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THE DECODE
INSOMNIA PROGRAM
A 7-week treatment program for chronic insomnia for individuals ages 13+ in Ontario based on cognitive-behavioural therapy for insomnia (CBT-I)
A consultation is required
to ensure this program is a good fit.
Have you tried everything but nothing has worked?
The DECODE Insomnia Program offers a comprehensive, non-medication solution, rooted in Cognitive Behavioural Therapy for Insomnia (CBT-I).
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The program blends personalized support with an accessible online platform for self-paced, convenient learning.
WHAT'S COVERED IN THE PROGRAM?
LEARN
Understand the ingredients for good sleep and common traps to avoid
PREPARE
Create an ideal environment & schedule for long-term healthy sleep
AUTOMATE
Put tricky moments on autopilot with solid, enjoyable routines
PLAN
Create solid plans & routines to avoid defaulting to old habits
RESET
Follow a concrete, time-limited plan to tackle key factors driving insomnia
FIND QUIET
Learn how to address stress, overwhelm & a busy mind
RELAX
Learn tools to better respond to unhelpful thoughts & find rest
SUSTAIN
Prevent relapse & create a solid plan for when sleep gets derailed
WHAT'S COVERED
The program is split into two phases:
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PHASE ONE
The 2-3-week Phase 1 focuses heavily on behavioural strategies including a 2-week ‘sleep sprint’ or RESET to address powerful factors driving chronic insomnia (an out of sync body clock, an unhelpful association with the bed). There is a strong focus on getting set up properly for the RESET as there are many common traps that can derail progress. Simple routines and a plan for when unable to sleep are created beforehand. Sleep is monitored with logs during the RESET. Phase 1 is supported by 2-3 virtual OHIP-covered clinic visits.
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​PHASE TWO
The 4-week Phase 2 focuses on building a toolkit of strategies to maintain good sleep. In this phase, participants learn how to break habits, build helpful habits, build relaxation & cognitive skills, and create realistic plans to guide difficult in-the-moment action. There is also a focus on learning skills to manage the volume of thoughts that arise at bedtime. Participants learn to better navigate other ‘tricky moments’ that derail sleep (waking up, powering down/bedtime procrastination, managing fatigue, staying active). At the end of Phase 2, there is a focus on relapse prevention and next steps. Phase 2 is delivered in 4 weekly sessions with psychotherapist Sara Davidson. Learn more about Sara here. ​