Speed of light in free space c, divided by wavelength ##\lambda ## is your free space frequency (cycles per second).
Your phase is the portion of the cycle that has been completed, so phase speed is ##\omega = \frac {2\pi c}{\lambda} ## (radians per second).
Speed of light is also ## \frac{1}{\sqrt{\varepsilon_0 \mu_0} }##
Speed of light through medium is ## \frac{1}{\sqrt{\varepsilon \mu}} ##
So the question is saying: given the phase shift, determine the time spent in the medium. With that time, and the speed of travel through the medium, determine the thickness.