Good Nights, Better Days - Online Natural Sleep Program - Quadra Wellness and Counselling Vancouver

Quadra Wellness and Counselling Vancouver

Counselling and mental health service in Vancouver - Sleep, anxiety, depression, and LGBTQ focused therapy services in Vancouver

Good Nights,
Better Days

Learn how to stop the sleep struggle with proven psychological and behavioural strategies and finally get the sleep you need to feel, think, and perform your best.

Better Sleep Starts Here

Are you struggling with sleep and feeling exhausted during the day? A quick search will suggest tons of pills, potions, meditations, blankets, and sleep hygiene strategies to try.

Maybe you feel like you’ve tried everything, including medication, but you end up in the same frustrating place. This approach is different.

Healthy sleep starts in your mind.

Just think about a “good” sleeper in your life. Chances are they don’t think very much about it or get too frustrated, even if they have an occasional rough night’s sleep. This might even have been you before your sleep problems!

How you think and respond to sleep problems matters a lot.

So, at the core of your journey in this program is my psychology-based sleep course, a series of 27 mini-lessons that you complete at your own pace over six weeks.

Every mini-lesson will help you gain specific knowledge, tools, and skills that will help you understand your sleep and insomnia, change your habits, start improving the quality of your sleep, and make progress far beyond bedtime.

To set you up for success, your course also includes these features:

– An easy to use app so you can learn anywhere

– Concise weekly lessons with engaging videos, articles, and action items

– A drop-in, weekly group coaching experience with expert guidance and support

I’ll help you ditch the idea of trying to sleep or the excessive worry about the consequences of a “bad” night’s sleep.

Together we’ll develop a healthier relationship with sleep, one that requires less effort and overwhelm. Spoiler alert: It doesn’t involve pills, potions, weighted blankets, or chanting before bed (unless you find this soothing!).

And I’ll also cover lots of other topics like the psychology of sleep, how to quiet the mind, the science of sleep, strange sleep habits of humans and animals, stress management, sleep and menopause, and so much more.

At the end of your journey, not only will you likely be sleeping better, but you have a set of healthy habits and a personalized plan to help you keep insomnia at bay and lead a healthier life.

Doctors, sleep researchers, and psychologists created the foundation of this scientifically proven approach to improving sleep and behaviour changes.

Multiple randomized, controlled trials (the gold standard of good research!) have demonstrated this approach’s effectiveness in helping people fall asleep faster, stay asleep, and feel better during the day. People also sustain these gains well after six months.

And if you like talking science like I do. You might also recognize some of the evidence-backed concepts and approaches that have informed this program, like Cognitive Behavioral Therapy for Insomnia, Acceptance and Commitment Therapy, Mindfulness-Based Stress Reduction, and more.

How much time, energy, and money have you spent trying to fix your sleep problem?

Sign up today to get on the waitlist to start on the right path towards a better night’s sleep!

Who is this course for?

This course is geared towards people who are experiencing chronic insomnia symptoms, which are difficulties falling asleep and staying asleep that have lasted for three months or longer. If you're experiencing acute insomnia, which is less than one month, you can also benefit from the course.

While very effective, this program is by no means a quick-fix and requires effort, patience, and active work on your end (your sleep problem didn't happen overnight!). The people see the most benefit are ready to take action, commit to a plan, and open to addressing unhelpful thoughts and behaviors that sustain their sleep problems.

If you're not sure whether you have insomnia, please have a conversation with your healthcare provider. This self-help course does not address sleep disorders such as restless legs, narcolepsy, or sleep apnea. However, it can improve sleep quality if you're being actively treated for these conditions by a healthcare professional.

Meet Your Coach

Tony Ho

MSW, RSW

Tony is a Registered Social Worker and sleep therapist with a Master’s in Social Work. His sleep course and workshops are a must for anyone struggling with sleep and who wants to learn how to sleep well again without the gimmicks, pills, or potions. He has been featured on CTV Morning Live talking about sleep health and regularly provides sleep wellness workshops to organizations such as Samsung nation-wide.

