We've gathered some of our favorite resources related to sleep health. Whether you're just starting to learn about insomnia or you're looking for additional support during treatment, we hope you find these helpful.
Learn About Sleep
Understanding Insomnia
Chronic insomnia involves difficulty falling asleep, staying asleep, or waking too early. To meet diagnostic criteria, these sleep difficulties occur at least 3 nights per week for 3 or more months and cause noticeable daytime distress or impairment in daily functioning. You're not alone if you're experiencing this, and there are effective treatments available.
What is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard, evidence-based treatment for insomnia. It's recommended as the first-line treatment by leading medical organizations and works by addressing the thoughts, behaviors, and sleep patterns that keep insomnia going.
Society of Behavioral Sleep Medicine →Sleep Apnea and CPAP
Sleep apnea is a condition where breathing stops and starts during sleep, often leading to poor sleep quality and daytime fatigue. CPAP therapy is a common and effective treatment. We specialize in helping patients develop consistent CPAP use through behavioral strategies and support.
American Academy of Sleep Medicine →Helpful Organizations
Society of Behavioral Sleep Medicine
Professional organization for behavioral sleep medicine dedicated to advancing the treatment of sleep disorders.
American Academy of Sleep Medicine
Provides patient education on sleep disorders, sleep health, and evidence-based treatment recommendations.
PSYPACT
Check whether your state participates in PSYPACT for interstate telehealth licensing. See where we can serve you.
National Sleep Foundation
Independent nonprofit organization dedicated to sleep health education and advocacy.
CBT-I Coach App
Free app developed by the U.S. Department of Veterans Affairs to support CBT-I treatment. Available on iOS and Android. A helpful tool to supplement your work with a clinician.
Sleep Diary
Tracking your sleep patterns is often a helpful first step in understanding your sleep and beginning treatment. Ask your clinician for a sleep diary to use during your treatment.
Sleep Wellness Tips
Foundations of Good Sleep
While these tips alone won't cure chronic insomnia (that's where CBT-I comes in), building a strong sleep foundation supports overall sleep health and can be a helpful starting point.
Keep a Consistent Wake Time
Wake at the same time every day, even on weekends. This helps regulate your body's internal clock and improves sleep quality over time.
Get Bright Light Early
Exposure to bright light in the morning helps anchor your circadian rhythm and signals your body when to sleep and wake.
Limit Caffeine
Keep caffeine to the morning hours. Caffeine consumed even in the afternoon can interfere with your ability to fall asleep at night.
Optimize Your Sleep Environment
Keep your bedroom cool, dark, and quiet. A comfortable sleep environment makes it easier for your body to rest.
Wind Down Before Bed
Give yourself time to transition from the day. Dim lights, put away screens, and engage in a relaxing activity to signal your body it's time to sleep.
Get Out of Bed
If you can't sleep, get out of bed and move to another room for a bit. This is important because it helps your brain associate your bed with sleep, not wakefulness or frustration.
If you're struggling with ongoing sleep problems, these tips alone may not be enough. That's okay. Evidence-based treatments like CBT-I can help address the patterns that keep insomnia going.
Recommended Reading
Say Good Night to Insomnia
by Gregg D. Jacobs
A practical, accessible guide to CBT-I principles that you can implement on your own or alongside professional treatment.
The Insomnia Workbook
by Stephanie Silberman
An interactive workbook full of exercises and strategies to help you understand and address your insomnia patterns.
Why We Sleep
by Matthew Walker
A fascinating exploration of sleep science and the critical importance of sleep for your physical and mental health.
Quiet Your Mind and Get to Sleep
by Colleen Carney & Rachel Manber
Focused on addressing racing thoughts and worry that often interfere with sleep, with practical techniques to quiet your mind.