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DECODE Teen Sprint Program
A 4-week OHIP-covered cognitive-behavioural therapy for insomnia (CBT-I) program for teens in Ontario, Canada with insomnia and/or sleep-timing concerns
WHY GENERAL SLEEP ADVICE OFTEN DOESN’T WORK
Most teens with sleep problems have already heard the usual tips: put the phone away, cut the caffeine, go to bed earlier. These tips aren’t wrong, but on their own they rarely fix insomnia. That’s because insomnia is usually kept going by patterns that general advice doesn’t address, like spending long stretches awake in bed, irregular sleep and wake times, a busy mind at night, and a body clock that naturally shifts later during adolescence.
The DECODE Sprint Program is different. Instead of a list of tips, your teen follows a structured plan based on their own sleep patterns, with physician check-ins to adjust the plan based on what’s actually happening.
The DECODE Teen Sprint Program is a focused, evidence-based approach with clear guidance, practical tools, and personalized support from a DECODE physician.
This program includes
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Access to the DECODE Teen Sprint Program online tools, including clear step-by-step guidance, short videos, and a practical toolkit
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OHIP-covered virtual follow-up visits with a DECODE Insomnia Clinic physician
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Personalized support to adapt the plan to your teen’s sleep patterns, schedule, and life
Cost
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The DECODE Teen Sprint Program is delivered through OHIP-covered visits
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There is no additional cost for the online resources
Getting Started
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A physician referral is required for consultation.
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The DECODE Teen Sprint Program is discussed at the time of consultation. Your teen’s physician will review their sleep concerns and decide together with you whether the program is a good fit.
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If it’s a good fit, you’ll receive instructions for how to get started after the consultation.
IS THE DECODE SLEEP PROGRAM A GOOD FIT?
Eligibility
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Must live in Ontario (required for OHIP-covered care)
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Ages 13–18 (please see adult options for ages 19+)
The DECODE Sprint Program is a good fit if your teen:
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Has had insomnia or sleep-timing issues for several months or longer
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Is ready to put in a focused effort over 4 weeks
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Would benefit from a structured, evidence-based approach rather than general sleep advice/tips
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Is comfortable with virtual visits and online tools
The DECODE Sleep Program is not a good fit if your teen:
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Is not ready to make behavioural changes (e.g., adjusting sleep schedule, changing routines)
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Is currently in crisis or has been advised to seek urgent or emergency support
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Is mainly looking for medication-only treatment
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Prefers fully in-person care
Time commitment
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Program length: About 4 weeks, with 2 weeks of preparation followed by a 2-week sprint
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Physician visits: Typically two 20-minute virtual follow-up visits with a DECODE physician. Additional visits may be needed if more preparation or support is required.
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Preparation: About 1 hour of videos, plus roughly 3–6 hours to set up preparations (such as adjusting the sleep environment) and to test and troubleshoot the plan. Time varies from teen to teen.