Sleep hacks every midlife woman should know – with Dr Sophie Bostock

Age Better with Liz Earle

May 29, 2026 ∙ 50 mins
Episode 48

About

Quality sleep may be one of the most overlooked tools that we have for healthy ageing. Sleep scientist Dr Sophie Bostock joins Liz to unpack how disrupted sleep in midlife impacts everything from mood and metabolism to cardiovascular wellbeing.


They discuss how perimenopause can interrupt a good night’s rest, the connection between sleep deprivation and blood sugar imbalance, and why catching up with a long lie-in at the weekend might do more harm than good.


Sophie explains how light exposure and regular movement can help your body prepare for rest. She also shares practical advice to help restore healthy circadian rhythms and get your shut-eye back on track.


In this episode:

·     The link between poor sleep and cardiovascular disease

·     What happens to the brain when you're asleep

·     The importance of daylight to help you wind down

·     Why poor sleep impacts insulin sensitivity

·     Easy ways to support a good night’s rest

·     Why long lie-ins don’t make up for a week of bad sleep

 

Links mentioned in the episode:

·     Magnesium

·     Ashwagandha

 

More from Sophie:

·     Follow Sophie on Instagram

·     Visit thesleepscientist.com

 

Get in touch with a question for Liz:

·     Email: podcast@lizearlewellbeing.com

·     WhatsApp: 07518 471 846


More from Liz:

·     Order Liz's new book – How to Age

·     A Better Second Half

·     Follow Liz on Instagram

·     Follow Liz Earle Wellbeing on Instagram


Host: Liz Earle

Producer: Anouszka Tate (Fresh Air Production) 

Social Media Manager: Naomi van Geelen

Content Writer: Lucy Parley

Head of Brand: Ellie Smith


Some links may be affiliate links, which help support the show at no extra cost to you. Read our Affiliate Policy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Information

Podcast

Age Better with Liz Earle

Episode

48

Date

May 29, 2026

Length

50 mins
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    Most of what you’ve heard about hormone balance, perimenopause symptoms, and hormone therapy online is wrong. That misunderstanding is costing women years of unnecessary suffering through puberty, pregnancy, and menopause stages when effective solutions like testosterone for women already exist and can make a real difference. Endocrinologist Dr. Gillian Goddard is joining Tamsen Fadal on […]

  • Nourishing Menopause: Food, Stress, Sleep, Supplements & More with Andrea Donsky, RHN

    There’s a lot of advice out there on how to fix, cure, hack, medicate, and manage menopause. Often, what we really need is nourishment, says this week’s guest Andrea Donsky, RHN, author of Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best. Andrea’s 14‑year journey through perimenopause led her to blend naturopathic and […]

  • Morgan Fairchild: Glamour, Grace & Great Stories

    On this week’s episode, we step into the glamorous world of Morgan Fairchild, one of television’s most iconic leading ladies. Morgan is a celebrated actress known for portraying powerful, sophisticated women on hit series including Search for Tomorrow, Dallas, Flamingo Road, Paper Dolls, Falcon Crest, Friends, and Murphy Brown. We explore her remarkable career and […]

  • Women Are Not Small Men: Dr. Stacy Sims on Exercise, Nutrition, and Menopause

    Everything you’ve been told about exercise and nutrition was probably based on male physiology. For women in perimenopause and menopause, that gap is costing us. Stacy talks with Dr. Stacy Sims — exercise physiologist and leading researcher in female-specific science — about why women lose power before muscle, how the gut microbiome shifts in the […]

  • Episode 220 – What are my rights? Working with cancer and menopause

    Do you know your rights to work after a cancer diagnosis and with ongoing menopause symptoms? From navigating time off, to returning to work, to managing menopause symptoms in the workplace, it can feel overwhelming to know what your rights are and what support you should expect. I’m joined by Barbara Wilson, from Working With […]

  • 330 🌿 Find Your True Nature: Ayurveda, Mind-Body Types & Midlife Resilience with Heather Grzych

    In this fascinating episode of The Midlife Makeover Show, Wendy Valentine sits down with Heather Grzych — author, Ayurvedic medicine teacher, past president of the National Ayurvedic Medical Association, and host of the globally ranked Wisdom of the Body podcast. Heather shares how she went from a high-powered corporate career to becoming one of the […]

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    5 Reasons Menopause Feels Harder Than It Did for Our Grandmothers

    Are you wondering why menopause feels harder today than it did for our mothers and grandmothers? In this podcast, I explore 5 important reasons why modern women may experience more intense menopause and perimenopause symptoms. Many women are told that previous generations “just got on with it”, but the reality is that women today are […]

  • image of woman with dark hair named Mary Claire Haver

    GLP-1s, Hormones, and Why You Can't Calorie-Count Your Way Out of Menopause with Dr. Michelle Gordon

    In this episode of unPAUSED, Dr. Mary Claire Haver sits down with Dr. Michelle Gordon, a board certified obesity medicine physician and diplomate of the American College of Lifestyle Medicine, with surgical fellowships from the American College of Surgeons and the American College of Osteopathic Surgeons. Through her practice Thrive Span Medical, she works with […]

