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#123: Kayleigh Povey: Navigating sleep at every stage, from newborn to menopause
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Are you struggling with sleep - whether you’re up with a newborn or wide awake during menopause? You’re not alone, and this episode is packed with support.
This week on the Kate Hamilton Health Podcast, I sit down with certified gentle sleep coach Kayleigh Povey, who brings over a decade of experience as a clinical psychosocial expert. We explore the full spectrum of sleep - from the chaos of baby wakeups to the hormonal sleep disruptions of perimenopause. Kayleigh shares her personal journey with sleep deprivation and how it led her to help families reclaim rest without guilt or unrealistic expectations.
We unpack how baby temperament, breastfeeding, and social media shape our sleep stories, and Kayleigh delivers practical, compassionate tools for improving sleep quality at every life stage. If you’re a new parent, approaching midlife, or just tired of being tired, this episode is your gentle permission slip to prioritize rest and build a healthier relationship with sleep.
EPISODE HIGHLIGHTS:
[0:17] Meet Kayleigh Povey: Gentle sleep coach with a psychosocial edge
[1:24] Why sleep is foundational for both parents and children
[3:33] Kayleigh’s journey through extreme sleep deprivation
[12:56] Newborn sleep tips: what works, what’s realistic
[19:15] How your baby’s temperament affects their sleep patterns
[26:31] Busting breastfeeding myths around infant sleep
[30:58] Letting go of guilt and the pressure to “get it right”
[32:34] Why you can (and should) trust your parenting instincts
[39:17] The dual challenge of parenting and perimenopause
[43:39] Supporting women’s health through hormonal shifts
[46:13] Quick, practical strategies to improve sleep quality
[52:43] Sleep hacks to get better rest starting tonight
Links & Resources:
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.
Disclaimer: This episode is for informational purposes only and is not intended as medical advice. I am not promoting or endorsing any specific product or supplement discussed in this episode. Always consult with your healthcare provider before starting any new supplement or health regimen.
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Transcript
Introduction to the Podcast
00:00:08
Speaker
Hello everyone and welcome back to another episode of the Kate Hamilton Health Podcast. So today's episode, I chat with Kayleigh Povey. Kayleigh is a certified gentle sleep coach and psychosocial expert with over a decade of clinical experience supporting families through some of life's most challenging
Kayleigh Povey's Background
00:00:28
Speaker
transitions.
00:00:28
Speaker
With a background as head medical social worker in one of Ireland's leading children's hospitals, Kayleigh brings a rare depth of trauma informed, compassionate care to her work. She currently supports parents and is expanding her work to include women navigating perimenopause and menopause, helping them transform their relationship with sleep through evidence based child centered strategies that honor each family's unique needs.
00:00:53
Speaker
Trained by world-renowned sleep expert Kim West and with specialist education in attachment, trauma and infant mental health, Kayleigh is deeply committed to empowering exhausted families to reclaim restful nights and regulated days.
Understanding Sleep Issues Across Audiences
00:01:09
Speaker
Her work is rooted in understanding, working in partnership with women to create personalised sleep plans that restore and not only rest, but energy, clarity and a sense of self during times when these things can really feel hardest to find.
00:01:24
Speaker
We have the most amazing conversation. We talk about everything from sleep deprivation and what it feels like. We talk about optimizing newborn and mom sleep.
00:01:35
Speaker
We talk about guilt and judgment that we often feel as new parents. We talk about social media and its influence on those pressures and how we need to get back to actually listening to our instincts.
00:01:48
Speaker
We talk about menopause and perimenopause and the sleep issues that that stage of life brings. We talk about sleep habits, like all the do's and the don'ts around sleep for ourselves as we get older.
00:01:59
Speaker
And we talk about what we can do if we can't sleep. This is a fantastic conversation where I feel there is some value in it for absolutely everybody listening, whether you are a new parent, whether your kids are a bit older, whether you don't have kids.
00:02:15
Speaker
if sleep is important to you or if sleep is an issue for you, either or there's some value in this conversation for you. So without further ado, here is the episode on sleep with Kayleigh O.
00:02:30
Speaker
Kayleigh, welcome to the podcast. Thank you, Kate. I'm so happy to be here. It's like a trip down memory lane for us, isn't it? For anyone listening who doesn't know me and Kayleigh, we're in secondary school together yeah and our paths have crossed again now in a professional sense. And I'm really excited for this conversation.
00:02:46
Speaker
Yeah, thank you. We were good pals in school and then life happened and here we are again. So yeah, I'm so happy to be here. And we're very sensible and adult-like compared to what we were like in school, would imagine. Yes, absolutely. Our lives are completely different.
00:03:01
Speaker
You're a further ahead than me in the parenting world and I'm still in the toddler era of my
Kayleigh's Journey Into Sleep Coaching
00:03:08
Speaker
parenting life. So yeah And this is why I'm really excited to talk about all things sleep ah related, sleep health and how we can improve that in relation to, you know, being a parent of young children and then kind of talking about different stages of ah of life as well, going in talking a bit about menopause and sleep.
00:03:25
Speaker
Before we get into all of it, do you want to just tell everyone a little bit about you and your background as well and what kind of led you to where you are with this sleep education that you're giving us? Yeah. and So and my name is Kayleigh Povey and I own sleepies.ie, which is a service dedicated to supporting parents with their little ones sleep.
00:03:44
Speaker
So my background is in medical social work. I've been a medical social worker for God, in nearly 12 years, specializing in paediatrics. I'm the former head medical social worker in Temple Street Children's Hospital.
00:03:58
Speaker
And throughout my whole career, really, you know, sleep issues were always ah challenge for parents because the nature of Having a child who's unwell or chronically ill, you know, parents, when they're in the hospital, they're sleep deprived.
00:04:14
Speaker
So I've always been interested in this area and have been supporting parents around this. But it wasn't really until I had my first child who really struggled with sleep that I understood what it felt like to be chronically sleep deprived.
00:04:29
Speaker
So he slept well until the dreaded four months sleep regression. And then from four months to 10 months was, you know, weeks every couple of hours. I'd say the longest stretch of sleep I would have had would have been kind of three, four hours if I was lucky. And I just felt like.
00:04:46
Speaker
Oh my God, I needed support and I realized just how much of a struggle that is for parents. And in particular, I think when parents are working and, you know, thinking about going back to work.
00:04:59
Speaker
So I decided when i had my second child to take a career break and to study and learn more about this.
