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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.
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.
Most people don't struggle to understand CBT-I — they struggle to implement it consistently. The DECODE programs are built to close that gap.
DECODE delivers CBT-I through two complementary programs:
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The DECODE Sleep Program (DSP) focuses on the behavioural strategies
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The DECODE Therapy Extension (DTE) focuses on building relaxation and cognitive skills
QUICK OVERVIEW OF THE DECODE SLEEP PROGRAMS
DECODE Sleep Program
A 5 week program focused on behavioural strategies for insomnia, combining a flexible online curriculum, practical implementation tools, and twice-weekly virtual office hours for questions, troubleshooting, and personalized guidance. Integrates with medical care from a DECODE physician.
DECODE Therapy Extension
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 registered psychotherapist.Participants create nuanced action plans for tricky moments and build daily practices to hone new skills.
HOW ARE THE PROGRAMS UNIQUE?
Focus on Implementation
Most sleep programs give you information and leave you to figure out the rest. Our programs focus on implementation and real-world follow-through.
Accessible & High-Touch
As compared to a traditional course of CBT-I, our programs provide more frequent support at a considerably lower cost — combining on-demand lessons and tools with twice-weekly virtual office hours and integrated virtual medical care, so you're never left to navigate alone.
Personalized Guidance & Troubleshooting
Unlike apps, books, or general advice, our programs offer nuanced, individualized support that adapts to your specific situation with real human guidance.