Sleepwell Recommends
Sleepwell has done the hard work for you. We extensively searched for and reviewed books, apps, and websites focusing on the management of insomnia. Recommended are the best resources, based on their quality and supporting research. Each teaches you how to use CBTi to help you get your sleep back. You can use CBTi even if you are taking sleeping pills, as CBTi can help to reduce the need for them.
Books
212 pp. © 2021
ISBN: 9780826148155
Description
Sink Into Sleep is a friendly step-by-step guide to reversing insomnia.
Emphasis
All components of CBTi are covered, starting with sleep scheduling (time-in-bed restriction and stimulus control) and moving to cognitive and relaxation techniques.
Features
Chapters about sleep and nutrition, exercise and sex; health conditions (including chronic pain, heart disease, diabetes, cancer, neurological disorders); anxiety, depression, and traumatic stress; sleeping pills and other sleep substances.
192 pp. © 2009
ISBN: 9781572246270
Description
Quiet Your Mind And Get to Sleep is a CBTi self-help book that focuses on issues faced by those who have anxiety, depression, and chronic pain.
Emphasis
There is comprehensive delivery of all CBTi components with an emphasis on solution-focused worksheets that help clients with complex issues work through common cognitive or adherence difficulties.
Features
Notable topics include tools for quieting the mind, addressing thoughts that get in the way of sleep, as well as thoughts that get in the way of making sleep-related changes.
232 pp. © 2016
ISBN: 9781626253438
Description
End the Insomnia Struggle is a step-by-step guide, based on CBTi and acceptance and commitment therapy (ACT; treatment that optimizes CBTi), that provides thorough instructions, tools, and surveys to help you create an individualized and effective insomnia treatment plan.
Emphasis
The workbook provides worksheets and activities that explain how, and when, to implement all the cognitive and behavioural components of CBTi (e.g., stimulus control, sleep restriction, cognitive restructuring, designated worry time, etc.).
Features
The book includes a recurring "Common Questions and Answers" segment about sleep, insomnia, and CBTi along with a thorough discussion on how to use acceptance and commitment therapy (ACT) to optimize your CBTi treatment plan.
Additional comments
This book has everything you need to address your sleep problems.
224 pp. © 2009
ISBN: 9781572246355
Description
The Insomnia Workbook offers all the tools you need to create an effective plan for getting a good night's sleep.
Emphasis
The workbook simulates the experience of seeing a CBTi specialist. First, you will assess your sleep habits and evaluate how they affect your life. Then, you will learn evidence-based CBTi techniques recommended by sleep specialists to help you:
- address your racing thoughts that keep you awake at night,
- train yourself to sleep using CBTi components of stimulus control, sleep restriction, and relaxation,
- identify lifestyle factors that may be affecting your sleep, &
- keep a sleep tracker to assess your progress.
Features
There are chapters on sleep medications, sleep issues specific to women, and the impact of diet, stress, and exercise on sleep. The final chapter explains how to prevent insomnia from returning.
Apps & 
Websites
© 2024
Description
THIS WAY UP offers a 4-lesson digital CBTi program that you can complete yourself or have your clinician involved.
Emphasis
The program integrates all components of CBTi across the lessons, and the sleep diary offers daily illustrations of your sleep numbers.
Features
The insomnia program uses an interactive, storytelling approach to teach you about CBTi’s sleep-enhancing techniques. You practice new skills learned in each lesson for a minimum of five days before moving on to the next lesson. Other digital programs are also available (ex. anxiety, depression).
Access
The program is available worldwide and can be completed without any cost. There are 2 options: 1. Self-help: first 90 days are free. 2. Prescription - sign up with your own clinician and work through the program with support.
© 2022
Description
SleepEZ is a self-paced, 6-week course of CBTi that can be completed on any device.
Emphasis
Program weeks: 1) CBTi overview, 2) sleep scheduling, 3) stimulus control techniques, 4) stop your mind from racing, 5) address thoughts that interfere with sleep, 6) how to keep insomnia from returning and what to do if it does.
Features
Interactive road map, videos, animations, quizzes, and games to maximize learning and engagement.
Access
100% free; no registration required
© 2021
Description
Go! To Sleep is a 6-week, online, interactive, CBT-based program designed to foster best sleep practices, sleep restriction, and stimulus control.