Menopause and Sleep Challenges
00:05:09
Speaker
I've always been interested in kind of furthering my knowledge and education in particular around kind of supporting parents. So not only did it help me with my second child in that I knew exactly what to do and didn't live that chronic sleep deprivation. Obviously, there were sleepless nights at different times, but the chronic sleep deprivation I was able to implement all of the different learnings. So he slept much better, which meant that I also slept much better.
00:05:39
Speaker
So my current, I guess, work is I'm on a career break from my pediatric social work job, which I love. And I'm focused on supporting parents through Sleepy. So through Instagram, through one-on-one work, I run masterclasses.
00:05:55
Speaker
I do voice note check-ins and through talking to people like you to to help parents who are listening today. So I guess throughout my work with parents, I've since become really interested in women's sleep, in particular as we are aging towards perimenopause and menopause and I've learned so much about how hormones impact women's sleep and how our sleep can end up quite poor and when we go through perimenopause and menopause about 60% of women end up with sleep insomnia so it's a real serious issue you know and there are ways to help
00:06:36
Speaker
improve that within my own professional kind of journey my paths are kind of changing slightly but it all is still focused on supporting parents and in particular mums so that's kind of where I'm at at the moment that's fantastic and it's such important work because I didn't realize that statistic you're saying 60% of menopausal women are suffering with sleep insomnia Yes.
00:07:05
Speaker
Wow. And around 30% of perimenopausal women suffer with sleep issues. Like me, myself, I had my babies later. I was 34 when I had my first and then 36 when I had my second. And, you know, perimenopause can start in the mid 30s. And what perimenopause is, is your Eastern levels start to reduce.
00:07:26
Speaker
And that has a big impact on our physical health, our emotional health, our mental health. So it's really important
Parenting and Sleep Deprivation
00:07:34
Speaker
to educate ourselves and be aware of that. And sleep is impacted a lot.
00:07:41
Speaker
Let's bring it right back then to you're talking about you understood how it felt to be so chronically sleep deprived after your first child. What does it actually feel like for anyone who... maybe maybe hasn't had kids yet. They're like, oh my just someone who might have have been experiencing some of this and didn't realise, oh God, I really was in in the depths of it.
00:08:01
Speaker
What does it feel like? I think for me, it's, you know, what I felt was that real just lack of energy, you know, being able to enjoy your maternity leave like you want to.
00:08:13
Speaker
you know, you're trying to get out and about. I always think that kind of six to nine month time, I always say this to parents that I work with, is a really challenging time because you've got weaning, you're trying to make food, you're cleaning up after food, you've washing, you're in that routine, you've had six months of parenting, in particular if you're new parent, so this whole shift And move into matrescence if you're a mum where your brain has physically changed as you've become a parent.
00:08:43
Speaker
And, you know, mum described to me like she was sitting on a couch and her little baby was sitting on the floor playing and she just was so chronically sleep deprived. She just couldn't play with him. She was just sitting there.
00:08:56
Speaker
And that to me was such a kind of real obvious sign that she was in trouble, that she needed help and needed support. So chronic sleep deprivation, we know impacts our mental health.
00:09:10
Speaker
It impacts our hormone health. It impacts our appetite, how we feel, our energy levels. And I think for me, it was just knowing that going to bed, you weren't going to get any sleep. So you start to feel quite negative about sleep, you know, that kind of loss of hope that you're going to feel better and, you know, be able to enjoy the day better.
00:09:33
Speaker
It feels never ending, doesn't it? It's like that feeling. My sister has actually just recently had a baby there last week. I love being an auntie. I love being an auntie. It's the best. That's her second child. But I love the newborn stage when it's not yours.
00:09:47
Speaker
And being an auntie is the next best thing is you're like you get all the newborn snuggles and then you get to hand him back and go home to your definite night's sleep. That, that, that, sorry, I'm making joke about but it is that, that anxiety going to bed and not knowing how long you're going to get, it it does really feel like a dark hole that you feel like is never going to end. It's like a dark tunnel that you can't see the light at the end of, isn't it?
00:10:10
Speaker
Yeah. And i for some parents, you know, they'll go through the newborn phase and, you know, around eight weeks, then babies start to produce melatonin, which is a sleepy hormone, which is when you start to see those slightly longer stretches in the evening you might get four hours you might get five six and then it stretches but for some babies they are stuck in this cycle of waking very frequently and therefore those parents end up you know being sleep deprived in the beginning but nothing is improving and they're going
00:10:43
Speaker
for months and what I see quite commonly is that mums who are on maternity leave they can manage it while they're on maternity leave because they're off and they'll go back to bed and they don't have to go to work during that time but they seek help then when they are getting to that kind of maybe nine ten month stage or maybe a little bit later where they're kind of thinking how am I going to go back to work and manage on such little sleep so then they reach out for help when it's a crisis and You know, for me, what I would love and my wish for parents is that, you know, even auntie Nagle will be part of the education and understanding, you know, how babies sleep and how to help them improve sleep if you are in the trenches with your child's sleep. So, you know, there's lots of different layers and similar to health and well-being, you know, it's one of the three pillars of good health. So you have nutrition, you've exercise and you have sleep.
00:11:40
Speaker
but sleep is, you know, more essential and it's, you know, only second to oxygen. The only thing more important that you need for survival is oxygen, you know? So if you think of it like that and how important it is for us and that prioritizing it is really, really important. So I think, you know, that newborn phase, we know, we expect to be sleep deprived and we know we have to feed our babies very regularly every two or three hours so you know you're going to be up and you kind of prepare for that but when it goes on longer than that three four five months then you need to seek help that's what I would say to parents
00:12:20
Speaker
Is there a link between the chronic lack of sleep and postnatal depression? Well, I think, you know, when you're not sleeping well and your anxiety level is higher and you are not enjoying the days, you're moving into that danger territory, you know, where your risk factors are much higher. So if you're not sleeping well, your risk factors for postpartum anxiety, depression, postpartum psychosis are all higher.
00:12:52
Speaker
So we really do need to prioritize sleep. So let's get into these early stages. And someone listening has a small baby at home, you know, they're in these early stages or they know someone who has a small baby at home and might pass on this podcast too.
00:13:08
Speaker
What kind of things can we be putting in place from early on to optimize sleep for your baby and for yourself? I guess lots of parents will say, well, how can I help my newborn sleep better?
00:13:19
Speaker
The most important thing and the key thing for your newborns so babies who are one two three four months the most important thing is regular feeds during the day so you'll hear things like you know not letting your baby go over kind of three to four hourly feeds or feed on demand if you're breastfeeding and what we want to focus on is that that they're getting full kind of good feed so if your baby's becoming distracted go into a quieter room ensure that they're getting that good feed very regularly throughout the day. And why this is important is it all links back to, similar to health, the three pillars of sleep, the three foundations of sleep, which are sleep pressure. So this is your innate drive to sleep.
