.png)
DECODE Treatment Programs
for Adults
Cognitive-behavioural therapy for insomnia (CBT-I)–based programs that help you move from knowledge to consistent action for sustainable, healthy sleep.
QUICK OVERVIEW
DECODE Therapy Extension
Describe your service here. What makes it great? Use short catchy text to tell people what you offer, and the benefits they will receive. A great description gets readers in the mood, and makes them more likely to go ahead and book.
A 6-session therapeutic program to build relaxation and thought tools from CBT-I and acceptance and commitment therapy (ACT) with the support of a therapist.​​​Participants create nuanced action plans for tricky moments and build daily practices to hone new skills.
HOW ARE THE PROGRAMS UNIQUE?
Focus on Implementation
As opposed to just providing knowledge, the content and design support realistic follow-through.
​
Practical Learning & High Support
Unique combination of on-demand online learning, support through virtual office hours, and medical care.​
Personalization & Troubleshooting
Nuanced guidance not available through apps, books, or general advice.
Accessible & High-Touch
Significantly more affordable as compared to other options with this level of support.
WHAT IS CBT-I?
Cognitive-behavioural therapy for insomnia (CBT-I) is the gold-standard treatment for chronic insomnia, effective for 70–80% of people. It offers results comparable to sleep medication—with longer-lasting benefits and without dependence or tolerance. CBT-I combines behavioural, relaxation, and cognitive (thought) strategies to address the key factors driving insomnia and sleep-timing challenges.
​
DECODE delivers CBT-I through two complementary programs:
​
-
The DECODE Sleep Program (DSP): Behavioural strategies via on-demand online learning, virtual group support, and individual virtual medical care with a DECODE physician
-
The DECODE Therapy Extension (DTE): Therapist-guided sessions focused on building relaxation and thought-based skills, supported by between-session materials to maintain momentum and put the tools into practice
ARE THE DECODE PROGRAMS A GOOD FIT?
Eligibility
-
Must live in Ontario (required for OHIP-covered medical care + psychotherapy licensing)
-
Recommended for ages 19+ (please see teen options for ages 13-18)
​
The DECODE programs are a good fit if:​
-
You are motivated and ready to commit
-
You are seeking the flexibility of on-demand learning but also require the accountability and personalization of live support
​
The DECODE programs may not be a good fit right now if:
-
You are uncomfortable with virtual care, technology, or learning independently
-
Cannot commit time and effort to the process​
DECODE SLEEP PROGRAM
A 4–6 week foundational program built around a 3-week Reset. The DECODE Sleep Program (DSP) combines powerful behavioural strategies from CBT-I to build strong signals for sleep, reduce negative associations with the bed, and optimize sleep habits.
Who It’s For
-
Adults with insomnia or sleep-timing issues seeking a structured, evidence-based approach with flexible, on-demand learning, accountability, and personalization
What You'll Have At the End
-
Built a solid foundation of knowledge, including a clear understanding of what drives your sleep issues, common traps and the puzzle pieces that need to come together
-
Set up a sleep environment that supports consistent, healthy sleep practices
-
Created clear plans for navigating tricky moments such as when you can't sleep, waking up, waking up, powering down, managing fatigue, and avoiding bedtime procrastination
-
Addressed powerful factors fuelling insomnia, including an out-of-sync body clock, weak sleep signals, and unhelpful sleep associations—through a structured 3-week Reset
-
Created a relapse-prevention plan to maintain long-term healthy sleep
​
What It Includes
-
3 months of access to the online platform for flexible learning, the ability to revisit content anytime, and ongoing use of all implementation tools
-
3 months of access to optional virtual office hours (typically twice weekly) for questions, troubleshooting, and support—both during the core curriculum and afterwards to help solidify new practices
-
Printable and digital worksheets, summaries, handouts, checklists, and cheatsheets to support learning and simplify implementation
-
Audio guidance for tricky moments, offering in-the-moment support for your bedtime routine, waking up, or winding down
-
AI prompts to streamline brainstorming and help you create action plans more quickly
-
Integration with virtual follow-up visits with DECODE physicians for medical care, personalization, and added accountability
Time Commitment
-
4-6 week curriculum
-
Reset preparations completed over 1-3 weeks: 2–6 hours per week to watch lessons, complete worksheets, and complete preparations
-
3-week Reset: ~1 hour per week to log sleep and troubleshoot
Pricing*
-
$297 for 3 months of access to the online platform and office hours)
-
$197 for an optional 3-month extension
-
Sliding scale available
-
Typically not covered by insurance, though may be eligible under a health spending plan
-
Integrates with OHIP-covered physician visits for medical care and personalization
​
*Pricing subject to change.
DECODE THERAPY EXTENSION
A 4-6 session therapeutic program designed to strengthen emotion and thought tools needed to support healthy sleep. This optional add-on is typically recommended after the DECODE Sleep Program.
​
Who It’s For
-
Individuals who have already implemented the behavioural strategies in the DECODE Sleep Program but still struggle with nighttime anxiety, racing thoughts, rumination, or emotional reactivity and are seeking structured therapeutic support.
​
What You'll Build
-
Tools that help with both insomnia and daytime challenges:
-
Relaxation and grounding skills
-
Cognitive strategies from CBT-I
-
ACT tools to relate differently to stress, racing thoughts, and difficult emotions
-
​Personalized “tricky moment” plans (can’t sleep, powering down, morning activation, overwhelmed days)
-
-
A short nighttime practice to capture mental clutter
-
A short daytime practice to effectively process thoughts that contribute to insomnia and stress
What It Includes
-
4–6 fifty-minute therapy sessions (virtual or in-person in midtown Toronto)
-
A digital workbook with light pre-reading + prompts
-
A digital daily capture-and-process journal to maintain momentum
-
Audio to guide in-the-moment practice
Time Commitment
-
4-6 fifty-minute sessions delivered every 1–2 weeks
-
30-60 minutes of pre-reading and prompts before each session
-
Nightly 20-minute practice beginning Week 2
-
Daily 20-minute process beginning Week 3
Pricing
-
Billed by a registered psychotherapist at their hourly rate
-
Psychotherapy receipts provided
-
Often covered under extended health benefits​