Your sleep has a starting point.
Answer ten questions about your nights and watch a personalized starter plan build in front of you — one skill to start with, three worth knowing, and a two-week checklist. Grounded in CBT-I, the approach with the strongest evidence for lasting sleep change.
// built by the clinical team at STG Health Services — your written answers aren’t stored
Three minutes, three steps.
Answer ten questions
Your sleep pattern, your evenings, and a few health questions that keep every suggestion safe for you. No account, no signup wall.
Watch your plan build
Your plan is written for your answers while you watch — starting with the one habit most worth changing first, and why it's first for you.
Keep it three ways
On screen with a checklist you can tick off over two weeks, in your inbox, and printable for the fridge door.
A starter plan, not a lecture.
Every plan is built from your answers and has the same honest shape — no miracle promises, just the habits with the best evidence behind them, in the right order for you.
01 — profileYour sleep, in plain language
Your pattern reflected back so you can see what's actually going on.
02 — start hereOne skill, with reasons
A named skill — like Stimulus Control or the Wake Anchor — with steps and the reason it comes first for you.
03 — also worth knowingThree more skills
Matched to your answers, each one named so you can learn more on our YouTube channel.
04 — two weeksYour checklist
Eight to ten small, concrete steps in order — week one, then week two.
Ready when you are.
Who this is for — and who it isn't.
This is for you if…
- Falling asleep takes forever, or you wake at 3 a.m. and stare at the ceiling
- You sleep, but wake up exhausted anyway
- Your weekday and weekend schedules barely know each other
- You've tried the usual "sleep hygiene tips" and they didn't stick
- You want a concrete place to start — not another article
Start somewhere else if…
- You snore loudly, wake gasping, or fight sleep while driving. Talk to your doctor or call HealthLine at 811 first — the tool will tell you the same thing, because some sleep problems are medical before they're behavioural.
- Your sleepless nights come with thoughts of harming yourself. You deserve a person, not a form: call or text 9-8-8, any time, anywhere in Canada.
- You've already done CBT-I with a clinician. Skip the starter kit — the full program is your next step.
- You're looking for medication or supplement advice. That conversation belongs with your doctor or pharmacist, and this tool won't pretend otherwise.
Fair questions, straight answers.
No. This is psychoeducation — a self-help starting kit built on CBT-I principles. Therapy is a relationship with a clinician who knows your history and adjusts as you go; this is a well-built first step. If sleep has been a struggle for months, the full clinician-guided program is where the stronger tools live.
Your answers are used to build your plan, then discarded — the written note you can add is never stored anywhere. If you receive a plan, we keep your first name and email so we can send it to you, plus anonymous statistics (how many plans were built, nothing about what anyone wrote). That’s the whole list.
The clinical team at STG Health Services Inc., a Saskatchewan psychotherapy practice. The sleep content follows CBT-I — cognitive behavioural therapy for insomnia — the first-line, best-evidenced approach for chronic sleep problems.
Your plan is assembled by AI following protocols our clinical team wrote and reviews — which is how it can be personalized to your answers in seconds. It runs inside firm guardrails: it will never suggest techniques that need clinical supervision, never gives medication advice, and a safety check reviews every submission before a plan is built. The full program is run by a human clinician.
Because a few well-known sleep techniques aren’t right for everyone — for example, for people with certain heart conditions, epilepsy, bipolar disorder, or untreated sleep apnea. Your answers make sure every suggestion in your plan is safe for you, and tell you plainly when a doctor should be your first stop.
Nothing. The starter plan is free. If it helps and you want to go further, the full clinician-guided program is the paid next step — and the plan itself will make sense of whether that’s worth it for you.
Three minutes now. Two weeks of small steps.
The plan is free, the first skill is concrete, and the checklist fits on a fridge door.
This tool offers self-help exercises — it isn’t therapy, diagnosis, or medical advice. In crisis, call or text 9-8-8 (24/7, Canada-wide), or 911 in an emergency. · sasksleep is a service of STG Health Services Inc.