We’re looking forward to helping you improve your sleep, and we understand that each night of poor sleep takes its toll. As you wait to complete your intake with one of our providers, you may find it helpful to explore some of the resources below.
DIY Online Programs (Free!)
Sleep Hygiene Challenge
You’ll receive a daily email with new strategies to improve your sleep. The four categories of tips and challenges include Sleep Routine, Sleep Environment, Daily Wellness, and Alcohol and Caffeine.
Path to Better Sleep
Created by Veterans Affairs and available to the public, Path to Better Sleep is an interactive, educational program that includes a sleep check-up, information about sleep, a digital CBT for Insomnia guide, and details about sleep-related breathing problems like sleep apnea.
CBT-I Coach
- Free app for Apple and Android.
- This app is intended for use while working on insomnia with a provider, but it can be used alone as a sleep support tool.
Insomnia Coach
- Free app for Apple and Android.
- This is a standalone app with lots of resources to address insomnia.
Stand-Alone Programs
Sleep Reset
- Do CBT-I with wellness coaches virtually
- Costs $297 for 30-day program with a 7-day free trial
CBT for Insomnia with Dr. Gregg Jacobs
Several options including a PDF ($50), PDF with audio ($60), and PDF with audio and email support from a sleep specialist ($70); also has a list of providers who offer CBT for Insomnia at their own rates
Private Practice Options
Center for Sleep and Psychological Wellness
- Only available by telehealth.
- Accepts BlueCross BlueShield and some Medicare plans (does not accept Medicaid/AHCCCS).
Thrive Sleep Clinic
- Only available by telehealth.
- Accepts Aetna, BlueCross BlueShield, and Optum (includes UnitedHealthCare, Oscar, and Oxford) (does not accept Medicaid/AHCCCS).
National and International Sleep Specialists
- A list of providers who offer CBT for Insomnia
Other Resources
Websites
- University of Arizona colleagues at the Insomnia and Sleep Health Research Laboratory developed a collection of insomnia treatment options.
- Society for Behavioral Sleep Medicine keeps a list of registered behavioral sleep specialists as well as a collection of public resources about sleep.
- The National Sleep Foundation.
- Harvard’s Sleep and Health Education Gateway.
Books
- Insomnia Workbook by Stephanie A. Silberman, PhD, DABSM
- Quiet Your Mind & Get to Sleep by Colleen E. Carney, PhD, CPsych, and Rachel Manber, PhD
- Overcoming Insomnia Workbook by Jack D. Edinger, PhD, and Colleen E. Carney, PhD, CPsych
Apps
- Calm. Includes sleep stories by celebrities in addition to meditation and relaxation tools; $30/month and may be covered by your insurance
Clinics contact information
South Campus Behavioral Health Pavilion
2800 E. Ajo Way
Tucson, AZ 85713
520-874-7500
Whole Health Clinic
535 N. Wilmot Road, Suite 201
Tucson, AZ 85711
520-694-1234