00:14:06
Speaker
Sleep pressure is that feeling you get when you're exhausted. It's the tired feeling. And it's built up in your brain through a neurotransmitter called adenosine, So adenosine is that sleepy feeling and that rises throughout a awake time. And it's the same for adults, babies and children.
00:14:24
Speaker
So for younger babies, we want to make sure there's a good balance between awake and sleep time. So that's why you'll read lots of advice around when that should be and how long they should be.
00:14:38
Speaker
And the reason behind that is because they're trying to balance sleep pressure. So what helps to build sleep pressure is one, being awake. Two is muscle stimulation. So lots of movement.
00:14:51
Speaker
If you have a younger baby, tummy time, you know, rolling. If you have a toddler or child, lots of active play. And then brain stimulation. So, you know, sensory activities, jigsaws, whatever you like to do with your baby. If you're out and about walking, you know, have the hood down.
00:15:08
Speaker
Let them look at the world, let them be stimulated by the environment that you're in. And then the second foundation of sleep is your circadian rhythm. So again, similar to adults. And this is what I see a lot of that we need to try and kind of tweak the routine to support the circadian rhythm.
00:15:26
Speaker
And what helps to support your circadian rhythm as a baby and also an adult is one exposure to light. So sunlight and some research would show us that 10 minutes of sunlight, so direct sunlight where it's hitting the back of your retina in the morning can help babies and adults and children fall asleep easier and sleep longer overnight.
00:15:49
Speaker
So sunlight in the early morning, ideally before 9am, 10 minutes outside can work really really well at helping to set the body clock and equally in the evening time then as our bodies are producing melatonin which is a sleepy hormone darkness helps our bodies produce that so it signals to the brain that it's time to wind down and go to sleep you know if you are exposing yourself or your baby to lots of light and if you think of how we live in a modern world
00:16:22
Speaker
We live in a very bright world. Like 50 years ago, we wouldn't have had as many lights as we do in our home. You know, so turning down the lights, darkening your home in the evening time can help with the production of melatonin, which will signal to your baby that it's time for sleep.
00:16:40
Speaker
And then the third pillar or a third way to support your body clock is with temperature. In order to sleep well, our room needs to be a certain temperature, so not too hot.
00:16:53
Speaker
And for babies, it's around kind 18 20. degrees For adults, it's around 16 to kind of 18 degrees. Your baby's core body temperature drops slightly in the last third of the night. So sometimes you'll see early rising or wakes at 4 or 5 And that can be because they feel cold. And also your home sometimes can be colder because naturally you've had the heating off and it's the coldest part of the night.
00:17:22
Speaker
So things like adding an extra pair of socks, an extra layer if you have a baby or a younger child can actually work really, really well. So always dress your baby or your child for the coldest part of the night. That's just a little tip.
00:17:35
Speaker
And then the other pillar or foundation of sleep is your sleep hormone. So as I mentioned, melatonin is a sleepy hormone. Cortisol, if your sleep pressure, you know, if you're awake too long in order for your body to keep going and stay awake, you'll produce cortisol, which research shows impacts sleep.
00:17:56
Speaker
And as I mentioned, adenosine and then serotonin, which is the happy hormone. So the three pillars of sleep That's what we do in sleep coaching. We tweak routines.
00:18:08
Speaker
We do an assessment. We look for red flags. How can we change? How can we support sleep pressure? How can we support the circadian rhythm? And by also prioriti prioritizing the sleepy hormones that we need to help babies and children
Strategies for Optimizing Newborn Sleep
00:18:24
Speaker
sleep better.
00:18:24
Speaker
Yeah, there's so much to it that like we don't think but like a lot of the stuff, you know, people are like, oh, yeah, look, I know it's supposed to be cool room. it's supposed to be dark. like But it's like we know these things, we can list them, but we don't actually take them seriously and realise how much of a difference when they're all pieced together it actually makes.
00:18:41
Speaker
Yeah. And I always think of sleep, you know, the more I've researched it and learned and kind of the more courses I've done in it, it's similar to fat loss in that, you know, you can buy the protein powder and have a protein shake or you can have a low calorie meal Or you can go to the gym once, but you know it's not going to have any longer term effects. It's over time and building those kind of habits that will help improve sleep.
00:19:09
Speaker
Patience and consistency. Yeah. yeah but Those are both very hard to have when you're really tired. They are. And you know the number one indicator on how well your baby will sleep is their temperament.
00:19:21
Speaker
So if you have a baby who's particularly sensitive, You know, there's other words such as alert, high needs, FOMO babies, Velcro babies, but a baby who wants to be in your arms, who loves co-sleeping, who wants to be beside you, loves contact naps, you most likely have a baby who has a sensitive temperament and they need you to help them sleep, which can be, you know, very hard for a parent because it's very intense, in particular those early couple of months. And then if it's going on,
00:19:55
Speaker
you know, where you're sleep deprived. So with babies who do have a sensitive temperament, they need a particular way of helping them improve sleep. Because if you try and rush in and do things too quickly, you know, you end up with a lot of tears. And again, sensitive babies can go from zero to a hundred very quickly.
00:20:16
Speaker
They can cry for a long time. but can be really distressing for parents. But I think if you know and understand your baby's temperament, then you know how to work with them and not against them to improve sleep. So oftentimes parents will say, oh, my baby doesn't sleep well because I, you know, I do contact naps or i co-sleep or I'm breastfeeding. But that's not why your baby isn't sleeping well. It's back to sleep pressure, circadian rhythm.
00:20:45
Speaker
you know, their sleep hormones. So there are ways to support sensitive babies and improve sleep and they can sleep very, very well. But when you're in the depths of it, it is it is tough.
00:20:57
Speaker
That's so interesting. You said about it's not really kind of what you're doing that that's causing it. Like as I would have thought that breastfeeding would definitely play a part in in, you know, sleep patterns of a baby.
00:21:10
Speaker
And I would have thought how you interact with your baby in those situations would have an impact. Like, for example, me and my sister would be so different when it comes to our babies. Now, my babies are are much older now. Like I would have been a really old school.
00:21:21
Speaker
Like I would have been so... Now, I didn't breastfeed. And I was quite lucky with... My first two babies anyway, they slept the night very quickly. We were on bottles. Like by six weeks, they were both sleeping the night. Like my third baby was a little bit harder, but I was very young when I had my first child. I was 23. There was probably a lot of selfishness there to me and my partner from day one.