Emphasis
Go! to Sleep utilizes strategies from CBTi, but also has a broader focus on overall health and wellness. The program emphasizes general stress management techniques with a strong focus on helping the user learn relaxation and meditation strategies to decrease the mental and physiological arousal that occurs with insomnia and stress.
Features
Go! To Sleep teaches cognitive and behavioural approaches to manage sleep and educate on lifestyle and bedroom factors that impact sleep quality and quantity.
Access
Go! To Sleep can be accessed by any device with an active internet connection and has no participant restrictions.
Additional comments
Go! To Sleep program includes:
- Six weeks' worth of effective sleep therapy
- An online sleep log and daily sleep efficiency
- Daily sleep improvement recommendations
- Activities to help you get the sleep you need
- Daily articles to help you get the most out of the program
- Personal progress charts
- Six specially crafted relaxation practices
- Six weeks' worth of effective sleep therapy
- An online sleep log and daily sleep efficiency
- Daily sleep improvement recommendations
- Activities to help you get the sleep you need
- Daily articles to help you get the most out of the program
- Personal progress charts
- Six specially crafted relaxation practices
Description
Sleepio is a six-week sleep improvement program, in which the animated “Prof” teaches you the latest, evidence-based cognitive and behavioural techniques that are personalized to your needs based on your responses to the onboarding sleep questionnaire as well as adapted in accordance with your week-to-week progress.
Emphasis
Sleepio targets behaviours maintaining insomnia through sleep restriction, stimulus control, and sleep hygiene, as well as identifies and addresses thoughts and worries contributing to insomnia using cognitive restructuring and relaxation techniques.
Features
As part of the program, you have access to an anonymous, supportive online community of current users and course graduates.
Access
Sleepio is covered by several health insurers. If not paid for by yours, you may be able to access Sleepio for free by participating in one of its research studies (sometimes associated with a delay in access).
Additional comments
Sleepio has been shown to be a highly effective form of self-help CBTi by multiple studies.
© 2023
Description
CBT-i Coach is for people who are engaged in CBTi with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits.
Emphasis
Sleep rules, sleep hygiene, consolidating sleep, challenging dysfunctional thoughts around sleep.
Features
Self-management tools, sleep diary, progress tracking, extensive psychoeducation.
Access
Free to the public
Description
Scientists from the Canadian Sleep Research Consortium are running research projects, as part of which you can access home-based sleep assessments and online CBTi for free. To learn more, visit: https://www.researchsleep.ca/insomnia.
CBTi therapists online
Description
Find healthy sleep with HALEO, a virtual sleep clinic founded in 2015. It offers easily accessible, evidence-based, and clinically proven solutions for those dealing with insomnia and other sleep disorders.
Emphasis
HALEO prioritizes a personalized approach, guided by therapists and backed by clinical research, focusing on CBTi.
Features
HALEO's Sleep Program is tailored to address specific sleep difficulties, ranging from mild difficulties to severe insomnia, nightmares, or shift work.
Access
HALEO's services are accessible through their user-friendly mobile application, providing comprehensive sleep programs to individuals across North America.
Description
Online-Therapy.com is a digital service that offers a collection of tools and direct access to a therapist from Monday to Friday from anywhere in the world to help you identify and overcome your health problems, including insomnia.
Emphasis
The service is based on cognitive behavioural therapy (CBT) with therapists specializing in CBT for a range of problems, including insomnia.
Features
Subscription plans also include a daily journal and activity plan, yoga and meditation videos, and tests to track progress.
Access
Subscription plans start at $48/week (including 20% discount for the first month). Although Online-Therapy.com doesn’t accept insurance, you may be able to request reimbursement/direct payment for the services. Contact your health insurer to inquire about coverage.
Description
BetterHelp is the world’s largest therapy platform, connecting individuals with a network of over 30,000 licensed and experienced therapists.
Emphasis
Therapists offer counselling on a range of problems, including insomnia.
Features
Subscription plans include unlimited message exchanges, live chats, and scheduled telephone and video conference meetings.
Access
The cost ranges from CAD 80-110 per week (billed monthly). Subscription can be cancelled at any time.
Additional comments