If you’ve always been a good sleeper and suddenly find yourself wide awake at 3am, struggling to fall asleep, waking more often or simply not feeling refreshed in the morning, perimenopause could be playing a role. Sleep disturbances affect an estimated 40–60% of women during perimenopause, and the numbers are even higher among women seeking help through menopause clinics.

In this episode of Healthy Her, Amelia Phillips is joined by clinical psychologist and sleep researcher Dr Amelia Scott, founder of Circa Sleep, to unpack why sleep can become so disrupted during this stage of life.

They explore what’s happening as our hormones begin to fluctuate, how symptoms such as hot flushes and night sweats interact with sleep, and why stress, anxiety and changing sleep patterns can sometimes compound the problem.

Most importantly, they discuss what actually helps. From evidence-based strategies for insomnia to the everyday habits that support deeper, more restorative sleep, Dr Amelia shares practical ways to get your sleep back on track.

In this episode, you’ll learn:

• Why sleep can suddenly change during perimenopause
• How fluctuating hormones can influence sleep
• Why waking during the night can become harder to recover from
• How stress and anxiety interact with sleep in midlife
• The common sleep mistakes that can unintentionally make insomnia worse
• What CBT-I (Cognitive Behavioural Therapy for Insomnia) is and why it’s considered a first-line treatment for chronic insomnia
• Practical strategies to improve sleep quality and consistency
• When disrupted sleep is worth investigating further

Whether your sleep has only recently started to change or you’ve been struggling for years, this episode will help you understand what may be driving it, and what you can do about it.

About the guest:

Dr Amelia is a Clinical Psychologist and sleep researcher with a Master of Clinical Psychology and PhD from the University of Sydney. She runs Cira Sleep, a clinic specialising in treating insomnia and sleep disorders in the context of health conditions, such as chronic pain and neurological disorders. She practises CBT-I (Cognitive Behavioural Therapy for Insomnia) and ACT informed therapy. She also has a special interest and additional post-graduate training in perinatal psychology, supporting women experiencing sleep disorders. Amelia draws from a range of evidence-based methods, and has a warm and collaborative therapeutic style.

Dr Amelia is about to launch an online course called The Insomnia Program, and there is an opportunity to be a part of the pilot program free of charge for a select few. It's a five-module, 6 week online course built on CBT-I, along with ACT therapy. A blended treatment program designed to address the root cause of insomnia and help you build a calm trusting relationship with your sleep.

Amelia is in the pilot phase right now and looking for the first participants to partake in the program now. If you'd like to be a participant or hear when it launches, express your interest below.

Be part of Dr Amelia's Pilot Program:  https://www.circasleep.com.au/the-insomnia-program 

Learn more about Circa Sleep here: https://www.circasleep.com.au/ 

Follow Dr Amelia on Instagram here: https://www.instagram.com/drameliajscott/ 

About the host:

Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.

Instagram: @_amelia_phillips
Have a question? Email: ap@ameliaphillips.com.au
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health

CREDITS
Host: Amelia Phillips                                                                                                        
Guest: Dr Amelia Scott.                                                                                                                      Audio Producer: Darren Roth
Music: Matt Nicholich                                                                                                                Production Partner: Nova Entertainment Pty Ltd

Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. 
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