Sleep Counselling
Are you having problems sleeping night after night, feeling tired, stressed and anxious? Get positive results with a therapy that’s established as the leading first-line treatment for insomnia.
Sleep Services
Insomnia Assessment
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Find out more about the root of your insomnia with a comprehensive history and assessment of your sleep problems. Includes screening for sleep disorders and treatment recommendations. Required before starting Cognitive Behaviour Therapy for Insomnia (CBT-I).
CBT for Insomnia
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Beat Chronic Insomnia and sleep anxiety with Cognitive Behaviour Therapy for Insomnia (CBT-I), the gold standard treatment for insomnia! CBT-I can be used along with other therapies for trauma, depression, chronic pain, acquired brain injury, sleep apnea, ADHD, and anxiety.
CBT for Nightmares
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CBT-N is a therapy designed to enhance sleep quality by instilling healthy habits and relaxation techniques. This approach not only tackles nightmares by delving into their content but also fosters positive dream experiences through visualization exercises. Research shows that CBT-N can decrease nightmare frequency and intensity while alleviating PTSD and depression symptoms during the day.
Sleep Solutions
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A personalized treatment for those with a wide range of sleep problems, such as insomnia, bedtime procrastination, daytime sleepiness, poor sleep quality, and irregular sleep-wake schedules. The treatment is appropriate for most individuals with sleep problems, including those with mental health concerns.
CPAP Mask
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Untreated sleep apnea can impact your health. Move forward with your sleep apnea treatment with CPAP Mask Desensitization. CPAP Mask Desensitization is a simple, effective treatment to deal with mask-related claustrophobia and improve your comfort level with your CPAP mask.
Fix Your Sleep
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10-week group series, based on Cognitive Behavioural Therapy for Insomnia (CBT-I) & Transdiagnostic Approach to Sleep Problems. If you’re having trouble with sleep and your efforts are not helping, this group was designed for you! Get the help and support you need to start sleeping better.
Nightmares Explained
History and Cultural Significance
Nightmares have long captured the imagination of humanity, permeating our collective consciousness and leaving an indelible mark on folklore, literature, and cultural beliefs. (click for more)
Across different civilizations and historical periods, nightmares have been interpreted and understood in diverse ways, reflecting the complex interplay between psychology, spirituality, and societal norms.
In ancient civilizations, such as Mesopotamia and Egypt, nightmares were often attributed to malevolent spirits or demons. These malevolent entities were believed to visit individuals during sleep, causing distressing dreams and terrorizing the dreamer. Protective amulets and rituals were employed to ward off these malevolent forces and safeguard against nightmares.
In medieval Europe, nightmares were viewed through a lens of superstition and religious fervor. The night was considered a time of heightened vulnerability, where demonic forces roamed freely, preying on unsuspecting souls. Nightmares were often interpreted as manifestations of sin or spiritual affliction, with individuals seeking solace through prayers, religious rituals, and talismans.
During the Renaissance period, nightmares became a subject of fascination for artists and scholars alike. Influenced by the burgeoning field of psychology and philosophy, thinkers such as Sigmund Freud and Carl Jung delved into the symbolic meaning of dreams, including nightmares. Freud, in particular, explored the subconscious mind and its role in shaping dream imagery, proposing that nightmares often reflected repressed desires or unresolved conflicts.
Across various cultures, myths and legends abound surrounding the origins and significance of nightmares. In some Indigenous traditions, nightmares are seen as messages from the spirit world, conveying warnings or insights to the dreamer. In Chinese folklore, nightmares are believed to be caused by the roaming spirits of the deceased, seeking to communicate with the living.
Today, while our understanding of nightmares has evolved with advances in psychology and neuroscience, cultural interpretations continue to influence how we perceive and respond to these nocturnal disturbances. From ancient rituals to modern therapies, the quest to understand and alleviate nightmares persists, reminding us of the enduring fascination and mystery surrounding the realm of dreams. As we navigate the rich tapestry of historic and cultural ideas about nightmares, we gain a deeper appreciation for the profound impact they have had on human experience throughout the ages.
Understanding Nightmares
Nightmares are unsettling experiences that disrupt our sleep and leave us feeling distressed upon waking. They can stem from various sources, including trauma, stress, and even everyday worries. (click for more)
Exploring the nature of nightmares involves delving into two key theories.
One theory suggests that nightmares serve as a mechanism for the mind to process traumatic events. Known as emotional processing or trauma processing, this perspective purposes that nightmares are manifestations of unresolved psychological distress. For individuals with post-traumatic stress disorder (PTSD), nightmares often represent intrusive symptoms, replaying distressing events or emotions related to past traumas. Through the lens of this theory, nightmares can be seen as the mind’s attempt to grapple with and integrate overwhelming or distressing experiences.
