The Better Sleep Program

Better Sleep, Better Days

A 6-week CBT-I program for adults to understand their sleep, break patterns that contribute to insomnia, and develop practical skills for more restful, sustainable sleep.

At Rise & Shine, we believe counselling should be:

COMPASSIONATE

Support that feels kind, steady, and attuned to your needs, especially when life feels uncertain.

EMPOWERING

We help you reconnect with your inner strength and move toward the life you want with confidence and clarity.

INCLUSIVE

We honour every identity, background, and experience. Your story matters, and it belongs here.

Sleep is not something you should have to fight for.

When insomnia becomes a pattern, bedtime can start to feel like a source of stress rather than rest.

This program isn't about simply trying harder to sleep.

It’s about understanding what’s keeping you awake, changing the thoughts and behaviours that maintain insomnia, and building habits that support better sleep.

The Better Sleep Program is a 6-week CBT-I program for adults experiencing insomnia and ongoing sleep difficulties.

Our counsellors use Cognitive Behavioural Therapy for Insomnia (CBT-I) to help you understand your sleep patterns and develop practical strategies for lasting change. Over six weeks, you’ll work with your counsellor on sleep scheduling, stimulus control, cognitive restructuring, relaxation techniques, and sleep hygiene, while tracking your progress through a sleep diary.

Ready to work toward better sleep? Contact us to learn more about The Better Sleep Program.

Week 1: Understanding Your Sleep

Assess your sleep patterns and concerns
Learn what may be contributing to insomnia
Begin tracking your sleep

Week 3: Creating a Sleep Plan

Develop a personalized sleep schedule
Explore routines, consistency, and daytime habits
Identify changes that can support better sleep

Week 5: Building Your Skills

Observe changes in your sleep patterns
Strengthen strategies that are working
Refine your personalized sleep plan

Week 2: Changing Sleep-Related Thoughts

Review your sleep patterns
Identify thoughts that may interfere with sleep
Learn strategies to shift unhelpful thinking

Week 4: Supporting Better Sleep

Strengthen healthy sleep associations
Learn strategies for nighttime wakefulness
Introduce relaxation techniques

Week 6: Maintaining Better Sleep

Review your progress and key skills
Create a plan for maintaining your sleep improvements
Prepare for future sleep disruptions

What You'll Walk Away With

By the end of this 6-week program, you’ll have:

A better understanding of your sleep patterns and what may be contributing to insomnia
A personalized approach to supporting more consistent sleep
Tools to manage nighttime wakefulness and sleep-related worry
Strategies to shift thoughts and behaviours that can interfere with sleep
Practical relaxation and sleep-supporting techniques you can use on your own
A clearer understanding of what your body and mind need for better sleep
Greater confidence in responding to difficult nights without feeling stuck
A personalized set of strategies you can continue using long after the program ends

This isn’t about chasing the perfect night of sleep.

It’s about breaking the cycle of insomnia and building a healthier, more confident relationship with sleep.

Is This Program Right For Me?

This program may be a good fit for you if you:

Are 18 or older and experiencing ongoing sleep difficulties or insomnia
Have trouble falling asleep, staying asleep, or waking earlier than you’d like
Feel frustrated, worried, or stressed about your sleep
Find that poor sleep is affecting your mood, energy, focus, or daily life
Have tried other approaches but continue to struggle with sleep
Are willing to track your sleep and practise strategies between sessions
Are open to making changes to your sleep routines and habits
Want a structured, evidence-based approach to improving your sleep

This program might not be the best fit if you:

Are looking for crisis or urgent mental health support
Want a program focused only on relaxation or sleep hygiene
Are not able to commit to tracking your sleep and practising strategies between sessions
Are looking for medication management rather than behavioural and cognitive treatment
Have an untreated sleep or medical condition that may be contributing to your sleep difficulties

If you’re unsure, we’re happy to help you figure out whether this is the right fit.

Ready to work toward better sleep?

If you’re tired of struggling with sleep and want to better understand what’s keeping you awake, The Better Sleep Program offers a structured, supportive approach to help you build the skills for more restful nights and better days.