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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).

The program blends personalized support with an accessible online platform for self-paced, convenient learning.

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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

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WHAT'S COVERED

The program is split into two phases:

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.

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

IS THE PROGRAM RIGHT FOR ME?

A consultation at the DECODE Insomnia Clinic will help you determine if the program is a good fit.  Please speak to your physician about a referral to the clinic.

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