The second theory, known as mood matching, proposes that nightmares may arise as a result of our emotional state during sleep. According to this perspective, the content of nightmares reflects the mood or emotional themes present in our waking life. For example, if we experience heightened anxiety or fear during the day, we may be more likely to have nightmares characterized by similar emotions during the night. Mood matching suggests that our subconscious mind may amplify or mirror our prevailing emotional state through the imagery and themes of our dreams.
Understanding these theories provides insight into the complex nature of nightmares and underscores the importance of addressing underlying psychological factors. Whether stemming from unresolved trauma or reflecting current emotional states, nightmares can significantly impact our well-being and quality of sleep. Seeking support from a qualified therapist can help individuals navigate the emotional challenges associated with nightmares and work towards achieving restful, peaceful sleep.
Insomnia Explained
Acute Insomnia
Most people experience a bout of insomnia at some point in their lives. Most of the time, insomnia resolves in a reasonable amount of time. This type of insomnia is called acute (short-term). (click for more)
Acute Insomnia is often due to temporary life stressors like a job change, relationship problems, or other life circumstances. When the stress lessens, normal sleep usually returns.
Situational factors like travel, an important event, a physical health problem, pain, a psychological condition (such as anxiety, depression, PTSD, or ADHD), or some types of medication may also contribute to insomnia.
Sometimes our attempts to deal with Acute Insomnia, such as going to bed much earlier, staying in bed longer, or trying to nap during the day, can create “the perfect storm” for Chronic Insomnia to take hold. more…
Chronic Insomnia
For about 1 in 10 adults, acute insomnia doesn’t resolve and may continue for months or years. Insomnia is usually considered chronic (long-term) when it lasts for more than 3 months. (click for more)
It may start as a reaction to a stressor, but it continues even though the stressor or event is no longer occurring. Once it becomes chronic, insomnia usually doesn’t resolve on its own.
Chronic Insomnia is defined as inadequate or poor-quality sleep characterized by:
- trouble getting to sleep
- hard to stay asleep
- waking up too early in the morning
- non-restorative sleep
- daytime consequences caused by the sleep disturbance (e.g., fatigue, irritability, diminished concentration, etc.)
The Root of Insomnia
Hyperarousal decreased sleep drive, and altered sleep rhythm are at the root of chronic insomnia. Hyperarousal may feel like the inability to “turn off” your brain. (click for more)
and/or body when it’s time to sleep. Thoughts related to sleep can interfere with sleep, including worry and rumination about falling or staying asleep, focusing on the possible daytime effects of poor sleep, and inaccurate beliefs about sleep.
Any combination of these thoughts may create anxiety and cognitive arousal, which often leads to physical tension, all of this can lead to insomnia.
Sleep drive is designed to naturally build up over the day while awake and be released when we go to bed (think of a balloon filling and then releasing). We build sleep drive by being awake, active and out of bed. A week sleep drive contributes to insomnia.
The behaviours we use to deal with a bout of acute insomnia may lead to an altered sleep rhythm and to the bed and bedroom becoming paired with frustration, worry and wakefulness. Over time repetitive pairing or simply thinking about sleep can signal the body and the brain to be awake.
Treatment
Work with a skilled therapist who truly gets the night-after-night struggle of tossing and turning.
- Brenda offers specialized one-on-one counselling sessions aimed at conquering insomnia, alleviating nightmare distress, and managing a wide range of sleep problems, ensuring you receive the necessary guidance and support.
- Brenda is also adept at addressing various psychological concerns such as stress, depression, anxiety, relationship issues, grief, self-esteem, and ADHD. Her comprehensive approach to treatment aims for a holistic improvement in both sleep quality and mental health.
Cognitive Behavioural Therapy for Insomnia (CBT-I): Start sleeping better with Cognitive Behavioural Therapy for Insomnia (CBT-I). Recognized as the gold standard in treating insomnia, CBT-I is solidly backed by over 30 years of research, highlighting its effectiveness, sustainability, safety, and cost-efficiency compared to the extended use of sleep medications. CBT-I facilitates a deep understanding of personalized strategies and tools, enabling you to manage symptoms and significantly improve your overall well-being.
Cognitive Behavioural Therapy for Nightmares (CBT-N): Experience peaceful nights with Cognitive Behavioural Therapy for Nightmares (CBT-N). With over 20 years of research and ongoing development, CBT-N stands as an effective method for addressing and alleviating nightmare symptoms. This innovative treatment aims to improve sleep quality through effective sleep habits and stress-reducing relaxation techniques. It also offers a unique approach to addressing nightmares by exploring dream content, identifying key themes, and creating new, uplifting dream scenarios through visualization exercises. Studies have shown that treatments for nightmares can reduce how often they occur and their intensity. These treatments can also help decrease daytime symptoms of PTSD and depression.
“A good laugh and long sleep are the two best cures for anything.“
Irish Proverb