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Live life to the fullest with your ongoing health condition

Better Sleep Program



Do you....

 Have difficulty falling asleep?

Have a hard time falling back to sleep?

 Wake up early and can’t fall back to sleep?


If this sounds like you, consider attending our Better Sleep workshop designed to promote better and a more restful sleep. During this free, 5 week group program you will learn the most effective cognitive behavioural strategies that decrease insomnia.  The focus is on practicing strategies to relax mind and body, get more energizing sleep, and to fall asleep or back to sleep more easily.


Note: This workshop does not address medical conditions such as sleep apnea 


During this workshop, you will learn:

  • self-regulation strategies to help fall asleep, or back to sleep, more easily
  • sleep behaviours most highly recommended by sleep researchers
  • lifestyle factors influencing sleep architecture
  • tips on sleep efficiency and energy management
  • myths and facts about sleep
  • techniques to clear the mind of unproductive self-talk, worry and mental chatter
  • common self-expectations about sleep
  • how to keep a sleep diary
  • bedtime relaxation techniques


"Learn the most effective cognitive/behavioural strategies that decrease insomnia"




Lesson 1: The 3 Keys to Decreasing Insomnia

  • Realistic goals and sleep expectations
  • 3 keys to decreasing insomnia
  • Tips for falling asleep more easily
  • The BMW approach to resting mind and body

Lesson 4: Stop Worrying

  • Tips to curb bedtime worrying
  • Noisy bedrooms
  • Resting the mind even in the presence of noise or pain


Lesson 2: Sleep Stengthening Behaviours

  • Sleep stages and how to get more energy from sleep
  • Common factors that influence sleep architecture
    and increase mid-night awakenings
  • To nap or not to nap?
  • Bedtime relaxation techniques


Lesson 5: When my Busy Brain is Hard to Settle Down

  • Ways to use mental and emotional calming earlier in the
    day for improving sleep
  • Park it
  • Further techniques for clearing the mind of unproductive self-talk
    and mental chatter
  • Drafting a personal action plan

Lesson 3: Avoiding the Big Mistake

  • The Sleep Hygiene Index
  • The Big Mistake in bed
  • What to do when you wake in the night, and tips for falling
    back to sleep more easily
  • The Secret Handshake to calm the mind

*Session information sourced directly from

Stress Management and High Performance Cinic website



This workshop is facilitated by Kathy Somers, R. Kin, BCB from the Stress Management and High Performance Clinic.

Click here to learn more about Kathy Somers. 


If the workshop you wish to attend is full, please call us at 1-866-337-3318 or email us to be added to a waitlist


Upcoming Workshops 2024

Date Time Location Register
April 23- May 21 ONLINE VIRTUAL CLASSROOM 7:00pm- 8:00pm FULL
November 11- December 9 ONLINE VIRTUAL CLASSROOM 7:00pm- 8:00pm Click Here



Watch the following clip from CTV news to hear more about this program: 







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