Knowledge is key

Group support coupled with evidence-backed strategies serve as a powerful combo for forming new helpful sleep habits and behaviours.

Conquer your insomnia for good

Gain knowledge and develop habits that will help you sleep well for life and rebound quickly when poor sleep happens. You are human, after all!

What people are saying

I saw Tony after struggling with insomnia for several years. He was extremely patient, non-judgemental, and offered a depth of useful advice and tactics to help. Tony has put together an easy-to-follow playbook of knowledge, tips and tricks to help with insomnia, coupled with his expert guidance along the way.

hamish c.

[This] was a last ditch attempt in, frankly, desperation, for a try at restorative and more predictable sleep, as I was really suffering. Tony's program and careful implementation of small achievable changes (and his thoughtful follow-ups) added up to a complete sleep makeover essentially. I have become a morning person with a routine schedule and it's made a big difference in my life. Before this, I thought my sleep was just broken and Tony helped me make the changes I needed to make to realize that's not true!

Jen R.

Frequently Asked Questions

Most frequent questions and answers

Does this program provide one-to-one support?

This program provides individual support in a drop-in, group coaching format and sessions are only open to current members. You will also have access to a private group on Facebook where you can meet others going through the same program. Groups can serve as a powerful community of support and accountability.

How does this program work?

This proven six week program is designed to gradually build your knowledge and motivation to identify and change thoughts and behaviours that sustain your sleep problems. The main strategies we use are sleep scheduling, stimulus control, stress reduction, and thought challenging techniques based on the proven principles of Cognitive Behavioral Therapy for Insomnia.

I have a lot of sleep anxiety. Will this program help me?

Sleep anxiety is very common for people who struggle with sleep and understandably so! We will talk about strategies for challenging worries about sleep and ways to calm an anxious and noisy mind.

I have a sleep disorder. Will this program still help me?

This program can help improve your sleep quality if you’re being actively treated for these conditions.

How much time does this program take each week?

Plan to spend 30-40 minutes a week reviewing the digestible materials and videos. You’ll only need 5-20 minutes a day to put the action items into practice, such as tracking your sleep in your sleep diary. You can engage as much or little with the group as you want. Group sessions are usually 30 minutes and you can leave whenever you’d like.

What makes this program different from sleep hygiene?

Practicing good sleep hygiene can certainly improve sleep quality, but it cannot make you sleep. This program focuses on reducing mental effort around sleep while strengthening your natural, internal drive and unique rhythm for sleep.

Will I need to buy anything else for this program?

No. Everything you need is contained in the course; however, some items can help improve sleep environments, such as blackout curtains when we talk about light and sleep.

I take many medications and supplements for sleep. Will the program address this?

Chances are you already know these are nor silver bullets for good sleep. We’ll talk about psychological dependence on sleep aids and about current research on sleep medications and supplements to help you make informed decisions. You’ll also learn how to reduce or stop the use of any sleep aids (with or doctor or pharmacist’s approval).

What's the difference between sleep coaching and therapy for insomnia?

Sleep coaching is goal-oriented and focused on present circumstances, like thoughts and behaviours, contributing to sustained sleep difficulties. Therapy is more focused on clinical assessment and treatment of emotional and psychological issues contributing to poor sleep. Coaching clients in a generally stable mental and physical space and are prepared to receive guidance and direction on how to improve their sleep. And hence the work involved is on getting motivated for change, planning and taking action.

How are group sessions conducted?

Drop-in coaching schedules are sent to you each week and you’re welcome to join as often as you’d like. Meetings are virtual and conducted on Zoom.

What if I can't make it to a live sleep coaching session?

You’ll have access to recordings of past sessions and an FAQ section with answers to the most common questions. You can also ask questions in the private Facebook group community.

What if this doesn't work for me?

Risk Free Guarantee: Stick with the program for at least four weeks. If your sleep hasn’t improved, you can request a full refund. Email us if you aren’t satisfied and we’ll do our best to resolve the issue.

Join the program today

Get access to the entire online sleep program that you can access on all devices: Desktop, Android, iOS, and tablet.

Quadra Wellness and Counselling Vancouver