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Compare Menopause Relief methods

Browse every side-by-side menopause relief comparison, or select methods from the list to compare your own combination.

Side-by-side comparison

Method
CBT for Insomnia

CBT for Insomnia

A structured talk therapy program that improves sleep during menopause by changing sleep habits and unhelpful thoughts about sleep.
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EfficacyRecommended (limited evidence) see details

Recommended with limited evidence by the Menopause Society.

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Cost$0–$200 /per unit

Insurance: Usually

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Duration6-8 sessions over 8 weeks—
ReversibilityReversible—
STI ProtectionNo—
How it works

Cognitive Behavioral Therapy for Insomnia (CBT-I) combines sleep restriction (limiting time in bed to build sleep drive), stimulus control (associating the bed only with sleep), sleep hygiene education, cognitive restructuring (challenging unhelpful beliefs about sleep), and relaxation techniques. It targets the behavioral and cognitive patterns that maintain insomnia, rather than using medication.

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PrescriptionOTC Therapist-delivered (no Rx)—
Side effects
  • Temporary daytime sleepiness during initial sleep restriction phase
  • Short-term increase in fatigue as sleep window is narrowed
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Who shouldn't use this
  • Untreated sleep apnea (address apnea first)
  • Active mania or psychosis (CBT-I is not appropriate during acute psychiatric crises)
  • Shift work sleep disorder (CBT-I is designed for chronic insomnia, not circadian rhythm disorders)
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