Insomnia Help Canada

09/15/2026

You haven’t failed at sleep hygiene.

If you’ve tried:

☑️ Cutting off caffeine
☑️ Making your bedroom darker and cooler
☑️ Following a bedtime routine
☑️ Getting off your phone
☑️ Trying to “relax” before bed

…and you’re still not sleeping well, you may not need more sleep hygiene tips.

You may need a different kind of treatment.

Sleep hygiene and CBT-I are not the same thing.

Sleep hygiene focuses on creating supportive conditions for sleep. It can be helpful—but it isn’t considered a standalone treatment for chronic insomnia.

CBT-I (Cognitive Behavioural Therapy for Insomnia) goes further. It addresses the thoughts, behaviours and patterns that can unintentionally keep insomnia going, including:

→ Spending long periods awake in bed
→ Worrying about the consequences of poor sleep
→ Trying harder and harder to make yourself sleep
→ Spending more time in bed to “catch up”
→ Developing an increasingly complicated set of rules around sleep

And importantly, CBT-I is not about trying harder to sleep.

Sometimes, the next step toward better sleep is actually letting go of the idea that you need to perfect your sleep.

If you’ve been doing everything “right” and still struggling with chronic insomnia, you haven’t failed.

You may simply be using an intervention that was never designed to treat the problem on its own.

Read the full post: https://www.insomnia-help.net/post/cbt-i-vs-sleep-hygiene

08/18/2026

You've done everything "right"—so why are you still awake?

You've stopped drinking coffee in the afternoon. You put your phone away before bed. Your bedroom is cool, quiet, and dark. You've tried a calming bedtime routine and even worked on keeping a consistent sleep schedule.

And yet...you're still struggling to sleep.

If this sounds familiar, you may have started wondering if you're doing something wrong—or if you're just a terrible sleeper.

You're not.

Sleep hygiene can be helpful, but it isn't the same thing as treating chronic insomnia. And sometimes, trying harder to follow every sleep rule can actually create more pressure and worry around sleep.

I've written a new blog about why sleep hygiene isn't always enough, what may be keeping insomnia going, and how Cognitive Behavioural Therapy for Insomnia (CBT-I) is different from simply being given another list of sleep tips.

If you've tried everything and are still lying awake, the answer may not be to try harder. It may be time for a different approach.

👉 Read the new blog: https://www.insomnia-help.net/post/sleep-hygiene-not-working

07/23/2026

What if one of the most powerful forms of self-care is the one we often overlook?

When we think about self-care, we often picture things like taking a bath, spending time in nature, or enjoying a favourite hobby. While those are all wonderful ways to recharge, one of the most important ways we can care for ourselves is by getting enough quality sleep.

In honour of International Self-Care Day, I've written a new blog about why better sleep is the foundation for so many aspects of our wellbeing—and why I'm excited to be working with the Finch app as a sleep consultant.

The Finch app encourages small, achievable daily habits that support healthier routines, and its philosophy aligns beautifully with what we know about creating lasting change. Whether your goal is improving your bedtime routine, managing stress, or simply getting more restful sleep, small steps really do add up.

✨ I'd love for you to take a few minutes to read the blog and let me know what self-care habit has made the biggest difference in your life.

🔗 Read it here: https://www.insomnia-help.net/post/the-self-care-habit-that-changes-everything-better-sleep-with-the-finch-app

06/22/2026

If you've ever wondered whether your sleep difficulties are "normal," or whether there's more you can do than simply try harder to sleep, Insomnia Awareness Night is worth checking out.

On June 22, the American Academy of Sleep Medicine and the Society of Behavioural Sleep Medicine are hosting their 13th Annual Insomnia Awareness Night, including a live Reddit Ask Me Anything (AMA) with sleep experts from 8–10 PM EDT.

The event aims to increase awareness of chronic insomnia, a common but often misunderstood sleep disorder that can have significant impacts on health, well-being, relationships, and daily functioning.

As a CBT-I therapist, I'm always encouraged to see organizations promoting evidence-based information about insomnia and its treatment. Chronic insomnia is treatable, and education is often the first step.

