Menopause Sleep Reset
CBT‑I strategies adapted for menopause — practical, compassionate, and designed to help you fall asleep faster, reduce night‑time wake‑ups, and wake more refreshed.
- Reset your body clock without wrecking your days
- Handle 3am wake‑ups and early morning anxiety loops
- Reduce wake‑ups linked to hot flushes/night sweats
- Wind‑down routines that lower arousal
- Build confident “sleep beliefs” and ditch catastrophising
What’s Included
Week 1 — Reset & Plan
- Personalised sleep window to boost sleep drive
- Wind‑down routine + stimulus control
- Morning light & movement anchors
- Menopause intake review (HRT/non‑HRT, symptom triggers)
Week 2 — Consolidate
- Handling night‑time wake‑ups & the 3am mind‑spin
- Cooling strategies for hot flushes/night sweats
- Flexible rules for busy evenings or travel
Week 3 — Beliefs & Resilience
- Reframing unhelpful sleep beliefs
- Daytime energy: strategic rests without reducing sleep drive
- Stress tools: breathwork, cognitive “parking”
Week 4 — Lock‑In & Future‑proof
- Expanding time in bed based on efficiency
- Relapse‑prevention for life events, illness, travel
- Next‑step options
Pricing Options
Single Session
£125 per 60‑min session
Book week‑on‑week as you need. Perfect if you want to trial CBT‑I for menopause or top up after a reset.
4‑Week Menopause Sleep Reset
£375 full programme
Commit to 4 weeks and save. Includes 4 sessions, personalised menopause‑focused plan, resources, and support.
Client Wins
FAQs
Do I need to be on HRT?
No. The programme works whether you use HRT or not. We’ll tailor strategies to your symptoms and routines either way.
What if I wake at 3am every night?
We’ll use stimulus control, calibrated wind‑downs, and morning anchors to reduce wake‑after‑sleep‑onset and help you return to sleep faster.
Is this suitable with anxiety or low mood?
Yes. CBT‑I works alongside support for mood. We’ll add gentle cognitive tools and pacing to keep the plan sustainable.
What happens after the 4 weeks?
You’ll leave with a relapse‑prevention plan and clear next steps. Optional follow‑ups available.