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

Quadra Wellness and Counselling Vancouver

Counselling and sleep therapy services in Vancouver - Sleep, insomnia, anxiety, depression, and stress management focused therapy services in Vancouver and Ontario

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 and think at your best.

Better Sleep Starts Here

Healthy sleep, believe it or not, begins with the mind. Fascinating, right?

Do you know a “good” sleeper? Think about that person for a moment. You’ll probably realize that they don’t dwell much on sleep, nor do they get overly frustrated when a rough night occurs here and there. Was this perhaps how you used to be before sleep problems crept in? It’s a common story.

While there are many causes of poor sleep quality, your thoughts and reactions to sleep problems are crucial. They can make or break your ability to rest well.

Your Journey Towards Better Sleep

At the very heart of this adventure is my psychology-based sleep course. It’s designed just for you, featuring a series of bite-sized lessons spread out over six weeks. Here’s what it looks like:

Mini-lessons: Each one tailored to help you gain insight into your sleep habits, understand insomnia, alter routines, enhance sleep quality, and progress far beyond mere bedtime.
Learn at Your Own Pace: No rush, no pressure. Your journey, your timing.

Features to Set You Up for Success:

Easy-to-Use App: Take your lessons anywhere you go.
Concise Weekly Lessons: Engaging videos, articles, and actionable steps keep you involved.
Weekly Group Coaching: Need support? Drop in for expert guidance and a shared experience.

Now, let’s get one thing straight: I’m not going to tell you to “just try to sleep.” Or to worry excessively about one “bad” night’s sleep. No, we’re going beyond that.

Expanding Your Understanding of Sleep

The Psychology and Science of Sleep: Understanding the mind-body aspects of sleep.
Quieting the “Sleep Bully”: Strategies to reduce the impact of disruptive and unhelpful thoughts.
Stress Management, Sleep, and Menopause: Specialized guidance for diverse needs.
And Much More: Tailored to address various sleep challenges and insights.

The End Result of Your Journey

Upon completion, you’ll likely enjoy improved sleep, but also:

Adopt Healthy Habits: Designed to foster ongoing wellness.
Create a Personalized Plan: A custom roadmap to maintain good sleep hygiene.
Benefit from Expert Endorsement: Developed with doctors, sleep researchers, and psychologists, this course’s foundation is scientifically robust.

Scientifically Proven Approaches

This program doesn’t merely offer advice; it provides proven solutions:

Evidence-Based Methods: Including Cognitive Behavioral Therapy for Insomnia (CBT-I), Acceptance and Commitment Therapy (ACT), Mindfulness-Based Stress Reduction (MBSR), and more.
Randomized Controlled Trials Support: The gold standard of research has validated cognitive and behavioural interventions for chronic sleep problems, helping people fall asleep faster, stay asleep longer, and maintain these benefits well beyond six months.

A Comprehensive Solution to Insomnia

The program unites science, practical application, and human-centered compassion to deliver results. If you’ve been seeking a proven path to better sleep, you don’t need to look further.

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

Together, we’ll cultivate a healthier, more effortless relationship with sleep. And don’t worry, we won’t resort to pills, potions, weighted blankets, or chanting before bed (although, if chanting soothes you, go for it!). But don’t do if you think it will you make you sleep – it won’t. That’s right, no magic solutions here, just science, understanding, and a pinch of humor.

So, are you ready to redefine your relationship with sleep? Let’s take this journey together and leave those restless nights behind!

Who is this course for?

This course is specifically designed for individuals struggling with chronic insomnia, defined as persistent difficulties in falling or staying asleep that have lasted for three months or more. If you find yourself battling acute insomnia, which is a shorter-term problem lasting less than a month, don't worry – you can still benefit from this program.

But let's be real: This program is not a quick-fix solution. Overcoming sleep challenges takes effort, patience, and dedicated work from your end. After all, sleep problems don't develop overnight. The most rewarding results are seen by those ready to take action, commit to a well-defined plan, and tackle those unhelpful thoughts and behaviors that keep their sleep problems going.

If you're uncertain whether insomnia is the root of your sleep troubles, it's best to chat with your healthcare provider first. While this self-help course isn't intended to address sleep disorders like restless legs, narcolepsy, or sleep apnea, it may boost sleep quality if you're already under professional care for these conditions. Together, with guided action and a dash of determination, we can set you on the path to better, healthier sleep.

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.

Untangle from 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