Mountains

Sleep Essentials

Cognitive Behavioural Treatment for Insomnia

Duration: 4 weeks (2-hour session each week)

What You'll Learn

  • Understanding Sleep: Learn about sleep stages, sleep drive, and common factors that contribute to poor sleep.
  • Improving Sleep Habits: Explore practical strategies to enhance sleep quality, including stimulus control, time-in-bed restriction, lifestyle adjustments, relaxation techniques, and cognitive approaches.
  • Sleep Planning: Learn how to use a daily sleep diary, and develop a personalized sleep plan along with a relapse prevention plan.

Explore these Resources

  • Option 1
  • Option 2

Anxiety Canada - Expert tools and resources to help people manage anxiety.

Self-Compassion - Dr. Kristin Neff’s website with available workshops.

6 Tips for Better Sleep | Sleeping with Science, a TED Series - Five-minute YouTube video by Dr. Matthew Walker that summarizes tips for better sleep.

Myths and Facts about Sleep and Chronic Pain - Educational webinar by Dr. Fleming, consultant at Sleep Disorder Program, UBC Hospital.

Sleep well without sleeping pills - MySleepwell.ca - Sleepwell has two main goals:

  1. To help people with insomnia get their sleep back without medications.
  2. To help people stop taking sleeping pills safely and effectively.

Sleep well without medication - Canadian Deprescribing Network - Provides a simple but good overview of benefits and harms associated with long term sleeping pill use.

How to get a good night's sleep without medication (brochure) - Provides information on how to get a good night’s sleep without medication.

Relaxation and Stress Management | Counseling Center | Georgia Southern University General relaxation strategies, including breathing, imagery, progressive muscle relaxation, and mindfulness (scroll all the way to the bottom of the page).

Carney, C., & Manber, R. (2009). Quiet your mind and get to sleep: Solutions to insomnia for those with depression, anxiety or chronic pain. Oakland, CA: New Harbinger.

Carney, C. E., & Manber, R. (2013). Goodnight mind: Turn off your noisy thoughts and get a good night's sleep. Oakland, CA: New Harbinger.

Hauri, P., Jarman, M., & Linde, S. M. (2000). No more sleepless nights workbook. New York: Wiley.

Jacobs, G. D. (2009). Say good night to insomnia: The six-week, drug-free program developed at Harvard Medical School. New York: Henry Holt and Company.

Silberman, S. A., & Morin, C. (2009). The insomnia workbook: A comprehensive guide to getting the sleep you need. Oakland, CA: New Harbinger.

Headache Management: Sleep Strategies - Headache-tailored modules.

SleepFoundation.org - Patient-friendly information on sleep from the National Sleep Foundation.