A Good Sleep

09/01/2026

A new study shows that cognitive behavioral therapy for insomnia (CBT-I) can lead to significant improvements in insomnia, the impact of hot flashes, confidence in the ability to sleep well, and symptoms of depression among women in perimenopause and menopause.

New study demonstrates that cognitive-behavioral therapy intervention can produce meaningful short-term improvements in insomnia severity, hot flash interference, sleep self-efficacy, and depressive symptoms

01/13/2026

The same brain that builds successful careers, manages complex projects, and solves problems all day is often the brain that refuses to power down at night.

When Your Brain Won’t Clock Out: Sleep, High Achievers, and the Productivity Trap

01/08/2026

Insomnia is one of the most common and under-treated symptoms of menopause. When bedtime becomes a nightly struggle, it can feel isolating but it’s a shared and very treatable experience. CBT-I offers an evidence-based way to rebuild more predictable, restorative sleep by addressing the factors that keep insomnia going during menopause.

CBT-I, Sleep, and Menopause: Why Rest Becomes Harder and What Actually Helps By Judith Mendoza For many women, menopause marks a time of significant transition, not just hormonally, but physically, emotionally, and socially. One of the most common and frustrating changes during this stage of life is...

09/19/2025

I was honoured to provide two sessions today at Toronto Police Services Division 13 on sleep and shift work. It was a privilege to speak with the dedicated officers and detectives who serve our community, and to share practical strategies to support their health, performance, and well-being.

06/30/2025

✈️ Traveling across time zones? Don't let jet lag slow you down.
Whether you're flying for business or leisure, adjusting to a new time zone can take a toll on your energy, focus, and productivity.

I've put together a quick infographic with 5 practical tips to manage jet lag—so you can feel your best and make the most of your travels.

✅ Check it out below and let me know—what's your go-to strategy for beating jet lag?

5 Steps to Ease Jet Lag By Judith Mendoza Before You Leave: Begin to shift your routine towards the time zone you’ll be travelling to. Adjust the time you wake up and go to sleep by 30 minutes a day. On The Flight: Get into the mind-set of where you’re going. Soon after you board the plane chang...

04/02/2025

A new client recently asked me, "What is occupational therapy (OT), and why choose OT for sleep when so many other professions focus on it?" This question sparked the idea for a blog post that could help others better understand occupational therapy and how an OT might approach sleep-related challenges.

The Role of Occupational Therapy in Improving Sleep By Judith Mendoza Sleep is essential for our overall well-being, yet many Canadians struggle to get the restful sleep they need. Inconsistent, poor quality sleep can significantly impact our ability to perform daily tasks and effectively function i...

01/24/2025

Looking to sleep better or shed a few pounds? The two are surprisingly connected.

https://www.agoodsleep.ca/looking-to-sleep-better-or-shed-a-few-pounds-the-two-are-surprisingly-closely-connected/

12/09/2024

The shorter, darker days of winter are here and this seasonal change can definitely impact sleep.

Are the Dark Days of Winter Messing With Your Sleep? Here’s What’s Happening and How to Fix It: By Judith Mendoza The shorter, darker days of winter are here and this seasonal change can definitely impact sleep. During the winter, we typically get less sunlight, especially if you live in areas f...

10/13/2024

For many of us waking up and getting out of bed within minutes of the alarm is hard. Wonder why this is such a struggle? Wish this was easier?

Here are five reasons that could be impacting your ability to rise and shine.

Why is waking up so hard! By Judith Mendoza Do you find yourself struggling to get out of bed in the morning? Here are a few factors that can make it tougher: 1. Not getting the amount of sleep your body needs. Insufficient sleep or poor-quality sleep can lead to feeling tired and having difficulty....