00:21:40
Speaker
It was every second night. We shared the load. People at the time were like, oh my God, Kate, you're so selfish. You like your husband has to go to work and you're like making him do half the night. So I was like, yeah, but to look after the baby during the day I need to be able. And like I was 23 and I did not.
00:21:54
Speaker
So like before I had Jaden, I used to literally like lie until midday kind of, you know, You know, that like early 20s age. And so this was a huge like shock to the system for me. So I think because we were so young and we were like just learning as we went, we did every second night and that worked wonders.
00:22:09
Speaker
Also with my babies, I did let them cry. is that is that a really bad thing to do? Well, I think, you know, every family is different. And for me, I've done a lot of training in attachment and trauma. And I think you have to meet the parent to where they're at. And in terms of leaving your baby to cry,
00:22:29
Speaker
You know, what I always advocate for is responsiveness and responding to your baby and helping them think about why is your baby crying? What are they signaling for?
00:22:40
Speaker
and that I guess what our role is, is to respond to them. So for me, i think the importance is in the responding and being present for your baby. And with cry it out methods, like a long time ago,
00:22:56
Speaker
that was recommended as the go-to for improving sleep but we know now there's lots of other ways to improve sleep without having to leave them alone and I think it's about knowing that and understanding that and I think unless you have that information how are you gonna there's another way some parents can't tolerate being in the same room as their baby crying they find it too distressing and that's because it's built within our DNA to respond to our babies you know we're we're tuned as mothers to respond so if you have a baby who's sensitive and goes from zero to 100 and will cry and intensely now I'm meaning intensely for hours you know it will be impossible to leave your baby than your baby
00:23:45
Speaker
crying or I always say to parents well what's the crying saying to you you know and parents will usually know that different cries yeah different babies yeah they are they babies have different cries for different things and that's it I suppose my children never screamed all night so like let's say my baby woke in the middle of the night crying I'd be like okay we got to change a nappy we got to do a feed and then you know burp the baby or whatever and then put the baby back down and then the baby might cry for ah few minutes and then they would go back to sleep and then that just worked.
00:24:16
Speaker
But I suppose the difference is if you put your baby down and they start screaming bloody murder, then that's a different story altogether. Yeah. And I think that's the difference with some methods of sleep coaching is that, you know, a parent will be told stand outside for, you know, certain amount of minutes before going in.
00:24:34
Speaker
And for me, i don't use that method because for me, when I was in that situation and tried it, I found it too hard. My baby just cried more and louder.
Historical Context of Sleep Perceptions
00:24:45
Speaker
So it didn't work.
00:24:46
Speaker
So I have to find another way. And there is another way. And when you balance out sleep pressure and, you know, circadian rhythm, you can get your baby to sleep with very minimal tears. Now, some babies will cry and will signal while you're in the room and you're trying to make these changes.
00:25:05
Speaker
And that can be sometimes really hard for parents to sit beside and comfort their baby while they're in the same room. But we know prolonged crying for babies is not good for their brain development and brain health you know that babies have needs and they need to be met by their parents you know so it's a balancing act you know i never judge people for how they parent because I've worked with parents from all walks of life you know and who've ended up
00:25:37
Speaker
in very difficult situations through you know working in the hospital where you may have worked in child protection or bereavement and people make decisions for different reasons and they may be going through their own trauma and their own mental health issues so sometimes improving sleep in the way the only way you know how is the best way and the only way you have at that time. So I think it's really education is key and knowing, and like I didn't know about this method of sleep training
00:26:11
Speaker
And I was a social worker for, you know, however many years at the time until I met one of my old primary school friends in the dentist, because obviously your teeth fall out when you have a baby. And i was telling her what was going on. And she was like, OK, this is what you need to do. And I was like, oh, my gosh, I didn't know this. OK, thank you. And, you know, back to your point about breastfeeding and sleep issues, again, i think that's a view that we all have or had and certainly in my experience you know I work with lots of formula feeding families whose babies have sleep issues and I think the reason why we have this innate feeling and view of formula that actually
00:26:55
Speaker
means less sleep issues is because traditionally back in you know the 50s 60s formula companies were advertising this so our parents generation and their parents generation moved to formula feeding because they were told by formula company companies that it was better for babies and better for their health and they'll sleep better and they'll be you know healthier children So it was kind of a marketing and advertising campaign that I think we're kind of dealing with the kind of remnants of that.
00:27:26
Speaker
But certainly, you know, my first child, he was nearly four, i combination fed him. So in the beginning, he was born, jaundiced, he needed fluids,
00:27:37
Speaker
And, you know, i was very happy to do that. And it worked really, really well. And I had a lot of difficulties breastfeeding in the beginning. it was so painful. And I had, again, I'd done all the prep work. I'd met a lactation consultant. I had my plan.
00:27:53
Speaker
But it felt completely different. And it was really hard. And I think if I hadn't had the bottles or the formula in the beginning, i probably would have ended up.
00:28:04
Speaker
stopped breastfeeding very quickly because it was too painful but then on my second child again completely different experience it's amazing how different babies can be you know but certainly breastfeeding doesn't mean less sleep and the formula doesn't mean more sleep I just wanted to interrupt the podcast for a moment to talk to you a little bit about Kate Hamilton Health online coaching.
00:28:31
Speaker
So we have two coaching options available. We have our elite coaching and we have our group coaching service. Our elite coaching service is bespoke individualized coaching, which will help you to finally break free from diet culture with one to one, anytime support from your coach and with access to a safe, supportive community.
00:28:53
Speaker
This is a higher ticket a coaching option and the coaching is by application only. If you go to my website, KateHamiltonHealth.com, you will be able to apply for elite coaching through there and we will be in touch to organise a call and to get you up and running.
00:29:07
Speaker
in relation to our group coaching. Our group coaching starts on the first Monday of every month. When it's full each month, we do close the doors. With the group coaching is about building the habits, body and energy of the healthiest version of yourself and finally make it stick.
00:29:25
Speaker
We include personalized calories and portions, food lists, recipes, meal plan ideas, step goals, home or gym based workouts, depending on what you want.
00:29:36
Speaker
Changed every eight weeks. Mindset work, app access. So that's the Kate Hamilton Health app, which will be your hub for everything. Weekly yoga classes, WhatsApp group community, weekly group Q&A with myself, Facebook.
00:29:49
Speaker
fun challenges, daily habits form, weekly self-check-in, fortnightly check-ins with your coach, a library full of lifestyle guides, a library full of lessons, seminars, and all of this is updated regularly.
