HM Coaching

24/08/2026

Ever find yourself wide awake at 3am during perimenopause, heart racing, wondering what happened to the sleep you used to take for granted?

You're not imagining it, and you're not broken. This is your biology in transition, and there's a real explanation behind it.

I've just written a new blog going into the science: why falling progesterone makes it harder to drift off, why fluctuating oestrogen is often behind those night sweats that pull you straight out of deep sleep, and what's actually happening with cortisol and stress in the background.

But it's not just the science. I've shared the things I work through with clients too: how Acceptance and Commitment Therapy (ACT) can help you stop fighting sleep, how mindfulness throughout the day (not just at night) retrains your nervous system, and how hypnotherapy, the very thing that changed my own sleep years ago, is finally getting the research recognition it deserves.

If perimenopause has changed your relationship with sleep, this one's for you. Link below to read the full article.

https://hmcoaching.uk/blog/f/perimenopause-and-sleep-why-you-cant-sleep

28/07/2026

Hello again...

It's good to be back on social media and reconnecting with my online world 🌎

I chose to step back for a while, as I navigated some difficult personal situations, so that I could fully focus and be present for my family and for myself.

While there is still much to work through...now feels right to get back here and start sharing again 😊

I wanted to share that life gets hard, it throws us curveballs, challenges and sometimes just a load of s**t!
And it is ok to step away, to put boundaries in place to protect yourself.
To go inwards to find strength and healing.
To speak to loved ones, professionals and find guidance and support 🩷
Take as long as you need....there is no rush 🙂

11/05/2026

To my darling girl (and all the year 11 students out there) starting their first exam today, with 5 weeks of intense exam pressure ahead, remember every lesson, all the revision has added to your knowledge.

You cannot know what the exam questions will be, but you can just try your best. You have prepared and worked so hard 💓

Breathe slowly, read the questions slowly and know that these exams do not define you 💓

You are amazing in so many ways and whatever happens in the next few weeks I am SO PROUD of you 👏 This is a moment in time that will pass and you can get through it with smiles and laughter in-between 😊 I love you always, to the moon and back, beyond the stars and planets 💓💓

24/04/2026

This week I interviewed with about the importance of sleep. It was a great interview through my work at GHS Clinics, and I am grateful for the opportunity to share my work in clinic and as a private sleep coach and therapist in this way.

I will share the link to the article in my stories and linktree, please have a read and let me know your thoughts.

If you struggle to fall asleep or stay asleep and want to do something to actually change it, let's have a conversation 😴

11/03/2026

10/03/2026

Ever wondered why your brain waits until your head hits the pillow to start chattering away?

You’ve been exhausted all day. You’ve been dreaming of this moment for 12 hours. But the second you turn off the light and the room goes quiet... BAM. Your brain decides it’s the perfect time to:
​🤔 Replay a conversation from three years ago.
📋 Write a 50-item to-do list for tomorrow.
😱 Worry about why you aren't asleep yet.

There is a simple biological reason for this. During the day, you are distracted by work, your phone, and people. Your brain is "busy."

​When you finally lie in the dark, the distractions vanish. Your brain, which is designed to keep you safe, suddenly notices the silence.
If you are already stressed or overtired, your "Internal Alarm System" (the amygdala) interprets that silence as a time to scan for threats.

Because there are no real tigers in the room, your brain invents "mental tigers", your worries, your mistakes, and your "what-ifs."
This triggers a spike in Cortisol, which tells your body: "Don't sleep! We need to stay alert to solve these problems!"

The "Brain Dump" Trick 🧠

If your brain is shouting, stop trying to hush it. It only shouts louder.
📝​Get it out: Keep a notepad by your bed.
​The 2-Minute Rule: Write down every single "to-do" or worry currently circling your head.
​By putting it on paper, you signal to your brain that the information is "safe" and doesn't need to be looped in your head anymore.

