DECODE Sleep Program

A 5-week cognitive-behavioural therapy for insomnia (CBT-I) program for adults in Ontario, Canada with insomnia and/or sleep-timing concerns

A structured, evidence-based approach with flexible, on-demand learning, accountability, and personalization.

This program includes

3 months’ access to the DECODE Sleep Program online platform with on-demand video lessons and practical implementation tools
Twice-weekly virtual office hours — a live, virtual touchpoint where you can bring your questions, troubleshoot challenges, and get personalized guidance throughout your program
Integration with OHIP‑covered virtual visits with a DECODE Insomnia Clinic physician for medical care

Pricing

$297+HST for 3 months of access to the online platform and office hours
$197+HST for an optional 3-month extension
Sliding scale available
Typically not covered by insurance, though may be eligible under a health spending plan

Getting Started

After consultation: If you've had a consultation at the DECODE Insomnia clinic, you'll receive instructions for how to enroll and get started. No application is required. Please email the clinic if more guidance is required.
Apply before your consultation: If you've been referred but haven't had a consultation yet, you can apply to begin the DECODE Sleep Program now. A brief conversation with the program coordinator may follow to confirm fit. Apply here.
No referral yet? You don't need a referral to apply. If the program is a good fit, you can apply and get started right away. A referral will be required when you're ready for integrated medical support through the clinic. Apply here.

IS THE DECODE SLEEP PROGRAM A GOOD FIT?

Eligibility

Must live in Ontario (required for OHIP-covered medical care + psychotherapy licensing)
Recommended for ages 19+ (please see teen options for ages 13-18)

The DECODE Sleep Program is a good fit if:

You have had insomnia or sleep‑timing issues for several months or longer
You're ready to put in a focused effort over 4–6 weeks
You prefer a structured, evidence‑based approach rather than general sleep advice/tips
You want the flexibility of self-paced online learning, with consistent live virtual support available when you face challenges
You appreciate the flexibility of fully virtual support

The DECODE Sleep Program is not a good fit if:

You are looking for an OHIP‑covered or insurance‑covered program with no out‑of‑pocket cost
You are not ready to make behavioural changes (e.g., adjusting sleep schedule, changing routines)
You cannot commit 3-4 hours/week for the first two weeks of the program
You are currently in crisis or have been advised to seek urgent or emergency support
You are mainly looking for medication‑only treatment
You are uncomfortable with virtual care, technology, or learning independently
You prefer fully in-person, one-on-one care

DECODE Sleep Program

AT THE END OF THE PROGRAM, YOU WILL HAVE:

A solid foundation of knowledge, including a clear understanding of what drives your sleep issues, common traps and the puzzle pieces that need to come together
A sleep environment that supports consistent, healthy sleep practices
Clear plans for navigating tricky moments: when you can't sleep, waking up, powering down, managing fatigue, and avoiding bedtime procrastination
Completed a structured 3-week Reset to address powerful factors fuelling insomnia, including an out-of-sync body clock, weak sleep signals, and unhelpful sleep associations
A relapse-prevention plan to maintain long-term healthy sleep

What It Includes

3 months of access to the online platform for flexible learning, the ability to revisit content anytime, and ongoing use of all implementation tools
Twice-weekly virtual office hours throughout the 3 month access to bring your questions, stuck points, or tricky situations and get real-time, personalized guidance. Available both during the core 5-week curriculum and after to help you consolidate new habits.
Printable and digital worksheets, summaries, handouts, checklists, and cheatsheets to support learning and simplify implementation
Audio guidance for tricky moments, offering in-the-moment support for your bedtime routine, waking up, or winding down
AI prompts to streamline brainstorming and help you create action plans more quickly
Integration with virtual follow-up visits with DECODE physicians for medical care, personalization, and added accountability

Time Commitment

4-6 week curriculum
Reset preparations completed over 2 weeks: 3-4 hours per week to watch lessons, complete worksheets, and complete preparations
3-week Reset: ~1 hour per week to log sleep and troubleshoot

HAVEN'T HAD A CONSULTATION YET?

You may still be able to get started through our new Fast Track pathway. This option is designed for individuals who are a good fit for the DECODE Sleep Program and would like to begin working through the initial strategies before their consultation.

A physician referral and consultation are still required before starting the Reset phase of the program.

FAST TRACK APPLICATION