00:30:03
Speaker
We have weekly check-ins, group Zoom calls with myself and the team, regular guest seminars where we get experts on to talk more to you about different topics that we need experts on for. And then we have in-person events twice a year that you will get at a major discount as being a member of the Kate Hamilton Health community. So as I said, this starts the first Monday of every month. If you go to my website, KateHamiltonHealth.com, you will see when the next group coaching intake is starting for you.
00:30:33
Speaker
So we close the doors as soon as that intake is full or the Monday before the group coaching starts. So usually that last Monday of the previous month. So if you head over to Kate Hamilton health.com, all of that information that I've talked through is on the website.
Empowering Parents on Sleep Expertise
00:30:49
Speaker
You'll be able to book your spot for the next intake there. And I will chat to you all then.
00:30:58
Speaker
I think what's a really important message from even just like everything we've talked about here around sleep, around feeding, about around crying, around our methods of comforting our children. The number one thing that's got to go for every single mother or father listening is guilt. And it's amazing how hard we are on ourselves as parents.
00:31:15
Speaker
That, you know, even like listening to these things in my head, I'm like, oh, my God, maybe I shouldn't have let my babies cry. But it then I'm like, no, I didn't know any better but back then when I did it. This is what I did, because that's what I thought I needed to do. And, you know, and there'd be a lot of people listening being like, oh, I should have done this or I should have done, you know, and I think if you're worrying about doing the wrong thing or you're worrying about being a good parent, then you're a good parent.
00:31:35
Speaker
I love that phrase because it's so true. I always feel you make the best decision you can at the time. And I think there's always going to be people out there. And I think we live in an age where we're we can consume so much information and opinions by so many people on the internet and, you know, through opinions from family, from friends.
00:31:58
Speaker
You know, if you think of how we parented parents, you know how people parented long time ago was in your family setting in your village and that's where your knowledge came from it didn't come from random strangers telling you to put your baby to sleep at 10 0 5 a.m and give them a two hour 15 wake window or put the information into an app and the app is going calculate how long your baby should sleep but The app doesn't take into account whether your baby is getting sick or going through developmentally earlier or later than maybe the algorithms telling the app. So we've so much information.
00:32:34
Speaker
I feel that parents don't really trust their instincts. And that's a lot of the work that I do with parents. You know, when I work with a family, my goal for them is that they become their own child sleep expert.
00:32:48
Speaker
And the package that i have is three weeks. And the reason it's three weeks is because we generally improve sleep within the first week or two. And the third week I'm handing over to them and I'm there in the background as a cushion in case they need to come back to me.
00:33:03
Speaker
And there's always a big shift in how they feel within those couple of weeks. And the third week, I generally see parents will say, oh, I saw this and then I did this. Was that the right thing to do? And I'm like absolutely, that was the right thing to do.
00:33:18
Speaker
But they've listened to their gut, they've listened to their instincts and they've made the change. A lot of the work is around empowering parents to become their own childs.
00:33:28
Speaker
expert because no one knows your child better than you do. That is such a good point. And like, I actually never even thought about like what it must be like for new mothers now. Like I had my first child in 2010.
00:33:41
Speaker
So this is before Instagram. This is before Instagram. Yeah, like you're seeing constant experts on the Internet telling you what you should be doing, shouldn't be doing. You can see everyone else posting what they're doing. Like there was none of that in 2010.
00:33:53
Speaker
But still, I remember the hardest thing about being a young mother was everyone giving you their unsolicited advice, everyone giving you their opinion on how you should be doing things, shouldn't even to the point where I was like me and Dave, we shared the night feeds like I got judgment for that. Whereas that was a decision between me and him. it wasn't me putting a gun to his head, but you know, it was, remember feeling very much like I had to defend myself at every decision I made with my baby.
00:34:19
Speaker
And it's only coming back to me now, as we were kind of talking about this, it's so long ago. He just walked into the house there was as we were recording. He's bigger than me now, he's 15. But when he was a tiny baby and me and Dave were new to it, we hadn't a clue and there wasn't that social media, which I think is great in some ways.
00:34:33
Speaker
We have all this information available. I had like a baby book. My mother is like, my mother's fantastic, but she's not the most like maternal when it comes to babies. Like I'd like, what do I do here? And she's like, I don't know. My baby's 20. And I'm like, thanks.
00:34:48
Speaker
Thanks. That was really helpful. You know, so it was kind of learning as we, and she was like, she was so hands on with me, but she used to kind of you know, I'd be like, what do I do? with it If I said something kind of about something specific, she'd be like, I don't know, like look it up in the book.
00:35:01
Speaker
But it was funny. Like it it, that I didn't really think about how, how more difficult that side of things are that pressure that judgment that even if it's not judgment if you're sleep deprived you're hormonal it can feel like judgment even if it's well-meaning exactly exactly and that's why you know even talking about the crying the breastfeeding they're all really emotive topics you know and I think sometimes you have to cut out the noise you know cut out Instagram if people are in your life giving you unsolicited advice is not to
00:35:34
Speaker
you know, engage with that advice and find people who you feel are supported. And you'll know if they support you, you'll know deep down in your gut, whether you find them helpful or not. And I'm thinking back to when I was pregnant, you know, I was coming up to 40 weeks and there was discussions around induction and everything I read online was so negative about induction.
00:36:00
Speaker
like so so negative to the point where I was like oh god but I was also like I don't want to go two weeks over because I have worked in a children's hospital and I've seen extreme things happen which are so rare but again when you're living and working in that world you're hyper aware of all the potential issues so for me I was like I want to give birth in a hospital I want you know a team around me and access to medical care should I need it you know they're probably like gosh this one but all of the info around induction was so negative and then one day i just said unfollow to anyone who was you know telling me my body was going to end up torn to pieces and it's going to be horrendous
00:36:41
Speaker
And I actually had a really positive experience. had no tears. I recovered well and my baby was born and he was healthy and it was very a very fine time having epidural and all of that was all well managed so and then I had a second induction and ah again had a really positive experience so I think as well oftentimes what we consume can be very negative and you know it's just to be mindful of that that if it's not making you feel good then don't consume the information
00:37:16
Speaker
Yeah. And our brains will always attract to the negative and that it does that to protect us. So it's an inbuilt mechanism and must protect, must keep you safe, take in this negative information.
