Look no further! The Sleep, Health, & Wellness Lab has searched for books, apps, websites, support groups, and more, focusing on managing insomnia, memory problems, and helping to cope with cancer.
**Note: The sleep resources listed below are designed to treat issues with insomnia (difficulty falling asleep, staying asleep, and waking up too early) and are not meant to help with other sleep problems such as sleep apnea (stop breathing during the night), restless leg syndrome, or narcolepsy (sleep attacks). If you suspect that you have a condition other than insomnia, consider talking to your physician or your local sleep clinic.
Author: Judith R. Davidson, PhD - Psychologist and sleep expert, Queen's University, Kingston, ON
Sink Into Sleep offers a week-by-week guide to using cognitive behavioural therapy for insomnia - the gold standard treatment for sleep disorders - to improve your sleep. Although grounded in science, Sink Into Sleep is encouraging and easy to follow, allowing readers to start their journey towards a better night's sleep. There are separate chapters on sleep medications, men's issues, women's issues, anxiety and depression, medical conditions such as chronic pain, allergies, and more.
Author: Colleen Carney, PhD & Rachel Manber, PhD - sleep experts at Toronto Metropolitan University, Toronto, ON and Stanford University, Stanford, CA
Quiet Your Mind & Get to Sleep is another excellent self-help book based on cognitive behavioural therapy for insomnia (CBT-I). Although this book goes through all aspects of CBT-I, it focuses on the cognitive and mindful aspects of therapy to address the negative thoughts, feelings and behaviours that can make it hard to sleep, with a particular focus on issues due to anxiety, depression, and chronic pain. By setting weekly goals and tracking your sleep through the included worksheets, readers can break the vicious cycle of poor sleep.
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.
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:
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 email@example.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.