Finally Sleep Through
Menopause.
Without Medication.
A 6-week clinician-led CBT-I program designed specifically for the hormonal, thermoregulatory, and cognitive changes of perimenopause and postmenopause.
Sound familiar?
Menopause doesn’t just bring hot flashes.
It dismantles sleep.
The same hormonal changes that trigger vasomotor symptoms directly disrupt the sleep architecture your brain depends on.
You can’t fall asleep
Racing thoughts, temperature swings, and low-grade anxiety keep you staring at the ceiling — sometimes for hours.
You wake at 2 or 3 AM
Drenched, heart pounding, and wide awake — and when the hot flash passes, sleep doesn’t come back.
Your brain pays the price
Brain fog, forgetfulness, irritability, and difficulty concentrating — all measurably worsened by chronic sleep loss.
Sleep aids aren’t working
Melatonin stopped helping. Ambien concerns you. Your provider says “sleep hygiene” but nothing actually changes.
The evidence
There’s a better way — and it’s not a pill.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, first-line treatment for chronic insomnia. It works by retraining your brain’s relationship with sleep — and the results last long after the program ends.
Most CBT-I programs are designed for the general population. Sleep Reset for Menopause™ adapts the protocol specifically for the hormonal, thermoregulatory, and cognitive reality of the menopausal transition — delivered by a clinician who specializes in midlife women’s health.
CBT-I vs sleep medication
The evidence is clear.
Fall asleep faster
Stay asleep longer
Sleep quality
improvement
improvement
Insomnia severity
reduction
reduction
What the guidelines say
The program
Six weeks. One sleep reset.
Each session builds on the last. By week 6, you’ll have a sleep system that works with your hormones.
Week 1
Sleep Science & Your Menopause Brain
Understand why menopause disrupts sleep architecture. Set your baseline with a validated sleep diary. Learn the two-process model of sleep regulation.
Week 2
Sleep Restriction — The Reset
Receive your personalized sleep window prescription. This is the most challenging week — and the one that changes everything. Sleep drive is rebuilt from the ground up.
Week 3
Stimulus Control & Environment
Retrain your brain to associate the bed with sleep — not anxious wakefulness. Optimize your sleep environment for nighttime temperature regulation.
Week 4
Cognitive Restructuring
Identify and challenge the catastrophic thoughts about sleep that keep you awake. Replace the 3 AM spiral with evidence-based thinking.
Week 5
Relaxation & Hot Flash Management
Body scan, progressive muscle relaxation, and paced breathing adapted for nighttime vasomotor symptoms. Cooling strategies that work.
Week 6
Relapse Prevention & Your Sleep Plan
Build your long-term sleep maintenance plan. Learn exactly what to do when sleep wobbles — because it will, and you’ll be ready.
Is this right for you?
Designed for a specific woman.
This program is for you if:
- You’re in perimenopause or postmenopause
- You’ve had trouble sleeping for more than 3 months
- You’re tired of relying on sleep medications
- You want a long-term solution, not a quick fix
- You’re comfortable in a small, supportive group
- You’re located in New York, Connecticut, or Washington state
- You’re willing to commit to daily sleep diary tracking
This may not be the right fit if:
- You have untreated sleep apnea (we screen for this at enrollment)
- You have untreated bipolar disorder
- You work overnight shifts with rotating schedules
- You’re looking for a self-paced app — this is live and interactive
- You’re not ready to commit six weeks to the process
Sleep Assessment
Is CBT-I right for you?
10 questions. Under 2 minutes. Get a personalized sleep profile and clinical recommendation — developed from validated instruments used in published CBT-I trials.
This assessment is for educational purposes only and does not diagnose any medical condition. It is not a substitute for clinical evaluation.
Dr. Shatika James, DNP, FNP-BC
Columbia University · Menopause Society Certified
Your clinician
This is not a wellness course.
It’s a clinical treatment.
Led by a licensed healthcare provider who specializes in the intersection of hormones, cognition, and sleep in midlife women. Not a wellness coach. Not a generic sleep app.
Menopause Society Certified
Fewer than 1,200 providers in the US hold this credential.
Columbia University trained
Doctor of Nursing Practice. Board-certified FNP.
Emergency medicine background
16 years including EM, internal medicine, and hematology-oncology.
Evidence-first approach
CBT-I delivered as a clinical protocol — not a wellness framework.
Patient voices
What women are saying.
Testimonials are representative of expected outcomes based on published CBT-I efficacy data. Individual results may vary.
Enrollment
Investment in your sleep — and your brain.
Everything you need for a complete sleep reset — delivered by a clinician who understands menopause from the inside out.
- 6 live, weekly group sessions (60 min each) via secure video
- Pre-program clinical screening — ISI, sleep apnea risk, mood assessment
- Personalized sleep restriction prescription and weekly titration
- Daily sleep diary with clinician review each week
- Menopause-specific relaxation and hot flash management techniques
- Cognitive restructuring workbook (digital)
- Post-program sleep maintenance plan
- Small group format — maximum 8 women per cohort
- HSA/FSA eligible · Superbill provided on request
Cohort 1 · Limited Enrollment
Sleep Reset for Menopause™
6-Week Group Program
Next cohort begins: 06/18/2026
Sessions: Thursday · 1 p.m. and 5 p.m. ET
Spots remaining: Limited to 8 women
Finance with Klarna · HSA/FSA eligible
Questions? Email connect@omnihealth.live
FAQ
Questions before you enroll.
What is CBT-I and how is it different from sleep hygiene tips?
CBT-I is a structured clinical treatment — not a list of tips. It includes sleep restriction (rebuilding sleep drive), stimulus control (retraining the brain-bed association), and cognitive restructuring (changing the thoughts that keep you awake). It’s recommended as first-line treatment for chronic insomnia ahead of any medication.
Will I have to stop my sleep medication?
Not necessarily, and not right away. CBT-I works alongside sleep medications. Many women find they’re able to reduce or discontinue sleep aids after completing the program — but this is always done gradually and in coordination with the prescribing provider. We do not prescribe or discontinue medications in this program.
I’m on hormone therapy. Can I still participate?
Absolutely. CBT-I works through behavioral and cognitive mechanisms that complement hormonal treatment. Many participants are on menopausal hormone therapy. The combination may be more effective than either alone.
What if I have sleep apnea?
We screen every participant for sleep apnea risk before enrollment. If the screening suggests possible sleep apnea, we’ll recommend a sleep study before or alongside the program. Untreated sleep apnea undermines CBT-I results — it’s important to address it first.
Is this covered by insurance?
This program is self-pay and not billed to insurance. A superbill can be provided upon request for potential out-of-network reimbursement. Many participants use HSA/FSA funds — the program qualifies.
What if I miss a session?
Life happens. If you miss a session, you’ll receive a summary and the relevant materials. The program is cumulative — each week builds on the last — so attending live is strongly encouraged, but one missed session won’t derail your progress.
Sleep is not a luxury.
It’s the foundation.
Six weeks. Eight women. One clinical program built around your biology. Cohort 1 enrollment is limited.