00:37:28
Speaker
So like we tend to take in a lot more negative than we do positive. And it yeah like, I think the unfollow is huge, you know, ah just surround yourself with people. your friends, your immediate family, what you know, whoever you feel is supportive, even if sometimes they do piss you off, which is going to happen. Like, you know, and they're going to say things and give their advice, opinions, but at least, you know, it's well-meaning, you know, it's come from experience. And then, yeah, like follow the experts that you do find helpful, that you do find a little bit more, i suppose, productive, proactive, like so that it's actually serving you rather than frightening the shit out of you really, isn't it? Yeah. And I think the huge positive about social media and Instagram is
00:38:03
Speaker
you have access to a community and okay, you have to pay for it sometimes. But if you don't have that community within your family or your friends, you can find it online.
00:38:15
Speaker
You know, there's so many groups, there's so many people. And if someone you like who's based, no matter where they are in the world, if they resonate with you and you feel good when you're listening to them or talking to them,
00:38:28
Speaker
you know they can be part of your community, you know, which is really helpful. Because that baby stage can be quite lonely. I remember that being on maternity leave and I used to go into my parents' house and like my sister be rushing around, my so parents be rushing around and people be coming and going and I had nothing to do really and I used to just go in for something to do and I remember feeling very kind of insignificant, like everyone else was busy and i was all I was busy with was feeds and nappies. It can feel quite lonely, even if you are surrounded by people. So yeah, connecting with people that are going through something similar, which is great that, you know, the likes of of, you know, the coaching that you're doing as well is just so beneficial.
Transition from Parenting to Perimenopause
00:39:03
Speaker
I will obviously give all your details when we're finished talking for any new mums out there who do want to reach out to you. But before we kind of go into kind of, you know, wrapping things up and where people can find you and what you kind of offer, let's talk a little bit about as we head towards perimenopause.
00:39:17
Speaker
I spent a decade having kids. Like I had my first child at 23, my next child at 26. And then I had my last child at 31, which is, by the way, hell of a difference, like physically to recover at 31 than it was at 23.
00:39:32
Speaker
So I spent from like 23 to 31 having kids. And then obviously my early thirties with quite small children, I'm 39 now. So I feel like I've got that little bit, my mid to late thirties has been a nice little gap. where, you know, my kids are a little bit older.
00:39:45
Speaker
I get a little bit of a breather. I feel good. I've been able to focus on me. It's been amazing. and I work with a lot of women who are going through perimenopause. I know what's coming. We were talking about this personally as well, that you start having your children in your 30s and by the time they're getting bigger, you're probably going to be heading straight into perimenopause. And for a lot of women listening, it'll be mixed. Some people will be like me. They kind of had kids young or spread them out and they've been raising kids for a decade.
00:40:10
Speaker
And there's other people who've waited to their mid to late thirties, sometimes even into their forties to have their child or their children. And then they're only just recovering from that sleep deprivation. And then suddenly, bam, perimenopause hits.
00:40:22
Speaker
So, you know, it's it's so fun being a woman really, isn't it? I know. And the more I have learned and researched this, the more I'm like, God, maybe I should have had kids at like 19. That's like the optimal. And then you can spend your thirties without being sleep deprived.
00:40:38
Speaker
But society and our modern world doesn't really allow for that anymore because, you know, it's so challenging trying to buy a house and, you know, you're in college and all of that. But, you know, the reality is ah from around 35, if you're, if you enter perimenopause early or around 40, if it's a bit later, you know, you spend 10 years where your Eastern levels are starting to decline.
00:41:04
Speaker
We know that does impact not just sleep, but your physical health, your mental health. And the more I research it and the more training I've done in this area, I've just become so fascinated by it because, you know, years ago, women would have just been put on antidepressants and anti-anxiety medication and told, you know, well, you're going through the change and that's it.
00:41:29
Speaker
And then when the study came out on HRT, which now we know has some flaws in it. The study was done on women in their 60s.
00:41:39
Speaker
Women were taken off HRT, off hormone replacement therapy. So we know that as you enter perimenopause and menopause, your sleep quality declines.
00:41:50
Speaker
And insomnia, as you mentioned earlier earlier, can become a real significant issue. So it's one of the symptoms of perimenopause. And again, that can impact your physical health and your mental health.
00:42:06
Speaker
And the cause of this, I presume, as you said, is that drop in estrogen. estrogen and progesterone and testosterone so all our hormones are changing and reducing in our system so when you go to the doctor you know they can do tests to test your estrogen levels they can do tests to test your progesterone levels however at different times the month that could be surging so it's not always ah good indicator of whether you are in perimenopause or not so the best way to know is to keep your symptom diary so to note down what you're feeling how you're feeling so you can go to your doctor with a much better history on what exactly is going on
00:42:54
Speaker
Basically, medication that you can be treated with when you're going through perimenopause or menopause are HRT, which is hormone replacement therapy, which is estrogen and progesterone, which is going to be free from, i think, the first of June, they finally announced.
00:43:10
Speaker
SSRIs which are antidepressants or hypnotics which again are sleeping aids but they can cause other problems so non kind of medicine treatments would be things like looking at food supplements looking at your sleep habits and then if sleep kind of continues to be an issue looking at cognitive behavior therapy for insomnia which has really really good results in helping improve sleep.
00:43:39
Speaker
That's so interesting because obviously my work is very much based around lifestyle and a lot of what people do, like, you know, people come to me they'd like, i want to lose weight. I'm in perimenopause and, you know, it's an absolute nightmare. I can't lose weight. My body doesn't feel like it's ah like it's mine anymore. And, you know, there's so many issues going on.
00:43:56
Speaker
Can I even lose weight? And I think then some people think, you know, like I need a menopause specific diet and it's like, it can be really annoying, especially if you feel like shit.
00:44:07
Speaker
It is literally the foundations like there's not there's not any different rules as you go through perimenopause and menopause than there is before or after. It's still the same rules apply of of the foundations of living a healthy lifestyle, except it gets a shitload harder because it does. So it is again, it comes back to consistency. It comes back to patience.
00:44:28
Speaker
And what I'll always say, if your symptoms are extreme, and you put into place all of those foundational lifestyle factors that that I do within my coaching, it is worth a visit to the doctor because sometimes it can just be a lot worse than just lifestyle. But in general, when we're talking about general, how can I improve my my health and how can I lose weight when I'm going through perimenopause?
00:44:51
Speaker
It is, you know, like our number one is always sleep. It is optimizing the amount of sleep. that you are getting, even if it's a little bit out of your control, like, you know, putting a ah healthy sleep routine in place, then whole foods, a high protein diet, a high fiber diet, because quite often when people start increasing protein, they don't increase fiber, it causes digestive issues. So fiber being hugely important, to plenty of water, daily movement,
00:45:13
Speaker
resistance training you know so these things are like when we actually start to put these things in place for a lot of women it does make a huge difference because we lead such busy lifestyles such stressful lifestyles that we start addressing these issues one at a time it can make a huge difference you know we start lifting weights we start actually prioritizing that daily walk you're getting that that light that you're talking about as well every day because you're out walking reducing alcohol like that can always be I always feel like I'm such a party pooper but it's just it's so true like it's just a no brainer one, like reducing alcohol right down because it just wreaks havoc in the body, particularly when there's already havoc with your hormones going on inside.
