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Self-help program

How to proceed from here?

You have now completed the Self-Help Program for Insomnia. Well done!

In the following video (1:20), you will get tips on how to take care of your mental well-being after you have completed the self-help program.

We hope that you found the program helpful and that it gave you motivation and tools for achieving a good night’s sleep. We also recommend that you keep doing the exercises that seem to work for you. Keep paying attention to your day-to-day coping, and continue to look after yourself as best as possible.

Give yourself a break from time to time, and plan ahead as to what you are going to do with your day off. Make sure that your weekly schedule also has room for exercise and meaningful activities.


If your insomnia worsens or starts to affect your functional capacity or quality of life, do not hesitate to seek help!

What should I do if the self-help program was not enough?

There are several effective therapies for insomnia.

If you do not have a care contact, get in touch with your local primary health care provider, occupational health care provider or a private medical center. More information on how to seek help is available under “Mental health services” (in Finnish).

Other useful self-help programs in English

Thank you!

Good luck on the next steps of your journey towards a happier, healthier life!

Did you find the Self-Help Program for Insomnia useful?

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