​🚀 In my "Stop Trying To Sleep" webinar this Friday, 13 March, I’ll show you exactly how to de-activate that internal alarm system so your brain feels safe enough to drift off.

Link in bio 🔗

09/03/2026

Most of us reach for our phones before our eyes are even fully open. Within 60 seconds, you’re processing emails, scrolling news, and reacting to messages.

​Physiologically, you’ve just hijacked your brain 🧠

​When you wake up, your brain should transition through a natural "theta" state (creative/relaxed) into "alpha" (calm alertness).
By immediately scrolling, you force your brain to skip these steps and jump straight into High Beta; the state associated with stress, anxiety, and the "fight or flight" response.

In a healthy system, your Cortisol Awakening Response (CAR) provides a natural boost of energy to get you moving. But when you add the "digital hit" of emails and social media, you overloading on stress hormones.

​The result? You’ve signaled to your nervous system that the world is unsafe, which keeps your baseline arousal high all day, making it even harder for your body to settle and relax when tonight comes.

This Friday, 13 March, I’m hosting my "Stop Trying To Sleep" webinar. We’ll be diving into how these high-arousal daytime habits are the hidden reasons you can't switch off at night.
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08/03/2026

Stop trying so hard to sleep. 🛑🛌

If you’ve tried the blackout curtains, the warm bath, and the "no screens after 8 PM" rule, but you’re still staring at the ceiling 2 hours after going to bed or waking at 3:00 AM......then this is the webinar for you.

​Sleep isn’t a task you can "win" at. In fact, the harder you fight for it, the further it retreats. It’s time to drop the tug-of-war rope.

This World Sleep Day 💤, ​join me for a 1-hour Restorative Sleep Workshop based on the principles of ACT-I (Acceptance & Commitment Therapy for Insomnia).
We aren’t going to talk about sleep hygiene. We’re going to talk about changing your relationship with wakefulness and sleep.

​What’s included for £29:

✅ 1-Hour Live Interactive Session
✅ The "Sleep Tug-of-War" Cheat Sheet
✅ Exclusive Guided "Anchor" Meditation
✅ Lifetime access to the recording

​When: Friday 13th March at 7pm
Where: Online (Zoom)

​Ready to stop the sleep struggle?
Link in bio or comments to grab your spot. 🔗

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Ditch the struggle for sleep. Learn ACT-I tools to quiet your mind and find real rest. 1-hr live session + toolkit & recording. Only £29!

08/03/2026

Did you know you spend 1/3 of your life asleep? Let's make it count. 🌙

Today marks the start of Sleep Awareness Week (8–14 March), but we aren’t here to talk about "trying harder" to sleep. We’re here to talk about the science of letting go.

​In the world of health, we often focus on what we do, what we eat and how we move. But the foundation of it all is how we rest. Without restorative sleep, the other pillars crumble.

​The 3 Pillars of Health:
​✅ Nutrition
✅ Exercise
✅ Sleep: The biological "reset" button that makes the first two possible.

​If you’ve been caught in the "Paradox of Effort"; where the more you want sleep, the further it runs away, you’re in the right place this week.

We’re moving beyond basic sleep hygiene and diving into the physiology of sleep and the ACT-I (Acceptance and Commitment Therapy for Insomnia) principles that actually work.
​It’s time to stop fighting your biology and start understanding it.

​📊 Reality Check:

​On a scale of 1 to 10 (1 being "zombie mode" and 10 being "fully restored"), how would you rate your sleep quality over the last 7 days?
​Drop your number in the comments below. 👇

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25/02/2026

I love this quote!

It reminds me of the one of the key concepts of solution focused hypnotherapy & how so many of our struggles with anxiety, come from our tricky brain and its ability to create worst case scenarios and have such a strong negative bias (annoyingly for our own safety).

Whist the quote itself is a little simplistic, still it holds a great starting point for realising that we are able to use that imagination for positive, to create new possibilities and solutions. When we tune in and listen to our inner wisdom, we gain so much power 💪