, but sleep can support you in preparing for this in ways you may not realise, while supporting your other long term health too!

Supporting wellbeing now can help you tackle this inevitable change with more ease and more confidence, and one of the biggest influencers in supporting your wellbeing?

You guessed it - sleep.

💤 💤💤 Sleep helps you to:

💤 Regulate hormones which as you move towards perimenopause, will begin to fluctuate (one of the main factors in temperature changes) - it helps your body adapt to fluctuating oestrogen and progesterone levels.

💤 Reduce Inflammation and support recovery.

Sleep is one of the biggest components in our bodies’ recovery. Again, fluctuating hormones can impact physical symptoms like inflamation & joint pain - giving your body the quality sleep it really needs to recover and regulate can be game changing.

💤 Support Mood and Mental Clarity - both common complaints during this transition, but can be helped immensely by the way we prepare our bodies and quality sleep is one sure way to do it!

Plus, looking before and after perimenopause, lack of sleep can also impact other issues and diseases - for example lack of sleep can increase the risk for cardiovascular and metabolic diseases, it affects mood paving the way for mood disorders, and it might increase the risk of dementia and other neurodegenerative diseases.

So, don’t put it off as unimportant or something you can avoid when you have to, or ‘do with out’. Sleep is valuable to you and your future self.

If you want to know more about my thoughts on this topic - I’ve written some words that you’ll find linked in my bio. 💙

24/10/2025

13/10/2025

What menopause can really look like — and what that means for your sleep.

It’s not just hot flushes and night sweats.

Menopause can show up as:
✨ Brain fog
✨ Low mood or anxiety
✨ Body temperature changes
✨ Muscle or joint pain
✨ Palpitations
✨ Restless nights or early waking

These symptoms don’t happen in isolation — they interact.

Note how your body’s responses and symptoms can interact and impact each other and how this gives you an opportunity to support yourself.

For example, poor sleep can heighten stress, mood changes, and even worsen hormone imbalance. And hormonal shifts can, in turn, make restorative sleep harder to achieve.

That’s why a holistic, Lifestyle Medicine approach can be an excellent approach to take— looking at the whole picture:

🕯️ stress management
🥗 nutrition that supports hormonal balance
🚶‍♀️ daily movement
🌿 time outdoors
💤 consistent sleep routines

Menopause is a transition, not a decline — and sleep can be your foundation for navigating it with resilience.

✨ Make your sign to start being aware of and listening to your body.

22/09/2025

Things you can do to support your sleep...

Taking the pressure off is the very first step. If you’ve been around here for a while, you’ll know that I speak a lot about acceptance - accepting where you are now and the limitations of your sleep at the moment can be a powerful first step to improving your relationship with sleep.

Secondly, allow yourself to look a little deeper:
Do you feel safe?
Do you feel lonely?
Do you have difficulty separating from work?
Did you have any me time today?

All of these things are great places to start assessing your relationship with sleep and can be impactful when guided by a professional. As a sleep therapist, I work with clients on transformations like this every day and love to see the changes and improvements unfold for them.

If you’re ready to know more about working with a sleep therapist like me, you can book a discovery call to find out more and ask your questions - with no obligations or pressure to commit.

Drop me a DM or head to the link in my profile.

03/09/2025

Hi! I’m Dr Kat - here’s how I help women to feel good!
🩷

As some of you may already know, I’m a sleep scientist and body clock expert.

This means that I truly and deeply understand how the body works when it comes to sleep and more specifically, women’s sleep. Why is this important you might ask... Because women sleep differently.

I practice as a Sleep Therapist and am endlessly passionate about helping women sleep well and feel good. 🩵💙

💤 Sleep is a cornerstone of our health, so while I believe in a gentle approach to making changes and working towards your sleep goals, it is an important part of the healthy lifestyle puzzle.

💭💬 If you have questions I’d love to hear them or specific sleep concerns you’d like to hear more about on here, just drop them in the comments - or if you want to know more about working with me 1-1, I’ll happily have a chat in the DMs or via a discovery call - no strings attached, no obligations.

Ready to Sleep Well & Feel Good? 🙌

’sHealth

26/08/2025

Stop scrolling, you’ve found it - your gentle but effective approach to nurturing your sleep and your health. 💙🩵

My key recommendations when approaching your sleep are:

💤 Acceptance - that sleep is not coming right now, that you are where you are and that your body is responding how it is responding.

