Insomnia Tools

Practical, evidence-based tools, guides, and assessments on insomnia and CBT-I.

Browse explainers, how-tos, and answers to the questions people actually ask about sleeping better without medication.

Assessments & Tools

Self-Paced CBT-I Course for Insomnia

Recommended first-line treatment by the ACP The insomnia program you...

Sleep Beliefs Questionnaire

What You Believe About Sleep — BC CBT-I A quick...

Woman sits at a desk, filling out forms with a pen, papers spread out and a lamp nearby.

Sleep Efficiency Calculator

Sleep Efficiency Calculator Sleep efficiency is the percentage of time...

How-to & Skill Guides

How to Practise Progressive Muscle Relaxation for Insomnia

You're tired — but your shoulders are up near your...

Man sleeping in bed, imagining a muscular person exercising in a thought bubble above him.

How to Use Guided Imagery for Sleep

The lights go off and your mind turns on. Not...

Woman sleeping in bed, dreaming of a peaceful countryside scene with a cherry blossom tree, a cat by a stream, and a house in the distance.

10 Cognitive Defusion Techniques to Quiet Bedtime Thoughts

It's 11:20pm and the thought arrives fully formed: tonight is...

Cartoon of a tired person in pajamas standing beside a large billboard that says, "I'm not going to fall asleep" on a city sidewalk.

Cognitive Restructuring for Insomnia: Question Sleep Thoughts

The thoughts that keep you awake at 2am rarely get...

A woman in polka-dot pajamas sits up in bed, holding hands with an elderly man in a robe while they talk in a cozy bedroom with a plant on a side table and a mug nearby.

Not sure where to start?

A free consultation call is the fastest way to find out whether CBT-I is the right fit for your sleep. Most people leave the call knowing exactly what their next step is.

Book a free consultation →