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THE
DECODE INSOMNIA
PROGRAM

A pilot group program insomnia for young adults (ages 18-26).

 

In this 6-week program, you will learn how to relax, tackle an overactive mind, and build healthy sleep habits without the confusion and overwhelm so that you have more time, freedom, and energy for the things that matter to you.

JUMPSTART GUIDE #1:
SET UP A COMFY ZONE & SLEEP BOX

GUIDE #1
WORKSHEET AND CHECKLIST

Ignore the fact that I say this is part of a 3-part series.  This step can be done on it's own.  Also, the handout has be updated so will look different from what is shown in the video.

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JUMPSTART GUIDE #2:
OPTIMIZING LIGHT

GUIDE #2
WORKSHEET AND CHECKLIST

Ignore the fact that I say this is part of a 3-part series.  This step can be done on it's own.  Also, the handout has be updated so will look different from what is shown in the video.

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WHAT THE DECODE INSOMNIA PROGRAM COVERS

WHO IS THIS PROGRAM FOR?

This program is a good fit if you 

  • Are between the ages of 18-26 and you are struggling with insomnia (difficulties falling asleep or staying asleep)

  • Live in Ontario, Canada and have a valid OHIP card

  • Are struggling to balance good sleep with having the freedom to enjoy your life as well as your other responsibilities (work, school, relationships)

  • Are motivated to change sleep but struggling to know how to and to implement changes for long enough to see sustained change

  • Are able to commit to the weekly virtual group plus ~20 minutes of daily work for the duration of the program

  • Are ok with this program being a pilot (i.e. lots of things to smooth out!) and with providing feedback so that the program can be improved

  • You have access to a good internet connection and a printer 

  • You are able to attend a virtual consultation with me (Dr. Ooi) before November 5, 2021 and an orientation session on November 8, 2021 (in the afternoon, time TBD).  

 

If this is you, please continue reading.

 

If not, no problem! 

 

Take a look at the Jumpstart Guides & the podcast series available here and sign up for updates to be kept up-to-date on other resources as they come out.   You can also email decodeinsomnia@protonmail.com or book a follow-up appointment by calling 416-488-6980 to discuss other options.  

Keyboard and Mouse

THE DETAILS

Format:

  • An assessment and orientation is required before the start of the group

  • Six weekly group Zoom meetings with a lesson followed by group work on Mondays 12:30-2pm

  • Additional 1:1 support if needed with 20 minute virtual appointments available on Fridays between 1-4pm

  • PDF guides & worksheets as well as audio & videos files will be made available on the website 

  • ~20 minutes of daily work in additional to the weekly group sessions

 

Dates for the pilot group: 

  • November 15, 2021 

  • November 22, 2021

  • November 29, 2021

  • December 6, 2021

  • December 13, 2021

  • December 20, 2021

 

Cost:

  • All group and individual appointments are covered with a valid OHIP card. 

Contact Info

NEXT STEPS

If you have not yet attended a consultation with me, please speak to your physician about a referral.  Consultations must be completed by November 5, 2021 so that there is time for orientation and preparation before the group starts.  Please email decodeinsomnia@protonmail.com so that this referral can be flagged to the administrative staff to be booked before November 5, 2021.  

 

If you have attended a consultation with me in the past 3 months and we have agreed the group is a good fit, please email decodeinsomnia@protonmail.com if you are interested in joining this pilot group so that we can book an orientation session and discuss next steps.

If you have attended a consultation with me but it has been more than 3 months and you are interested in this group, please email decodeinsomnia@protonmail.com so that we can arrange an appointment.

Finally, please take a look at the information below before the start of the group.  These three PDFs will help you get set up to benefit most from the program.

TO DO BEFORE THE PROGRAM STARTS

THE FRAMEWORK FOR INSOMNIA AND SLEEPLESSNESS

Watch this review of the framework to understand what might be driving sleeplessness at any given moment.  

GUIDE #1
WORKSHEET AND CHECKLIST

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HANDOUT & 7-DAY
SLEEP TRACKER

Use the handout below to track the DECODE factors that are driving insomnia for you over the course of a 7 day period.  Please note that I have updated the handout using the memory cue DECODES to help you remember and track the sleep blockers.

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GUIDE #2
WORKSHEET AND CHECKLIST

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