Suffering From Insomnia?

So you can’t sleep?

Contact us regarding Cognitive Behavioural Therapy for Insomnia. There is an online program known as SHUTi, which you can work thru a few minutes a day from the comforts of your home.

CBT does work for many and is a way of treating insomnia without the use of medications. This form of therapy addresses poor sleep habits, behaviours and thoughts which have a negative effect on the individual’s sleep quality and quantity. Sleep patterns are evaluated regularly and therapy focuses on sleep hygiene, relaxation techniques, sleep restriction and stimulus control.

If you have tried Cognitive Behavioural Therapy for Insomnia previously and had no success, we would like to hear from you as well. It could be that your sleep disorder is in fact, caused by something else and the insomnia is simply a symptom. In other words, the insomnia is a secondary sleep disorder and not the primary issue.

This is why, it is extremely important to have a sleep assessment. Thorough evaluation may uncover sleep abnormalities you did not know you have. Once your sleep disorder is diagnosed, then the appropriate treatment can be prescribed. It is then, that you will finally begin to get the proper rest that you have been missing for so long.

Get to the root of your sleep troubles and watch your overall health improve.


We Reflect On 2016

HAPPY NEW YEAR EVERYONE! Hope you all had a great holiday.
Time to reflect on 2016 on a more serious note….

It was a sad year for those who lost someone this past year. There were many deaths reported: family, friends, acquaintances & celebrities. We express our sincerest condolences. May they RIP.

Some of the folks who passed had heart conditions and several died in the night. We cannot stress enough the importance of becoming aware of the consequences of untreated sleep apnea. It is very possible that sleep apnea was the root cause of some of these deaths.

If you snore, snort, gasp, choke or hold your breath during the night, then please see a sleep specialist and have your nocturnal behaviour assessed. IT CAN SAVE YOUR LIFE!



Childhood Sleep Guidelines

For years, there has been debate regarding the number of hours our children should be sleeping for optimal health. The sleep requirements for youngsters varies depending on age and is quite different from the hours needed by adults.

In my own personal experience, I have found that my sleep requirements have changed dramatically as I have gotten older and previous notions suggesting that everyone needs 8 hours of shut-eye is not particularly accurate.

After much deliberation, a panel of the nation’s top sleep experts, have come to agreement on pediatric sleep expectations. These recommendations have been made official by the American Academy of Sleep Medicine.

The following excerpt was taken from the Healthy Sleep Newsletter Summer 2016, provided by our friends and colleagues at:


Pediatric Sleep Recommendations

For the first time, the American Academy of Sleep Medicine (AASM) has released official consensus recommendations for the amount of sleep needed to promote optimal health in children and teenagers to avoid the health risks of insufficient sleep. The recommendations in the consensus statement are as follows:

  • Infants four to 12 months should sleep 12 to 16 hours per 24 hours (including naps) on a regular basis to promote optimal health.
  • Children one to two years of age should sleep 11 to 14 hours per 24 hours (including naps) on a regular basis to promote optimal health.
  • Children three to five years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.
  • Children six to 12 years of age should sleep nine to 12 hours per 24 hours on a regular basis to promote optimal health.
  • Teenagers 13 to 18 years of age should sleep eight to 10 hours per 24 hours on a regular basis to promote optimal health.

The recommendations followed a 10-month project conducted by a Pediatric Consensus Panel of 13 of the nation’s foremost sleep experts, and are endorsed by the American Academy of Pediatrics, the Sleep Research Society and the American Association of Sleep Technologists. The expert panel reviewed 864 published scientific articles addressing the relationship between sleep duration and health in children, evaluated the evidence using a formal grading system, and arrived at the final recommendations after multiple rounds of voting.

healthysleepduration (Mobile)

Click on graph for PDF version.


Employers: Improve Productivity and Company Success!

Attention employers, check out this article: Huffington Post: 5 Ways Sleep Deprivation Makes You Bad At Your Job

COMMUNITY SLEEP COACH INC. is now offering sleep assessment & counselling sessions for the workplace.

Are you an employer, manager or business owner wishing to reduce the cost that is incurred from sick time, poor performance and work-related accidents? If so, then take advantage of this valuable resource.

Sleep disorders are a common problem within the community. These disorders often go undiagnosed and can lead to many health conditions. In some cases, they can be life-threatening.

Book your corporate sleep session for your staff and take advantage of the flat day rate. Private office consultations for your employees are also available and come at a discount when multiple appointments are booked.

The cost savings experienced by your facility when sleep deprived staff are diagnosed and ultimately treated, will not go unnoticed.

Make COMMUNITY SLEEP COACH your Corporate Sleep Consultant and include this crucial service as part of your Occupational Health & Safety and/or Employee Wellness Programs.

Proper diagnosis and treatment of sleep disorders improves quality of life and increases life expectancy. “A better sleep tonight means a better tomorrow.”    (250)681-4326



Sometimes there are factors within our control which affect the quality of sleep we achieve. We’ve all been responsible for sabotaging our sleep from time to time. For example, having that extra glass of wine in the evening when company is over or having that cute puppy sleep on the bed with you (at home, our sleep disorder’s name is Mikky!). Yes, even I am guilty of such things despite being well-versed on the positive and negative effects of certain sleep habits.

Sleep hygiene is important and represents the practices and conditions that are conducive to promoting positive sleep health. The following suggestions will assist you in obtaining satisfying shut-eye.

