Improving Your Sleep

Does the word “sleep” cause your heart to jump? Do you spend your day worrying about the sleep you’re hoping to get that evening? If you’ve answered yes to either or both of these questions, then this 6- week virtual group may be for you!

Ask yourself, do you want to:

• Trust sleep again?

• Fall asleep easier?

• Stay asleep?

• Wake up feeling refreshed?

• Switch off your racing mind?

If you've answered yes... read on.

A little about me:

I have been supporting people with Insomnia for 20 years! I don't know where the time has gone, but I have completed research, written workbooks, taught clinicians, delivered key notes, written curriculums and contributed to Quality Standards. With a PhD in Insomnia, a Masters in Health Psychology and a Doctorate in Clinical Psychology, I know how important sleep is... to everything and everyone.

Sleep Health

Sleep health encompasses three key dimensions: sleep quantity, sleep quality, and sleep consistency. When any of these aspects are compromised, our sleep health suffers, increasing our vulnerability to a range of health and well-being issues.

I support people with insomnia who struggle to get quality sleep, to overcome sleep challenges using evidence-based Cognitive Behavioural Therapy for Insomnia (CBT-I) and achieve the sleep they need for improved overall well-being. After all, sleep is an indispensable pillar of well-being, a fundamental building block for achieving and maintaining optimal health.

What is CBT-I?

Cognitive Behavioural Therapy for Insomnia (CBT-I) is the Gold Standard, Evidence Based, First Line treatment for Insomnia. It is a safe, long-lasting, drug-free, research-based treatment to help people overcome chronic insomnia.

CBT-I consists of techniques to address the factors that can disrupt sleep regulation systems and cause and reinforce inefficient sleep patterns.

In this program I will walk you through:

• 1. The insomnia formulation

  2. Getting back on track with sleep efficiency by sleep tracking.

  3. Sleep restriction / sleep compression. Designing individualized sleep plans.  

  4.  Stimulus control - rebuilding your relationship with sleep.

  5. How to better 'switch off your mind'. Cognitive therapy .

  6.  The role of sleep medicines.

  7.  What is sleep hygiene, and why it isn’t enough.

• Bonus materials include: audio meditations and relaxation scripts.

Who should attend?

This group will be most effective for those who connect with one or more of the following:

• Difficulty falling or staying asleep

• Sleep difficulty occurs at least 3 nights per week

• Sleep difficulties present for 3 months or more

• You experience distress about sleep in your day to day life

Session Details

90 minutes:

• 1 hour of presentation on zoom

• 30 minutes of questions and answers

• Detailed program materials with activities to work on between sessions

Your Investment:

$520.00 ($86 per session).

Receipts for psychological services can be provided. Please contact your insurance provider to determine if this will be covered. Most insurance companies ask to see dates of service provided. Receipts with date(s) of service will be provided at the conclusion of the program confirming sessions attended.

Graduates of this program will leave with concrete strategies to improve their sleep efficiency and quality. This is evidence based cognitive behaviour therapy for insomnia, the gold standard in insomnia care.

This Monday evening group will be limited to 20 people.

Dates: Monday, February 3rd, 10th, 17th, 24th, March 3rd, 17th 2025 (no group March 10th).

Time: 7:00 p.m. - 8:30 p.m EST