.png)
Teen Sleep 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
If your teen struggles with sleep, they’ve probably tried the usual advice already. Put the phone away 1-2 hours before bedtime. Wake up at the same time every day. Practice mindfulness.
None of that is bad advice. The problem is that sleep tips in isolation rarely fix insomnia and they’re often not realistic for the typical teen.
Sleep improves when several strategies come together at the same time, like pieces of a puzzle. To learn more about the pieces that need to fit together, watch this video.
The Sleep Sprint Program was designed to give your teen a realistic roadmap and the proper support to bring all the pieces together.
The Teen Sleep Sprint Program is a focused, evidence-based approach with clear guidance, practical tools, and personalized support.
This program includes
-
Access to the Teen Sleep Sprint Program online tools, including clear step-by-step guidance, short videos, and a practical toolkit
-
Personalized support to adapt the plan to your teen’s sleep patterns, schedule, and life through OHIP-covered virtual visits with a DECODE Insomnia Clinic physician.
Cost
-
The DECODE Teen Sprint Program is delivered through OHIP-covered visits.
-
There is no additional cost for the online resources.
Getting Started
-
A physician referral is required for consultation.
-
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.
-
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
-
Must live in Ontario (required for OHIP-covered care)
-
Ages 13–26 (please see adult options for ages 19+)
The DECODE Sprint Program is a good fit if your teen:
-
Has had insomnia or sleep-timing issues for several months or longer
-
Is ready to put in a focused effort over 4 weeks
-
Would benefit from a structured, evidence-based approach rather than general sleep advice/tips
-
Is comfortable with virtual visits and online tools
The DECODE Sleep Program is not a good fit if your teen:
-
Does not view their sleep as a problem
-
Is not ready to make behavioural changes
-
Is currently in crisis or has been advised to seek urgent or emergency support
-
Is mainly looking for medication-only treatment
-
Prefers fully in-person care
Time commitment
-
Program length: ~4 weeks (2 weeks of preparation followed by the 2-week sprint)
-
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)
-
Preparation: About 1 hour to review resources (videos and handouts), plus ~2–6 hours to implement the strategies