Lying awake at 2 a.m., staring at the ceiling, mentally catastrophizing about tomorrow? We've all been there, especially in perimenopause. You've probably tried everything: magnesium, weighted blankets, meditation apps, lavender spray. But have you heard of CBT-I? In this episode, we're talking with Dominique Williams, a Registered Social Worker at Coven Women's Health who specializes in CBT-I (Cognitive Behavioral Therapy for Insomnia). Dominique breaks down why you're waking up at 2-3 a.m., what's keeping you awake, and the science-backed strategies that can actually help. In this episode: What CBT-I is and why it's the gold standard treatment for insomniaWhy you're waking up at 2-3 a.m.Why getting OUT of bed when you can't sleep actually helps you sleep betterSleep restriction vs. sleep compression for perimenopausal womenHow your brain has learned insomnia (and can unlearn it too)Simple tools like cognitive shuffling, breathwork, and stimulus controlWhat to look for when finding a CBT-I practitionerFree CBT-I apps you can try on your own This is part of our Endy Reclaim Your Rest Sleep Series - helping you wake up rested, focused, and ready to take on whatever the day brings. Endy is Canada’s leading online mattress brand, trusted by over 1 million sleepers. Endy’s mattresses are designed to keep you cool and supported all night long, so you wake up feeling refreshed and ready to take on your day. With three comfort options—plush, medium-firm, and firm—you can find the perfect fit for your body and sleep style. And the best part? Endy delivers straight to your door, so upgrading your sleep is simpler than ever. Check them out at endy.com. Connect with Mikelle & Michelle at This is PerimenopauseEmail us and let us know what you think of the podcast and what topic you want us to cover next.Sign up for our weekly newsletterFollow This Is Perimenopause on InstagramFollow This Is Perimenopause on Facebook Dominique WilliamsDominique Williams is a Registered Social Worker (MSW) with over 15 years of experience supporting women through some of life’s most complex transitions. Her clinical work is grounded in Cognitive Behavioural Therapy (CBT), mindfulness-based approaches, and a deeply client-centred framework, with a particular focus on CBT-I for sleep disruption during perimenopause. Dominique specializes in working with women navigating perimenopause, anxiety, depression, disordered eating, poor body image, and chronic health conditions. Her approach is inclusive, compassionate, and firmly evidence-based—helping clients build healthier, more sustainable relationships with their bodies, minds, and sleep. In 2021, Dominique completed her own breast cancer journey, only to find herself facing the often-unexpected challenges of treatment-induced perimenopause. Years of research, reflection, night sweats, and lived experience shaped her passion for supporting women who feel dismissed, exhausted, or stuck when it comes to sleep and hormonal change. She brings both clinical expertise and real-world understanding to conversations about insomnia, nervous system regulation, and reclaiming rest during midlife. Outside the therapy room, Dominique is a certified yoga instructor, competitive dragon boater, and lifelong learner. Originally from Australia and now based in Canada, she can often be found chasing sunshine, sipping good coffee on a patio, and reading for hours—when she’s not helping women finally get the sleep they deserve. Links for this episode Dominique Williams on Instagram CBT-i Coach App Coven Women’s Health Coven Women’s Health on Instagram
