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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.

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Make Sleep Less Scary

What You’ll Experience in Our Program

 

Over the course of your personalized program, you’ll:

  • Learn strategies to make sleep feel less scary and stressful
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  • Discover practical tips for improving your sleep through engaging video lessons
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  • Get personalized guidance and support through weekly group coaching sessions with Tony Ho
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  • Track your progress and implement new habits with a daily sleep diary and exercises
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  • Connect with a supportive community through our private online group chat
  • Enjoy lifetime access to all program materials
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By the end of the program, you’ll have the knowledge, tools, and support to:

 

  • Understand your unique sleep challenges and develop a personalized plan for improvement
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  • Reframe negative thoughts and beliefs about sleep, reducing anxiety and stress
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  • Cultivate self-compassion and mindfulness to foster a more peaceful mindset
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  • Establish healthy sleep routines that promote relaxation and restfulness
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  • Enjoy the ripple effects of better sleep in your daily life, from increased energy to enhanced overall well-being

 

What makes us different from sleep hygiene?

 

What sets “Good Nights, Better Days” apart is the live support and sense of community you’ll experience. When you’re working with me and the group, you’re never alone on your journey to better sleep.

 

The weekly group coaching sessions provide a space for you to ask questions, get personalized guidance, and connect with others who are navigating similar challenges. Plus, our private online group chat is available when you need a little extra support or encouragement. This real-time support can make all the difference in staying motivated and committed to the program, and to keep up with your new, healthy sleep habits for the long haul.

 

A Compassionate, Science-Backed Approach to Improving Sleep

 

Rooted in the proven principles of Cognitive Behavioral Therapy for Insomnia (CBT-I), Acceptance and Commitment Therapy for Insomnia (ACT-I), and infused with self-compassion and mindfulness strategies, our program offers a gentle, evidence-based path to better sleep.

 

“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

 

“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

 

Better Sleep is Possible

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 'Good Nights, Better Days' 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.
I had an incredible experience working with Tony on my sleep. I unlocked knowledge of my body rhythms that will benefit my quality of life for many years to come.
R.g.

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.

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Frequently Asked Questions

Most frequent questions and answers

What kind of results can I expect from the "Good Nights, Better Days" program?

While individual results may vary, past participants in the “Good Nights, Better Days” program have reported: Falling asleep more quickly and easily, Experiencing fewer nighttime awakenings Sleeping more deeply and waking up feeling more rested, Having more energy and focus during the day, Feeling less anxious and stressed about sleep. Developing a healthier, more positive relationship with sleep overall

These improvements are typically noticeable within the first 2-3 weeks of the program, with continued progress over time as you integrate the strategies and tools into your life.

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.

 

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. Trying too hard to improve your sleep can make things worse. 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. You also send 

 

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

No problem! If you have any specific questions, just reach out via our private chat which is available to you for the duration of the program.

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.

$249 CAD

one time payment

  • A complete six week program to teach you to sleep well again, including the workbooks, videos and live guidance
  • Access to weekly expert drop-in group sleep coaching with Tony
  • Lifetime access to the program materials in case you ever need a refresher
  • Risk Free Guarantee: Stick with the program for four weeks. If your sleep hasn't improved, you can request a full refund.
Get On the Waitlist

Make Sleep Less Scary