  • The Link Between Creatine, Brain Health & Longevity

    This episode is sponsored by Bluesky CBD and AquaTru. Bluesky CBD: Get to sleep faster, experience more restorative sleep and save 30% with code FLIPPING50 at https://www.bluesky-cbd.com/discount/Flipping50. AquaTru – Go to https://AquaTru.com/ now for 20% off (your purifier) using promo code FLIPPING50. AquaTru even comes with a 30-day best-tasting water guarantee. Other Episodes You Might […]

  • Ep. 221 – The New Rules of Women's Health with Meghan Rabbitt

    In this episode of Not Your Mother’s Menopause, Dr. Fiona Lovely welcomes award-winning journalist Meghan Rabbitt, author of The New Rules of Women’s Health. Meghan shares how her own health journey—from dismissing severe symptoms to discovering a uterus full of fibroids—led her to write a comprehensive guide for women. She explains why the old “bikini […]

  • Ep 530: MVP: The Freedom Of No Longer Feeling Controlled By Food with Michelle

    Do you feel like food has too much power over you? In this deeply personal conversation, Michelle shares how years of stress, overwhelm, food rules, and self-criticism kept her stuck in a cycle that felt impossible to break. Like many women in menopause, she believed her struggles were caused by stress and cravings. What she […]

  • 71 – What’s your skin telling you about your hormones?

    So many women notice changes in their skin and hair duringtimes of hormonal change, yet hormones are rarely discussed as part of the conversation. In this episode, Dr Louise Newson is joined by consultantdermatologist Dr Sajjad Rajpar to explore the powerful relationship between hormones, skin health and ageing. Together they discuss why the skin is […]

  • Feeling Off Balance? A 20-Minute Reset for Calm and Clarity

    Have you been feeling a little out of balance lately? In this special episode of Take a Breath, I'm sharing one of the guided breathwork sessions from my REWIRE programme—a course designed to help you gently retrain your nervous system and create a calmer, steadier baseline. Before we begin, I'll walk you through the structure […]

  • 218: Itchy and Bitchy ClinicCrawl – Give the medicine, Respect the worms; Vomiting LungWorms

    (00:00:00) 218: Itchy and Bitchy ClinicCrawl – Give the medicine, Respect the worms; Vomiting LungWorms (00:00:06) Welcome to Itchy and Bitchy (00:00:10) The Itchy and Bitchy Podcast Introduction (00:00:40) Introducing the Hosts and Disclaimer (00:00:52) Clinic Crawl: The Wormy Cat (00:04:58) Dock Itchy Nutrisugical Supplements for Pets (00:05:24) CPR Training for Cardiac Emergencies (00:07:48) Closing […]

  • The Tamsen Show podcast image

    Shannon Elizabeth: The American Pie Star on Starting Over & Getting Her Power Back

    Shannon Elizabeth was the it girl of the early 2000s… American Pie, Scary Movie, Love Actually, That 70s Show. What we didn’t know was how much Shannon was carrying underneath all of it. In this personal and unfiltered episode, Tamsen sits down with her cousin Shannon Elizabeth, for the first time with a microphone between […]

  • How to Handle Difficult People: 7 Psychological Tricks to Read Anyone, Spot a Liar & Stay in Control

    In today’s episode, a former secret service agent shares exactly how to read body language, handle difficult people, and know when someone is lying. You’ll also learn psychological tricks to spot manipulation, master your emotions, gain respect, and get what you want without being pulled into other people’s drama. Today, Mel is bringing back one […]

  • Mary Berry: "I didn't want to leave the house!" How gardening helped me through grief

    Mary Berry has been married for 60 years and says she and her husband have never had a cross word. Her secret? Do a lap of the garden before saying the thing you might regret. In this chat with Fearne, Mary shares the simple principles that have guided her life: be kind, contribute to community, […]

  • Is the contraceptive pill failing young women?

    While midlife women can be prescribed body-identical hormones on the NHS, their daughters and nieces are being given synthetic hormones that may carry more side effects and risks. Liz unpacks the differences between the two – and what every woman should know about her hormone healthcare, whether she’s weighing up the pill or navigating menopause. […]

  • Diagnosed At 34: Dani Harmer Holds Nothing Back About Early Menopause (Tracy Beaker)

    Can you go through menopause in your 30s? 🤝 Get your own personalised menopause support from Dr Naomi Potter and her team: [https://www.menopausecare.co.uk/what-to-expect-ihih](https://www.menopausecare.co.uk/what-to-expect-ihih) This week, Dr Naomi Potter is joined by actress and national treasure Dani Harmer (best known as Tracy Beaker) for a very honest conversation about early menopause, HRT, exhaustion, brain fog and […]

  • I can't think of a better demographic for rapid fat loss than a 50+ menopausal female.

    Have you ever felt like you're doing everything right in menopause and the scale still won't budge? In this episode of Mastering Menopause, I'm pulling back the curtain on the Rapid Fat Loss approach I've been using with my clients and on myself. After months of travel, stress, inflammation, and feeling "off," I decided it […]

Age Better with Liz Earle

I’m on a mission to change the conversation around ageing. Women’s health – particularly as we age – has been underfunded and overlooked for far too long. And frankly, it’s time we pushed back. Through this podcast, I want to share the knowledge and tools that can help you thrive in later life by taking […]

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