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Effective Strategies for Chronic Insomnia: Online self-paced program now available worldwide!

Effective Strategies for Chronic Insomnia: Online self-paced program now available worldwide!

Reclaim your life with better sleep!


A good night’s sleep might sound impossible, like an elusive dream.

Tossing and turning or lying awake at night can take a tremendous toll on your mental health and ability to function, affecting your work, relationships, and quality of life.

You may feel exhausted, depressed, and have trouble with memory and productivity. Anxiety, irritability, and pain may also tag along. You might even start restricting yourself to cope with lack of sleep, avoiding travels, socializing, or sharing a bed with someone.


Does this sound familiar?

If you struggle with chronic insomnia, you may feel desperate for sleep. You might have tried everything under the sun—relaxation techniques, sleeping pills, supplements, a new mattress. Yet, these band-aid solutions don’t address the root cause of insomnia, so they fail to provide true, long-lasting relief.

Stop letting insomnia take control of your story. 

My name is Lorraine Irlam, and I’m a Registered Clinical Counsellor specializing in cognitive behavioural therapy for insomnia (or CBT-I). I founded Insomnia Help Canada to help people learn how to achieve restorative sleep.

After recovering from decades of chronic insomnia, I created an online self-help program  integrating 30+ years of evidence-based research with my own personal and clinical experience. My goal is to share these effective and drug-free strategies for insomnia so you can sleep well!

In this course, you will learn:

  • What makes insomnia turn into a vicious cycle and how to disrupt this spiral

  • How to retrain your brain for deep, restorative sleep

  • Tips to stop dreading your bed and transform it into a cozy nest

Ready to get your life back? 


Sign up for my Effective Strategies for Chronic Insomnia program , or read on to learn how this program can help you attain restful nights and vibrant days!

What is chronic insomnia?

Insomnia refers to difficulties falling asleep, staying asleep, or getting enough quality sleep.

Sleep is essential to our well-being. Lack of quality sleep can negatively impact almost every aspect of our daily life.

Occasional sleepless nights are normal, especially during stressful or busy times. Perhaps you pulled an all-nighter for a big presentation, stayed out late on a Friday, or were dealing with a workplace conflict. Yet, if you are frequently unable to sleep despite having the chance and an adequate environment, you might be suffering from insomnia.

Chronic insomnia means that you’re unable to sleep well at least three nights a week for more than three months, despite having enough opportunity—interfering with your ability to function or enjoy your life.

Acute insomnia is less than that, but is becoming a concern.

Do I need help with insomnia?

Risk factors that may contribute to insomnia include what we call the “3 Ps of insomnia:”

  • Predisposing factors:

Past experiences, health history, or genetics (e.g., difficult childhood, sensitive nervous system).

  • Precipitating factors: 

Stressful events, pain, or medical conditions (e.g., work stress, divorce, car accident).

  • Perpetuating factors: 

Things most people don’t realize are fuelling their insomnia and preventing a return to normal sleep. (e.g., spending more time in bed trying to sleep). 

Common signs of insomnia include:

  • Lying in bed awake at night

  • Waking up frequently or being unable to stay asleep

  • Waking up too early or being unable to get back to sleep

  • Waking up feeling fatigued

  • Experiencing headaches or chronic pain

  • Feeling moody, worried, or on edge

  • Feeling depressed or unmotivated

  • Having difficulty focusing, remembering, or thinking clearly

  • Fearing that the lack of sleep will damage your health

While many people experience short-term insomnia and get their sleep back on track, others find that insomnia can take on a life of its own, turning into a long-term vicious cycle.

This loop can make you feel powerless, like you have lost control over your ability to do something as natural as sleeping, thus losing control over your life. But you are not alone!

If you’ve fallen into this spiral or are exhibiting insomnia symptoms, cognitive behavioural strategies can help you.

vicious cycle-01-01.png

A FREE Insomnia resource for you!

Check out this free resource to get a taste of what to expect from the program. 

Vicious Cycle of Insomnia
(sample lesson)

What would you do with your one precious life if you could sleep well again?

What is the Effective Strategies for
Chronic Insomnia program?

The Effective Strategies for Chronic Insomnia program is an online self-paced program that offers concrete, practical techniques to target the root cause of insomnia and help you achieve restful sleep.

These solutions are based on cognitive behavioural therapy for insomnia or CBT-I. CBT-I is an effective approach backed by decades of research and is considered the first line of treatment for chronic insomnia.

How can this insomnia course help me?

  • Gain insight into your sleep habits, including any patterns that may be fuelling insomnia

  • Learn how to identify and change the factors that may be disrupting your sleep regulation systems

  • Retrain your brain to be able to fall into a deep, quality sleep

Is this insomnia program the right fit for me?

If you checked most of these boxes, this program  is for you!*


This online course was designed to address chronic insomnia. However, if you experience temporary sleep issues, this program can also help you ensure they don’t become an ongoing problem.

*Disclaimer: Please talk to your doctor or accredited mental health professional before signing up for this program  if you have been diagnosed with or are experiencing:

  • Bipolar disorder

  • Circadian rhythm sleep disorder

  • Paradoxical insomnia disorder

  • Pregnancy or nursing

  • Post-traumatic stress disorder (PTSD)

  • Seizure disorder

  • Shift work disorder (or if you are a shift worker)

  • Sleep apnea (unless successfully treated)

  • Severe mental health challenges (e.g., hallucinations or suicidal thoughts)

I found this to be an excellent and comprehensive program. When I practiced the strategies and tips consistently, I finally started to get good sleep again!
— Felicity A. 

Happer older couple hugging

This online program  contains 11 engaging modules to be completed at your own pace, from the comfort of your home or your preferred location anywhere in the world. It includes videos, exercises, handouts, and a self-assessment tool to help you stay on track for a lifetime of healthy sleep.

What we 'll cover

  • Insomnia, chronic insomnia, and associated factors

  • Sleep regulation systems and how they can become disrupted

  • Ten steps for better sleep—including what to do when you can’t sleep and morning activities to rise and shine

  • How to take advantage of your brain’s natural sleeping chemical (it’s not just about melatonin)

  • How to recover from feeling tired but wired at bedtime

  • How to manage sleep-related anxiety and thoughts that can sabotage sleep

  • Fatigue management strategies to help get through the tough days

  • And more! 

What can I expect from this
insomnia program?


Research suggests the average cost of chronic insomnia is approximately $5,000/year per person in Canada, the U.S., and Australia. On top of that is the immeasurable time and quality of life lost to sleepless nights and impaired daily functioning.


The cost of this program  is a one-time fee of CAD $149 (including tax).


My mission is to make a difference in people’s lives. I want this program to be accessible to as many individuals as possible to support them in their path to a lifetime of better sleep.

“The strategies I learned in this program improved my sleep to the point that I’m no longer suffering. I look forward to going to bed instead of dreading it, and I’m asleep within 15 minutes. CBT-I really works. This course gave me back my sanity! I can’t recommend it enough.”
— Elizabeth J.

I’m ready to reclaim my life with better sleep. Where do I start?

You don’t have to keep wasting your life to insomnia!
Sign up for the Effective Strategies for Chronic Insomnia online program to learn how to sleep well again.
Sweet dreams are at your fingertips.
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