Insomnia Help Canada

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

09/24/2025

✨ Ever notice that sometimes your phone keeps you wide awake at night, but other times it doesn’t?

The secret lies in how your eyes adapt to light throughout the day. 🌞➡️🌙

When you spend more time in daylight, your eyes are less sensitive to screen glow at night. But if you go straight from darkness to scrolling, even dim light can mess with your sleep hormone, melatonin.

💡 Quick tips:
• Get outside during the day
• Keep evening lighting soft (not pitch dark)
• Avoid scrolling in total darkness

👉 Curious why light has such a big impact on sleep? Read more in the full blog. See link in comments.

08/21/2025

☀️ Long, bright days. Warm nights. A fan that just can’t keep up. When summer heat messes with your sleep, it’s tempting to focus on cooling hacks alone. But as a CBT-I counsellor, I’ve seen how our reaction to poor sleep can keep us stuck in a cycle of frustration and anxiety. Instead of chasing the “perfect” night’s sleep, try shifting your approach: 💡 Practice “constructive acceptance” when it’s too hot to rest. 💡 Keep a consistent wake-up time - even after a rough night. 💡 Focus on calming, repeatable wind-down cues. Your body can adapt to summer nights. With the right mindset and habits, you can sleep well long after the heatwave passes.

✨ Read the full blog for more CBT-I strategies: https://www.insomnia-help.net/post/sleeping-through-the-heat-a-cbt-i-perspective-on-summer-insomnia

-I

I sometimes see a surge of clients around this time of year who are suddenly struggling with falling or staying asleep, even if they’ve never had sleep is. While high temperatures certainly impact our body’s ability to cool down for sleep, it’s often how we respond to poor sleep that keeps us ...

07/25/2025

July 24 is international self-care day – a reminder to take a moment to tend to your well-being. One of the most powerful (and often overlooked) forms of self-care is asleep, especially in the summer months! Quality rest, supports everything for mood and memory to immunity and stress resilience. If you’re looking for one simple way to care for your whole self, start with a good night sleep.

06/10/2025

Today is Action Anxiety Day! 🌟

It's a reminder to acknowledge our anxieties while taking steps toward healing.

Check out our two insightful blogs: one from me, sharing how to change your relationship with anxiety, and a special guest post by certified Yoga Therapist, Angie, who offers a unique perspective on mindfulness and movement. 🧘‍♀️✨

Check out our latest blogs to learn more!

Learning to Live Fully: Creating a New Relationship with Anxiety by Lorraine Irlam - https://www.insomnia-help.net/post/creating-a-new-relationship-with-anxiety

Moving Through Anxiety: How Yoga and Embodied Practices May Help by Angie Lamb - https://www.insomnia-help.net/post/moving-through-anxiety-how-yoga-and-embodied-practices-can-help

05/07/2025

Did you know that sleep plays an important role in your mental health?

In honour of Mental Health Awareness Week, I want to highlight the connection between sleep and mental wellness. Many people struggle with insomnia, and this can lead to increased anxiety and depressive symptoms - or even worsen existing mental health conditions.

Research shows that improving sleep quality with Cognitive Behavioral Therapy for Insomnia (CBT-I) can effectively reduce anxiety, depression, PTSD, and even chronic pain. Some individuals with depression have found that, with guidance from a medical doctor, they can reduce or even discontinue their antidepressant medication as their sleep improves.

It's important to understand that insomnia can lead to depression, and addressing sleep issues may help break this cycle. Prioritizing good sleep can truly be a game changer for mental health!

04/23/2025

🌿 The Connection Between Sleep and Nature 🌙

In our fast-paced world, it’s easy to overlook the profound impact that nature can have on our sleep and overall well-being. A recent study has found compelling evidence linking exposure to natural environments with a range of benefits, including improved cognitive function, enhanced brain activity, healthier blood pressure, better mental health, increased physical activity, and, importantly, improved sleep quality.

Imagine taking a leisurely stroll through a serene forest or enjoying the calming presence of a nearby park. These experiences not only rejuvenate our minds but also set the stage for a more restful night's sleep. When we spend time in nature, we can reduce stress, which is a common culprit behind sleepless nights.

So, if you're struggling to get those quality Z's, consider stepping outside. Whether it's from a brisk walk in the woods or simply soaking up the sun in your backyard, nature has a unique way of promoting deeper and more restorative sleep.

As we approach Earth Day, let’s not only celebrate our planet but also commit to spending more time in nature. Let’s embrace these beautiful surroundings for our physical and mental health and, as a bonus, enjoy the sweet dreams that come with it! 🌎💚

Check out our latest blog to learn more about how nature can improve sleep AND health.



https://www.insomnia-help.net/post/reconnecting-with-nature-the-key-to-better-sleep-quality-and-mental-wellbeing

03/05/2025

Does Daylight Saving Time affect our sleep?

Even though it’s only a one-hour change, Daylight Saving Time (DST) can disrupt our internal clock and unsettle our sleep-wake patterns. This adjustment can be particularly challenging for those who suffer from insomnia.

As a result, you might experience:

Poor sleep and fatigue 🥱
Reduced productivity 📉
A slower metabolism 😫

Here are some tips to help you lessen the effects of DST:

🕒 Gradually adjust your morning alarm by 15 minutes each day, starting four days before the change.

🏃‍♀️ Increase your physical activity

☀️ Get outside in the morning light (even if it's cloudy!)

😴 Avoid napping, as it may worsen the situation in the long run.

Want more strategies to cope with DST? Check out this blog post👇

Daylight Savings Time (DST) has been an integral part of the lives of people across the globe. But is it actually beneficial?

03/05/2025

Does Daylight Saving Time affect our sleep?

Even though it’s only a one-hour change, Daylight Saving Time (DST) can disrupt our internal clock and unsettle our sleep-wake patterns. This adjustment can be particularly challenging for those who suffer from insomnia.

As a result, you might experience:

Poor sleep and fatigue 🥱
Reduced productivity 📉
A slower metabolism 😫

Here are some tips to help you lessen the effects of DST:

🕒 Gradually adjust your morning alarm by 15 minutes each day, starting four days before the change.

🏃‍♀️ Increase your physical activity

☀️ Get outside in the morning light (even if it's cloudy!)

😴 Avoid napping, as it may worsen the situation in the long run.

01/02/2025

What are your New Year Resolutions? 👀

Improving mental or physical fitness ? Healthy eating? Career success? 👍

Then include better sleep at the top of your Resolutions list for 2025 because the top 10 most popular New Year’s resolutions can be much more easily achieved by one single thing: better sleep. 😴💤

Improving sleep can improve things such as anxiety, depression, healthier eating choices, energy, motivation, mental clarity, job success and satisfaction, not to mention relationships. 🤩

Check out my blog 👇 for more info on how learning to sleep well can also improve almost any New Year’s resolutions outcomes.

https://www.insomnia-help.net/post/the-one-thing-that-can-help-achieve-almost-any-new-year-s-resolution

Happy New Year! Wishing you a year of better sleep and may all of your resolution dreams come true!🌟✨ 🪄

2025 " 'sresolutions 'sresolution -I

12/11/2024

Your extended health benefits may cover therapy services for insomnia treatment.

Check your plan to see if you have unused benefits to use up before the end of the year! And more again in the new year.

To learn more about fees and services, visit https://www.insomnia-help.net/services-fees

-I

12/03/2024