  1. Lighting – A dark room is ideal. If you do not have black-out curtains, try wearing an eye mask. It is also very important to avoid artificial light in the evening, especially that arising from TV screens, computers and other devices. Our bodies possess internal mechanisms within the eyes and brain that respond to light and dark and as such, tell us when it is time to sleep and when it is time to wake. When the brain receives a signal of darkness, our bodies begin producing melatonin, a hormone that naturally promotes drowsiness. With light stimulation, our melatonin production is hindered. Fortunately, reading at bedtime via dim bedside lamp is much less disruptive due to the dimmer indirect form of lighting.
  2. Temperature – This should be comfortable and adjusted to each individual’s needs. Ideally, you will sleep best in a room with a temperature set around 20 degrees celsius or even slightly cooler if using warm blankets. Do not go to bed if you are chilled as this will prevent you from getting to sleep in a timely manner. Try having a warm bath before bed. This will also have secondary relaxing effects that will promote sleep onset.
  3. Noise – A quiet bedroom is best. If you live beside a noisy highway or next door to a barking dog, try wearing earplugs or using a fan/white noise generator that will drown out those sounds which will normally startle you awake or prevent you from getting to sleep initially. If you tend to be a person that thinks a lot at night, the white noise option could be better for you as it may suppress your thinking compared to the complete silence of ear plugs. In some cases, ear plugs can be uncomfortable when inserted deeply and occasionally this snug fit may cause you to hear your amplified heart beat which can be an annoyance.
  4. Substances and Diet – Avoid caffeine, nicotine and alcohol 4-8 hours before bedtime if possible and limit your intake. The effects of consumption will vary with each individual and timing should be adjusted accordingly. Ultimately, these substances are stimulants and will affect how quickly you fall asleep or for how long you stay asleep despite sometimes feeling as though they possess relaxing properties. Also avoid heavy meals or snacks in the evening as the body will have trouble getting to sleep while it struggles with digestion. Having said that, you should not go to bed on an empty stomach either, as hunger pangs can delay sleep onset. A light nibble such as cheese and crackers with a glass of warm milk is helpful.
  5. Exercise – Regular exercise during the day is beneficial as it reduces stress and calms nervous muscles. The benefits of weight-loss may also reduce snoring and obstructive apnea. Perform your workout at least 6 hours prior to bedtime though, since elevated metabolism can make it difficult to initiate sleep.
  6. Relaxation – Meditation, deep breathing and stretching at night, are effective ways of inducing calm. If you tend to be a worrier, keep a pen and notebook at the bedside. Jot down anything that is occupying your thoughts such as the list of errands you need to take care of the next day. Once your mind is clear, sleep will come more easily.
  7. Timing – It is important to keep a regular sleep-wake schedule so as not to upset your internal clock. If you are having troubles falling asleep or staying asleep however, do not stay awake in bed past 20 minutes. Get up and find something soothing to keep you busy until you feel drowsy and can return to bed. Stressing about not sleeping and remaining in the bedroom has detrimental effects because soon the brain begins to associate the bedroom with anxiety and frustration. That is not a pattern you want to encourage. The bedroom should be a welcome place and used only for sleep, intimacy and recovery from illness.

Remember, “A better sleep tonight means a better tomorrow!”



Author: Alena Krizek, RPSGT, REEGT, Certified Clinical Sleep Educator



  1. Sleep disorders are common.
  2. Sleep disorders are often neglected.
  3. Sleep disorders can be life-threatening.

Today, there are over 60 different classified sleep disorders that can affect one’s slumber. You have probably heard of the more familiar conditions such as, insomnia, sleep apnea, restless leg syndrome and sleepwalking but there are many others that spend much less time in the spotlight. Some of these include sleep-related groaning, exploding head syndrome, confusional arousals, and sleep paralysis, just to name a few.

When encountering friends, family members and even strangers in passing, the topic of sleep often comes up and honestly, probably 1 out of 4 people complain to me about sleeping poorly. I am always amazed that despite hearing from others that their nights are unrestful and sometimes a source of anxiety, it is rare for those suffering to seek help for their abnormal sleep behaviours.

Sleep disorders despite how common a problem, tend to be one of the most disregarded of health concerns. Sleep disorders often take a back seat to medical conditions such as hypertension and diabetes, yet these conditions can actually occur as a result of an untreated sleep disorder, such as obstructive sleep apnea. If ignored, this problem of airway blockage leading to repetitive pauses in breathing during the night accompanied by snorting/gasping, can also lead to more serious issues such as heart attack and stroke.

Some symptoms of sleep disorders include restlessness, twitching, snoring, gasping/choking, and frequent washroom trips during the night. Daytime signs may include fatigue, sleepiness, irritability and decreased concentration. If you are aware of any of these issues or are told so by your bed partner, be sure to discuss this with your physician or sleep specialist. The act of properly diagnosing and treating sleep disorders improves quality of life and increases life expectancy.


Author: Alena Krizek, RPSGT, REEGT, Certified Clinical Sleep Educator




  • Sleep Advocate, Sleep Therapist, Sleep Educator
  • Sleep Counselling Resource Available to Patients, Physicians & Employers
  • Responsible for Raising Sleep Disorder Awareness Across the Globe
  • 20 Years of Experience in the Field of Sleep Medicine


  • Analyze your symptoms & sleep behaviours to deduce which sleep disorder is affecting you. There are over 60 sleep disorders classified to date!
  • Recommend sleep quality management tools & equipment to aid your specific sleep issues.
  • Provide information on suitable sleep testing if indicated & explain what those procedures entail.
  • Prepare documentation pertaining to your consultation & discuss concerns with practitioners involved in your care if necessary.
  • Refer you to the appropriate sleep specialist if further investigation is required to properly diagnose your condition.
  • Offer follow-up to check progress & make further suggestions.
  • Reasonable rates in keeping with other healthcare modalities.