Sleep, Health, & Wellness Lab Recommends

Developed by the U.S. Veterans Administration system, CBT-I Coach is a free mobile app designed to be an add-on to your sleep treatment. The app helps to track your sleep and provides extra tips on improving your sleep. Consider using another recommended resource, such as one of the above books.

Sleep diaries are one of the main ways sleep therapists monitor sleep problems and adjust treatment. Using the Consensus Sleep Diary, you can track your sleep and progress while using one of the other recommended resources, such as one of the books listed above.

Go! To Sleep is a clinically developed 6-week online program by the Cleveland Clinic. The program starts with an initial assessment to establish your sleep score, followed by six specifically crafted weekly lessons designed to change how you think and act about sleep. The program and companion app cost $40 USD.

Haleo is a Canadian-based virtual sleep clinic that provides professional treatment for insomnia and poor sleep from the comfort of your home. Therapy is available in French and English using secure videoconferencing, similar to Zoom. Sessions are billed at approximately half the cost of in-person sessions (~$100 CAD). Check with your insurance provider to see if this service may be covered. Internet access is required to use Haleo.

The Sleep Helpline is a professionally-staffed national helpline providing free & personalized support and resources for people facing sleep issues & sleep disorders.

How the Sleep Helpline Can Assist:
Help individuals communicate with members of their healthcare team
Provide accurate information about sleep disorder symptoms, diagnosis procedures, and treatment options
Help map a route from diagnosis to treatment and daily living
Provide information and resources for loved ones and caregivers
Provide free sleep disorders educational materials
Connect individuals to national resources, patient advocacy organizations, and additional assistance programs

The DECODE Insomnia Clinic Program offers virtual consultation and cognitive-behavioural therapy for insomnia for ages 13+ in Ontario, Canada

How the DECODE Insomnia Clinic Program Can Assist:
Use cognitive behavioural therapy for insomnia to help with sleep issues
Program combines personalized support from your DECODE Insomnia Clinic physician with an online curriculum
Beneficial for long-term insomnia, can help with the discontinuation of sleep medications and can improve mood, anxiety, and pain

Experiencing chronic pain is common, especially after cancer, and can negatively affect your day-to-day life. The first step to managing chronic pain is always to speak with a physician to understand the root cause of your pain. Once you understand the cause of your pain, your healthcare team can help manage your pain's physical, emotional, and psychological aspects. 

Here are some tips on managing your chronic pain:

1. Keep Active - Consider routine physical activity (taking the stairs, parking in the back of the parking lot) and avoid sitting for long periods. Remember to stretch, and don't push yourself more than you can handle.
2. Manage your stress - Consider Meditation, yoga, or mindfulness-based stress reduction. A psychologist can also help to manage your stress and develop a plan to manage your pain.
3. Distract Yourself - When pain flares, find ways to distract yourself. Pleasant experiences can help you cope with pain. For example, consider watching a movie, taking a walk, or doing breathing exercises. A psychologist or mental health professional can help you find coping skills and gain control over your pain.
4. Follow Prescriptions Carefully - If medications are included in your treatment plan, use them as prescribed by your healthcare team. A psychologist can also help develop a routine to stay on track with your treatment plan.

You don't have to experience pain alone. Consider talking to a licensed mental health professional or contacting one of the pain clinics below.

The lab director, Dr. Sheila Garland, operates a small training clinic where patients can receive treatment for insomnia and other sleep and mood disorders. In addition, our therapists regularly work with individuals diagnosed with cancer and their families to manage the psychological effects of the cancer diagnosis and its treatment. Please call 709-864-8025, email muninsomniaclinic@gmail.com or click the link below to inquire about our services.

At certain times of our lives, each of us may feel overwhelmed and may need help coping with our stress. It is perfectly normal to ask for help, and sometimes we need a licensed professional to help work through our concerns. A psychologist can help you live healthier, more productive lives.

To find a psychologist in your area, please click on one of the links below, or visit the website of your local psychological association.