00:45:52
Speaker
But a lot of the habits that I talk, I am getting to a point, by the way, like a lot of the habits that I, you know, that we work through within my coaching program, you know, in relation to nutrition, increasing protein, increasing increasing food quality, fiber, all of those things, you know, the exercise that we put in place, forming all those habits, most of them over time are really doable for everyone.
00:46:13
Speaker
The hardest one to tackle is sleep. The reason it's hard is because As your estrogen levels reduce, your sleep quality reduces. So just touching on what you're saying about, you know, doing resistance training and why that's really important is because our progesterone levels start reducing.
00:46:33
Speaker
And progesterone is responsible for keeping our muscles tight so our muscles can become slightly fibrous. And in terms of your sleep, you might have heard of a condition called obstructive sleep apnea women who are moving into the menopause and post menopause phase, if their progesterone levels start reducing, their muscles are more fibrous.
00:46:56
Speaker
The muscles in the throat can cause an issue because when you're sleeping, your airway becomes floppy. So you're not taking in as much oxygen as you need.
00:47:06
Speaker
And that can result in obstructive sleep apnea. So again, throughout the night, your quality of sleep is reduced and you're having lots of little wakes throughout the night.
00:47:18
Speaker
And then in the morning, you wake up and you don't feel good. You don't feel refreshed. What you're saying about alcohol is... really true unfortunately and you know the narrative around alcohol can be oh I had a glass of wine to help me relax in the evening and it helps me sleep better but unfortunately alcohol is your sleep's frenemy yes it can help you feel relaxed just as yoga can help you feel relaxed or acupuncture or you know a warm bath but if you are having even a glass of wine before bed what happens with your sleep
00:47:53
Speaker
is that your sleep becomes fragmented so you have again lots of little micro wakes you don't realize you're waking up but you're not getting into those deep phases of sleep and REM sleep which we need to help clear the adenosine in our brain and it's really helpful for many many other things so alcohol is not your friend when it comes to sleep I swear I didn't tell her to say this, by
Lifestyle Choices and Sleep Quality
00:48:20
Speaker
the way, everyone. I was actually only just recording a podcast yesterday about this.
00:48:23
Speaker
But all you need to do is like if you wear one of these fitness watches and you know what your resting heart rate is, have two glasses of wine and then go to bed and then check your resting heart rate the following morning when you wake up and wait till you see how much higher your heart rate is just from having two glasses of wine, the difference that's going to make.
00:48:40
Speaker
Your heart rate increases. My heart rate increases like sometimes like up to like 10 beats. Like it could raise from like 58 to like 68. Now I'm really sensitive to alcohol. I just, it doesn't agree with me, but like I, like my resting heart rate would massively increase.
00:48:54
Speaker
And it just shows that your sleep is going to be so shit as well because your body is trying to metabolize that alcohol. So it's busy. Your body's busy doing that. It's like having a heavy meal before, so before sleep, not being a great option most of the time as well, because it means your body can't actually restore and rest. Yeah. The other things that I guess go against falling asleep is even exercising too close to bedtime.
00:49:18
Speaker
So ideally no exercise within two hours of bedtime because that raises your core body temperature and that's key for helping us fall asleep and to maintain our sleep during the night. So like me, I find that if you're not sleeping well during the night and they're up early or you've planned to go to the gym or do a workout and never happens.
00:49:39
Speaker
And then I'm like, okay, I'll work out at eight o'clock or, you know, half eight at night. But if that's too close to bedtime for you, so if your natural bedtime is maybe 10, you will have more difficulty falling asleep and maintaining sleep.
00:49:53
Speaker
as well the other inhibitor of sleep is caffeine and what's interesting about caffeine is we know now there's lots of positive health benefits with antioxidants that are within the coffee bean but in terms of your sleep if you think back to when we talked about sleep pressure so sleep pressure rises and what happens with caffeine is it turns off the receptors and that your body feels when that sleep pressure is rising.
00:50:24
Speaker
So you don't feel sleepy. However, what is happening is your sleep pressure continues to rise. It's diluted with the caffeine. And then all of a sudden when the caffeine wears off, you get that crash where you're exhausted.
00:50:39
Speaker
For new parents who are maybe trying to keep going when their baby is napping or even, you know, women who are a little bit older, who have older children, If you are feeling exhausted, you know, having a 20 minute nap.
00:50:54
Speaker
So have your coffee, then have your 20 minute nap. The nap will reduce the sleep pressure. And then when you wake up after 20 minutes, again, you won't feel as tired, but your sleep pressure will all already have reduced as well. so that's a little hack, if you will. Yeah. So we're all for the naps.
00:51:11
Speaker
That's what we're saying. Naps are great. 20 minutes. So what we want to do is remain in that light phase of sleep. We don't want to get into a deep phase of sleep because then you will experience sleep inertia, which is that feeling when you wake up and you're just so tired, you're groggy,
00:51:29
Speaker
It takes you a while to come around. You need food. You need something to kind of pick you up. So that's because you've woken up in a deep phase of sleep. For some babies and children, you know, if you wake them from a nap, which you will most likely have been advised to do. But if they're in that deep phase of sleep and they wake up and they're crying and really upset, that's because of sleep inertia. So it's that deep phase of sleep that they're suddenly woken out of.
00:51:54
Speaker
So for adults, 20 minutes and cap it at 20 minutes and you'll have just reduced your sleep pressure enough that you'll feel much better. Whereas if you're waking yourself in a deep phase of sleep, you'll feel really groggy and horrible when you wake up.
00:52:09
Speaker
That's literally why I don't nap because I'm like, I feel like I'm just teasing myself and then i have to drag myself up all over again. That's so interesting. 20 minutes. My husband is the absolute king of this. ah He'd just fall asleep anywhere for about 20 minutes.
00:52:22
Speaker
And then he just wakes up refreshed. It's gas. It just happens naturally to him. He's like a baby. Like, we'd be in the car. we couldn't We mightn't be able to kill cool and he'll be asleep. If I'm driving. Obviously if I'm driving.
00:52:32
Speaker
which ah But yeah, that's so interesting. So you're saying definitely do the naps. Be aware of caffeine, alcohol, late exercise.
