Sleep changes are one of the most common — and frustrating — symptoms of menopause. Hot flashes, night sweats, and hormonal shifts can make sleep unpredictable. But the good news is, CBT-I (Cognitive Behavioral Therapy for Insomnia) can help.

Why Menopause Disrupts Sleep

During menopause, shifts in estrogen and progesterone impact both body temperature and circadian rhythm. These changes can trigger:

• Hot flashes and night sweats

• Sudden nighttime awakenings

• Difficulty falling back asleep

The challenge isn’t just the physical symptoms — it’s the insomnia that develops when these disruptions lead to hours of wakefulness and mounting stress about sleep.

How CBT-I Helps During Menopause

While CBT-I doesn’t stop hot flashes, it helps you manage the insomnia that comes with them.

• Behavioral strategies establish a stable sleep-wake rhythm and build stronger sleep drive. This makes it easier to fall asleep initially and get back to sleep after a night waking.

• Cognitive strategies reduce frustration and anxious thoughts about sleep. Instead of lying in bed worrying, you’ll learn how to respond in ways that support your ability to drift off again.

Together, these tools retrain your brain and body so menopause doesn’t have to mean chronic sleep loss.

What Women Notice

Many women report that once they stop fighting with sleep, they start resting better — even if the hot flashes don’t disappear. CBT-I helps you build resilience so your nights feel more manageable, and your days feel more energized.

The Takeaway

Menopause may disrupt sleep, but it doesn’t have to steal it. With CBT-I, you can learn strategies to manage nighttime awakenings, reduce frustration, and restore natural rest.

This post is part of my CBT-I video series. Next up: Pregnancy and Postpartum Sleep: How CBT-I Can Help.

Want to learn more about CBT-I for menopause sleep problems? Book a free consultation.