💤 Me time - time that is just for you, and helps you to access the calm we’re looking for when trying to sleep - and in a realistic way too - not all “me time” looks like a 2-hour bath (although that would be ok too!)

💤 1 step at a time - following on from point one, working towards better sleep is a process - you can put plenty of support in place to help get you closer to that - but don’t put pressure on yourself in that process.

Make sure you’re following me to see more, and save this post for when you need that reminder. 💾

25/08/2025

There’s still plenty of summer left....
How can you start to embrace this as the summer you started to support your sleep for better overall health?

I’ve got a few pointers...

😴📱Less screen time
It’s a tricky one, but it’s a big one - can you give yourself a cut-off point in the evening, or better still, the afternoon?

😴🚶Moving throughout the day
Movement helps out our circadian rhythm by ensuring it knows we’re fully awake and alert. It also tires us out more so that when we come to sleep, our mind and body are tired and ready for sleep.

😴🛏️Take a good look at your bedroom.
The environment we sleep in matters - it doesn’t need to be immaculate or polished by an interior designer, BUT - it ideally should be somewhere where you can truly switch off - without piles of washing in the corner, TVs or Laptops in sight, comfortable and welcoming.

😴☕️Limit your caffeine
This might sound like an obvious one but even if you think you can handle caffeine well, having it in your system later in the day can heavily impact your sleep. You absolutely should consider this one if you’re someone who has difficulty switching off at night.

Want more?
Hit follow and if you have questions, leave them in the comments.

Kat
x

07/08/2025

Did you catch me on BBC’s The One Show this week? Sleeping in the warmer, lighter months can be difficult - but there’s plenty we can do to help ourselves. 🩵

No matter what you struggle with, there are many habits and behaviours you can introduce to help you sleep well and feel good.

Get in touch with me if you’d like to know more about working with me, an experienced sleep therapist with supportive approach.

28/07/2025

How’s your sleep?

How are you managing to sleep in the warm weather?

We’ve had some pretty warm recently, and the summer months continue 🩵

While this is lovely for many reasons and I am in no manner wishing it away, it can play havoc with our sleep!

If you’re someone who struggles with their sleep anyway, this can be incredibly frustrating and even debilitating.

Let’s not underestimate the impact that poor sleep can have on our wellbeing and day-to-day.

💤💤 Here are a few little tips to help you get your quality hours of sleep, despite the heat.

Can you give yourself extra wind-down time? Moving around a lot makes us warmer, so if you can give yourself a slower, more gentle journey to bed.

Think about materials - can you switch up your bedding and PJs? Think natural fibres - light cotton or linen.

Can you regulate the room temperature during the day? Perhaps keeping it shaded and ventilated.

Avoid alcohol and spicy food in the evening, these can both disrupt your body’s temperature regulation.

Gentle breathwork to calm the nervous system - could you add this into your evening routine or try a little as you relax in bed?

Plus, remember that it’s not your fault and that it will pass - our psychological responses can be very impactful on our experiences with sleep, so try to approach your sleep struggles with acceptance and curiosity rather than frustration or despair.

💙 I’m Dr Kat and I’m a qualified Sleep Specialist, focusing on working with Women to improve their wellbeing through sleep and solve sleep problems with care, compassion and results. Get in touch if you’d like to know more about how you can work with me. There’s no obligation, so go ahead and ask your questions.

20/07/2025

One thing I often speak about in relation to sleep is emotional safety - that sense of feeling supported, grounded, and connected. And during the warmer months, that can become more accessible ☀️

Lighter evenings open up social plans and our drive to be outside and active - the opposite of our winter inclination to hibernate.

Whether it’s a walk with a friend, dinner outside, or simply more daylight, these moments can help your and, importantly, your nervous system, feel safe, and that directly supports sleep. 💤

You might notice:
✨ Falling asleep more easily
✨ A comforting sense of increased tiredness at bedtime
✨ Less rumination at night
✨ A lighter or more balanced mood
✨ A greater sense of calm in your body

While we often focus on what’s making sleep hard, let’s also notice what’s making it easier.
Are you feeling more connected lately? And is it helping you rest? I’d love to hear your experiences. Drop it in the comments or DM me 🧡

I’m Dr Kat and I’m a qualified Sleep Specialist, focusing on working with Women to improve their wellbeing through sleep and solve sleep problems with care, compassion and results. Get in touch if you’d like to know more about how you can work with me. There’s no obligation, so go ahead and ask your questions.