00:52:43
Speaker
Is there anything else we should be putting in place? Not talking baby related. If we're talking more a kind of, you know, sleep is getting a little bit disrupted as we're getting older. what else yeah things like you know ah hate the word sleep hygiene i just feel like the word hygiene you know the opposite of is dirty so i just don't like that phrase similar to when you're focusing on fat loss when you're focusing on improving your sleep it's habits over time it's consistency and it's really trying to help your body relearn how to sleep. So you're challenging those beliefs that, you know, having a drink, alcoholic drink is going help you sleep.
00:53:21
Speaker
You know, you're challenging those beliefs. And then what you're focusing on is where you sleep that, you know, your room is... optimized for sleep. And again, you're not going to like this, but phones and lights, TV, anything that is going to inhibit the production of melatonin or stop the production of melatonin or stimulate you in the evening will impact your sleep. So we need to be mindful of that.
00:53:50
Speaker
If you're having difficulty sleeping, then that's something that you might need to change or adapt. So ensuring on your phone that you have the blue light reduction you can do that where you change it yeah it goes gray correct yeah exactly so you're doing that even if you have to be on your phone or you really want to be on your phone that you're trying to optimize it for your sleep that your room where you sleep is as cool as it can be so open the windows cool down your bedroom when you get into bed like you can wear socks you can have your hot water bottle that's fine but the room environment where you sleep should be around kind of 18 degrees or cooler if you can your bedding should be cotton that it's light other things like in terms of habits and reducing the light you know if you
00:54:41
Speaker
dim down the lights in your home so if you like even in my house I've got the overhead lights the side lights the kitchen lights you know there's light everywhere start turning off the lights so you have the lights off if you're not in the kitchen if you're in the sitting room it's only little lamp that's on there's no light in the hall so similar habits for us as it would be for the babies we want to work treat ourselves like giant babies So almost it's it's part of cognitive behavior therapy where you're retraining your brain. And even by doing that ritual of turning off the lights, you're preparing your body for sleep because you know, OK, in an hour I'm going to go to bed. I'm winding things down now.
00:55:20
Speaker
And then when you get into bed, like lots of people will watch TV or want to watch a show as they fall asleep. They like hearing something as they're falling asleep. And that's linked back to our childhood where we were read stories to as children. And it's really comforting falling asleep.
00:55:38
Speaker
So there are adult storybooks that you can listen to podcasts or on the Calm app or on YouTube. where these stories are really detailed narratives.
00:55:52
Speaker
Yeah, sleep stories. so yeah yeah yeah That's a really good way to help you fall asleep as well. If you wake up and you're having difficulty either falling asleep or you wake up and you can't get back to sleep, in your mind, go on your daily walk.
00:56:08
Speaker
Wherever you're walking, go on your walk or walk around your house and take notice of everything that you're seeing. So you're walking down the path with your dog.
00:56:19
Speaker
You notice the grass moving. You see the tree far away. You can see the sea. You know, notice all the things on your walk that will help you fall asleep. That will help you get back to sleep if you wake up.
00:56:32
Speaker
If you wake up in the middle of the night and you're awake for more than half an hour, get up out to bed. So what we want is that our body's not used to staying in bed when we're awake because then we start to become anxious and stressed around sleep and not getting back to sleep.
00:56:46
Speaker
And then my last little hack is not to check the time. So if you check the time, your body is going to start thinking about the time. Again, it's going to wake it up and you're going to start worrying that it's 3 a.m. I only have five hours or four hours to like to be up.
00:57:03
Speaker
it's going to be harder for you to get back to sleep. So if you wake up and you can't get back to sleep, get up, go into a different room, go downstairs, try not to eat because again, eating gives us energy and that will set your circadian rhythm.
00:57:18
Speaker
So try not to eat, whether you do some kind of stretching, something that's relaxing, listen to a podcast, listen to a sleep story and then go back to bed when you feel sleepy.
Conclusion and Contact Information
00:57:30
Speaker
Don't lay in bed for hours a week. Like the stressing about not being able to sleep is not going to help. That makes so much sense. Kayleigh, thank you so much. There's been so much value in this, I think, for everyone, you know, for young mothers, for those of us who are a little further on in our parenting stage and, you know, for older people as well. Like there's so much like everyone, anyone at all who has any issues around sleep or, you know, doesn't yet, but wants to make sure that they're doing everything they can to optimize the sleep they are having. Like this has been so, so helpful.
00:57:57
Speaker
Where is the best place for people to reach out to you? What kind of programs do you offer at the minute? And yeah, if you just want a little one to just tell everyone a little bit about Sleepies.
00:58:08
Speaker
So I'm on Instagram, sleepies.ie. I'm getting better at posting and being actively on Instagram. So I generally have my up to date kind of offerings there. I have monthly masterclasses.
00:58:20
Speaker
Online, then you will be able to access kind of recordings of different workshops. So they're going to be up as well. So the different package options I have, I work with people one-on-one through sleep packages where you have access to me individually for three weeks to improve sleep.
00:58:37
Speaker
Then I do one-off consultations as well. At the moment, I have a WhatsApp voice note check-in called Send Me Sleep, where you can send me your kind of sleep dilemma and I'll get back to you with advice on what to do.
00:58:51
Speaker
And I guess the reason I introduced that was because I found that so many parents were like that. You're on your boogie walk. You're not sure what to do. You want to talk to a person rather than you know, listen to something or read something.
00:59:04
Speaker
And you can kind of tell the different nuances when I hear that from someone. So a voice note check-in service. And then I'm going to be launching my community support service, which is called the Sleep Pod, where we'll have WhatsApp group with lots of individual support and group support from other parents and you'll get access to all the different masterclasses and we'll have a live Q&A every week where we'll go through your sleep issue and I'll give you advice in that setting so that's going to be launching soon as well so I'm on instagram sleepies.ie and my website is also sleepies.ie
00:59:40
Speaker
That's amazing. So reach out to Kayleigh if you have any questions, she would be happy to answer. And Kayleigh, thanks so much for coming on and chatting us about holding sleep. Thank you so much. Thank you so much, Kate.
00:59:53
Speaker
I just want to say thank you so much for listening to the podcast. And I would just ask for one thing from you, if at all possible, could you make sure that you subscribe to the podcast? It really does make such a difference.
01:00:06
Speaker
If there's a particular episode that you've enjoyed, please do share it in your WhatsApp groups, share it on your stories, tag myself and the guest in your stories. All of these things really do help.
01:00:17
Speaker
to grow the podcast. And obviously, if there's anything you'd like to reflect on, please do leave a comment. It would mean the world to me and i will see you on the next one.