Insomnia Help Canada

Welcome & who I am

Insomnia begins as a normal response to stress

Vicious cycle of insomnia

What is chronic insomnia?

The 3 Ps of insomnia

Let's get started: Part 1 - reflection & motivation

Let's get started: Part 2 - sleep diary instructions

Let's get started: Part 3 - sleep tips

Downloads | sleep diary (excel & printable PDF versions)

How can alcohol can be relaxing, yet so disruptive to sleep?

Hot weather may be causing you sleepless nights

Downloadable e-book of all handouts & worksheets

Sleep drive

Circadian rhythm

Resources - interesting info on circadian rhythm

How to unlearn feeling tired but wired

Summary of the 3 causes of chronic insomnia

Step 1: ability versus opportunity to sleep

Step 2 & 3: new time in bed window

Step 4: bedtime

Steps 5 to 9: what to do when you can't sleep

Step 10: almost there - BUFFER ZONE!

Adjusting sleep opportunity

Resources - Blue light blocking products

Handouts: 10 Steps to better sleep| Buffer zone | What to do when you can't sleep

Fatigue management strategies: Part 1 - surviving the bad days

Fatigue management strategies: Part 2 - how to avoid evening dozing

How caffeine acts as a stimulant

Handout: Fatigue management strategies

Sleep-related anxiety: Part 1 - the secret sauce

Sleep-related anxiety: Part 2 - anxiety exposure

Sleep-related anxiety: Part 3 - benefits of a poor night's sleep

Cognitive exercise | managing sleep-sabotaging thoughts

Sleep-related anxiety: Handouts | Worksheets

Review & self-assessment: Part 1

Review & self-assessment: Part 2

Review & self-assessment: Part 3

Handout: review and self-assessment

Summary: Part 1 - keep your eye on the prize

Summary: Part 2 - example of success

Summary: Part 3 - best of luck and sweet dreams!

Exercise | staying on track in the future: reflection & reminder