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Gently to Sleep

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

 

Start seeing improvements in 2-3 weeks.

 

Get Started
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When Sleep is a Struggle

Do you find yourself lying awake at night, watching the clock and feeling more frustrated as time passes? The more you try to make sleep happen, the more impossible it feels.

 

But here’s what I’ve learned both from my decade as a social worker in mental health and through my own experience with insomnia: the path to better sleep often involves doing less, not more.

A Different Approach

This isn’t about perfect sleep hygiene or strict rules. Gently to Sleep offers a compassionate path forward. Instead of adding more pressure around sleep, this program helps you understand your sleep patterns and respond with self-compassion.

 

Over 5-6 weeks, we'll explore:

  • Understand your unique sleep patterns
  • Reduce sleep-related worry and effort
  • Improve sleep through sustainable, gentle practices
  • Work with your body, not against it
  • Learn to approach setbacks and anxiety with self-compassion

What You'll Receive

  • Accessible Weekly educational content with practical tools
  • Sleep diary tracking with personalized feedback from a Sleep Specialist Coach
  • Email and messaging support throughout the program
  • Lifetime access to all materials in case you need a refresher (because you're human!)
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Woman waking up and feeling good in the morning

Proven Science, Gentle Approach

“CBT-I is considered a gold standard for insomnia treatment because it not only improves sleep in the short term but also has long-lasting effects even after the therapy has ended.”

 

  • – Harvard Health Publishing
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“Cognitive behavioral therapy for insomnia (CBT-I) is the most effective treatment for chronic insomnia and should be utilized as the first-line treatment.”

 

  • – American Academy of Sleep Medicine

Meet Your Coach

Tony Ho, MSW, RSW, is a Registered Social Worker and sleep therapist with a Master’s in Social Work. Featured on CTV Morning Live discussing sleep health, Tony regularly provides sleep wellness workshops to organizations nationwide, including companies like Samsung and Later.

 

Profile picture of tony ho sleep therapist and founder of quadra wellness

Tony Ho

Social Worker, Therapist and Sleep Coach

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.
""What I appreciate most about the program is the holistic approach. It's not just about fixing your sleep, but developing a healthier relationship with rest and learning to work with your body and mind. Tony's integration of CBT-I and ACT-I principles, along with his compassionate coaching style, has helped me make sustainable changes that I know will last. I'm finally sleeping better and feeling more like myself again!"
Lisa T.

Common Questions

The program requires about 20 minutes per week for content review, plus brief daily practice of techniques you choose. It’s designed to fit into your life, not add more stress.

While sleep compression can be part of the program, it’s adaptable to your needs and often isn’t necessary. We focus on reducing wake time in bed through various gentle approaches.

Yes. The program can complement medical treatment. We always recommend maintaining communication with your healthcare providers throughout the program.

We combine proven cognitive behavioral techniques with self-compassion and personalized support, offering a gentler approach to sleep improvement.

While everyone’s journey is different, most participants notice improvements in their relationship with sleep within the first 2-3 weeks. This includes falling asleep more easily, experiencing fewer nighttime awakenings, and feeling less anxious about sleep.

Yes! Sleep anxiety is very common and understandable. The program includes specific strategies for managing sleep-related worry and calming an anxious mind using evidence-based techniques.

You’ll have access to secure messaging throughout the program for questions and guidance. I respond within 24 hours during weekdays, and you’ll receive personalized feedback on your sleep diary entries.

No. Everything you need is included in the program. We may suggest optional environmental improvements like blackout curtains, but these are not required.

Investment

$199 CAD (one-time payment)

 

Includes:

  • Complete six-week program
  • Email and messaging support
  • LIfetime access to all materials
  • Sleep diary tracking and other tools
  • Personal feedback and guidance
Join the Program