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THE DECODE
INSOMNIA PROGRAM

An 8-week therapeutic program for chronic insomnia for individuals ages 13+ in Ontario

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Tried everything but nothing has worked?

BREAK OUT OF THE VICIOUS CYCLE OF SLEEPLESSNESS & EXHAUSTION

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THE DECODE
INSOMNIA PROGRAM

A therapeutic program based on cognitive-behavioural therapy for insomnia (CBT-I) that combines support from a registered psychotherapist and access to an online portal for streamlined learning and implementation.

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

IS THE PROGRAM RIGHT FOR ME?

The self-assessment quiz and a consultation at the DECODE Insomnia Clinic will help you determine if the program is a good fit.

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THE DETAILS

  • An 8 week therapeutic program for chronic insomnia 

  • Weekly sessions with a registered psychotherapist

  • Two maintenance sessions 1 month and 3 months after the completion of the treatment phase

  • 6 month access to the DECODE Insomnia Program online portal which includes video lessons, a workbook, and lots of extra tools & resources

  • A consultation at the DECODE Insomnia Clinic is first required

*FOR TEENS/PARENTS: A modified 4-week option is available for teens ages 13-18 (cognitive & relaxation skill training is shortened and simplified).  

UPCOMING GROUPS DATES

NOTE: Individual treatment is also available.

Young Adult (18-26y) 

Mondays at 12pm

  • 8 treatment sessions: October 16, 23, 30, Nov 6, 13, 20, 27, Dec 4

  • 2 maintenance sessions: January 15, March 25 (11am-12pm)

 

Adult (27+y) 

Tuesdays at 12pm

  • 8 treatment sessions: October 10, 17, 24, 31, Nov 7, 14, 21

  • 2 maintenance sessions: January 16, March 26 (11am-12pm)

 

Teen (13-18y) & Parent

Parents Thursdays 12-12:30pm/Teens Thursdays 4-5pm

  • First Fall Group: October 12, 19, 25, Nov 2

  • Second Fall Group: Nov 16, 23, 30, Dec 7

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REQUIREMENTS

  • A consultation at the DECODE Insomnia Clinic to confirm a diagnosis of chronic insomnia and to establish proper fit for the program (physician referral required)

  • Attendance at all sessions with the therapist

  • A commitment to watching the video lessons & completing the homework/sleep logs between sessions 

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