If you have questions about sleep, insomnia, or CBT-I, this could be a great opportunity to learn more.

Learn more: https://sleepeducation.org/get-involved/campaigns/insomnia-awareness-night/

06/03/2026

Sleep problems after concussion are extremely common — yet many people are never told how much sleep can affect recovery.

Difficulty falling asleep, waking frequently, fatigue, brain fog, headaches, anxiety, and feeling "tired but wired" can sometimes continue long after the initial injury itself.

Many people assume this is simply something they have to push through, but persistent insomnia after concussion often involves more than the original injury alone.

For Brain Injury Awareness Month, I’ve shared a new article exploring:

✓ common sleep problems after concussion and TBI
✓ how poor sleep can affect recovery and day-to-day functioning
✓ why insomnia sometimes persists
✓ the growing research on CBT-I (Cognitive Behavioural Therapy for Insomnia)

Read more: https://www.insomnia-help.net/post/sleep-problems-after-concussion-and-brain-injury-how-cbt-i-can-help-recovery

05/07/2026

Mother’s Day can bring love, gratitude, connection—and also pressure, stress, complicated emotions, and a mind that suddenly won’t settle at night.

If your sleep feels a little more difficult around emotionally loaded days or family events, you’re not alone.

In this new blog, we explore:

•⁠ ⁠why important days can increase nighttime alertness
•⁠ ⁠the connection between anxiety, pressure, and sleep
•⁠ ⁠compassionate, realistic ways to support rest without forcing it

The goal isn’t perfect sleep.
It’s a kinder relationship with the nights that aren’t.

Mother’s Day can be a warm, meaningful day—but it can also carry a quiet kind of pressure. Expectations to feel grateful, connected, rested, or celebrated don’t always match reality. For many people—whether you’re a mother, have a complicated relationship with your own, or are grieving—t...

02/04/2026

COMISA is when chronic insomnia and obstructive sleep apnea overlap - and it’s more common than most people think.

In this guest blog, Respiratory Therapist Steve Archer (RRT, CCSH) explains the red flags, testing options, and why treating both together often matters.

�👉 Read here: https://www.insomnia-help.net/post/when-insomnia-and-sleep-apnea-overlap-understanding-comisa

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01/07/2026

January can feel like an in-between space.
The holidays are over, routines restart, the days are still dark — and your body hasn’t quite caught up yet.

If your sleep feels off right now, you’re not doing anything wrong.

This month’s blog shares gentle, realistic ways to support sleep as you ease back into routine — without strict rules, perfection, or pressure to reset overnight.

Inside the post:

• Why January sleep disruption is common and normal
• How small cues (like a consistent wake-up time) help your body recalibrate
• Ways to wind down without rigid evening routines
• What to do when you wake during the night — without turning sleep into a struggle

Rest doesn’t need a reset.

Sometimes it starts with very small, steady steps.

👉 Read the full blog: ADD LINK

January Sleep Tips: Easing Back Into Routine After the Holidays

12/02/2025

💤 Give the gift of better sleep - and keep it Canadian 🇨🇦�

Reduce tariff costs and support local makers who understand our seasons, shipping, materials and style. From ritual-kits to cozy bedding to support for deeper sleep struggles - there’s something thoughtful here for everyone.

Whether it’s occasional restless nights or ongoing sleep challenges - shopping local is more important than ever.�

🔗 Click the link below for Canadian sleep-gift inspiration!

https://www.insomnia-help.net/post/looking-for-canadian-sleep-related-gift-ideas

10/24/2025

Menopause & Sleep: What No One Tells You

🌙 Sleepless nights in perimenopause or menopause aren’t “just part of getting older.” Hot flashes, night sweats, and shifting hormones play a role - but so can hidden sleep disorders like sleep apnea that often go unnoticed in women.

The good news? There are solutions. From CBT-I to practical nighttime strategies, you can reclaim steadier, more restorative rest.

October is World Menopause Awareness Day

✨ Read the full article: Sleep and Menopause: Why Rest Gets Harder (and What Helps):

https://www.insomnia-help.net/post/sleep-and-menopause-why-rest-gets-harder-and-what-helps