Leon Judah Blackmore Centre for Sleep Disorders at UBC Hospital

Navigation: Home > Patient Education > Insomnia Disorder

Insomnia Disorder

Introduction

For individuals with insomnia, it’s important to recognize that different approaches work well for different people; don’t give up if the first thing you try doesn’t help. Below are common treatments and resources for individuals with chronic insomnia. Please speak with your sleep specialist for additional details.

Cognitive Behavioural Therapy for Insomnia (CBT-I)

Cognitive behavioural therapy for insomnia is the gold standard treatment for individuals with chronic insomnia. Different options are available for accessing this treatment:

  • UBC Sleep Disorders Clinic
    • The UBC Sleep Disorders Clinic has a regular virtual online cognitive behavioural therapy for insomnia (CBT-I) run by the clinic’s psychiatrists. This program is covered by the Medical Service Plan (MSP). Please speak with your sleep specialist about the availability and wait times for the clinic’s CBT-I program. This program requires an internal referral from a UBC Sleep Clinic sleep specialist.
  • Mind Space CBT Skills Group
    • Group based cognitive behavioural therapy is available to residents of British Columbia with Medical Service Plan (MSP) coverage through the Mind Space CBT Skills Group program (Mind Space). There is a core level 1 foundations group that teaches basic CBT principles, after which participants may enroll in a CBT Skills for Insomnia group program. Any family physician can refer an individual for this course.
  • Private Therapy
    • There are private therapists (psychologists, clinical counsellors) who offer individual and group treatment for insomnia. Therapy can be expensive, although in some cases extended health insurance plans will cover at least part of the cost.

Sleep Hygiene

Sleep hygiene techniques are practices and routines that promote healthy sleep patterns. However, sleep hygiene alone does not treat chronic insomnia.

  • Timing of Sleep: Have a set “wake-up time” that you get out of bed everyday (including weekends). If you’re unable to sleep, it’s okay to get out of bed earlier, you don’t have to stay in bed, but do not sleep past your “wake-up time”. A fixed wake up time in the morning is important, however, a fixed bedtime is not as important. Going to bed before you are tired can leave you frustrated as you lie awake. Go to sleep when you are tired, and wake up at the same time every day.
  • Exercise: Do some light stretching before bed. Heavy exercising should be done during the day. Regular exercise is one of the best strategies for good sleep but doing it too close to bedtime can keep you awake.
  • Daytime Resting: Do not nap, or even lie down to rest during the day, unless you cannot stay awake. If you are falling asleep during the day, you may need sleep testing.
  • Night Routine: Between 30 and 60 minutes before bed stop using screens (tv, phone, computer). Avoid doing stressful or stimulating things and dim lights.
  • Use the Bed for Sleep Only: The bed should only be used for sleep and intimacy. Do not read, use your phone, computer, or tablet, or watch television when you are in bed. Do not lie down to rest in bed, other than when you are trying to sleep. If you need to rest, or enjoy reading in the evenings, find another place in your home to do this.
  • Improve Your Sleep Environment: A dark, quiet, cool sleep space is best. Tools such as blackout blinds, an eye mask, ear plugs, a white noise machine, or a fan can improve sleep by blocking out light or drowning out noise. Weighted blankets can improve sleep quality in some people. If pets interfere with your sleep at night, consider whether they can be kept out of the bedroom at night.

Online Tools, Apps, and Books

The UBC Sleep Program has no formal affiliation with services or resources listed on this page, nor do we formally endorse them. This page is to provide a comprehensive set of resources to assist patients with chronic insomnia.

Free Programs

CBT-i Apps

Apps for Relaxation/Meditation

  1. MindShift – a free app by Anxiety Canada (a non-profit organization)
  2. Insight Timer – a popular free meditation app
  3. HeadSpace – an app focused on meditation, with some sleep specific tools
  4. Calm – an alternative to HeadSpace

Books

  • Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain by Colleen Carney
  • Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep by Colleen Carney
  • The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need by Stephanie Silberman
  • No More Sleepless Nights by Peter Hauri
  • Say Goodnight to Insomnia by Gregg Jacobs