THE DECODE
SLEEP PROGRAM

A Cognitive-Behavioural Therapy for Insomnia [CBT-I] program that combines personalized support with convenient online learning

For individuals 13+ in Ontario
A consultation at the DECODE Insomnia Clinic if first required

Please note: As of April/May 2025, the program is undergoing significant updates. The DECODE Insomnia Program: Phase 1 is now called the DECODE Sleep Program, reflecting expanded core content and a revised program structure. Participants now have the option to build more advanced skills and access higher-level support through the DECODE Therapy Extension (previously known as DECODE Insomnia Program: Phase 2).

BEYOND STANDARD SLEEP ADVICE

To access the benefits of CBT-I, this program provides a clear, detailed roadmap and personalized support to help you take consistent effective action.

EVIDENCE-BASED TREATMENT

CBT-I offers quick and effective results. It is beneficial for long-term insomnia, can help with the discontinuation of sleep medications and can improve mood, anxiety, and pain.

A PRACTICAL APPROACH

The DECODE Insomnia Program combines personalized support from your DECODE Insomnia Clinic physician with an online curriculum and tools for easy learning and implementation.

HOW DOES THE
PROGRAM WORK?

After a consultation at the clinic, participants who are a good fit for the program can enroll in the DECODE Sleep Program (formally referred to as the DECODE Insomnia Program).

The DECODE Sleep Program is a 4-week curriculum centered around an intervention called the Reset. This 2- to 3-week process addresses the key factors driving chronic insomnia—such as an out-of-sync body clock, unhelpful associations with the bed, and inadequate sleep signals at bedtime—using a structured and coordinated approach. To set the stage for success and avoid common pitfalls that derail progress, participants complete preparation steps before starting the Reset.

Upon enrolling, participants gain immediate access to the online curriculum, enabling them to begin learning and taking action right away.

Participants who have been seen in consultation at the DECODE Insomnia Clinic can receive personalized support and medical management from their clinic physician, including guidance on reducing or discontinuing sleep medications. Participants have the following individual visits with their physician:

A pre-Reset meeting to ensure readiness and address any concerns.
A post-Reset follow-up to review progress, develop a relapse prevention plan, and discuss next steps.

The core DECODE Sleep Program may be the only intervention required for some participants. Participants who need or want more have the option of enrolling in the DECODE Therapy Extension (DTE). The DTE is a 6-session program in which participants learn more advanced skills with the support of weekly sessions with registered psychotherapist Sara Davidson.

BY THE END,
YOU WILL HAVE

Gained a solid foundation of knowledge, including a clear understanding of what drives your sleep issues, the puzzle pieces that need to come together, and common traps that derail progress

Set up an ideal environment to support consistent, helpful sleep practices

Established clear plans to help you better navigate tricky moments like when you can’t sleep, waking up, powering down for sleep, managing fatigue, and avoiding bedtime procrastination

Addressed powerful factors fuelling insomnia (an out-of-sync body clock, weak sleep signals, and an unhelpful sleep association) with a structured 3-week reset

Created a solid relapse prevention plan to maintain long-term healthy sleep and gained a clear understanding of next steps (if required)

WHAT'S INSIDE?

The DECODE Sleep Program has following features to support implementation and effective progress through the program:

Six months’ access to the online platform for convenient learning, the ability to revisit content at anytime and access to the implementation tools

Printable and digital worksheets, summaries, handouts, checklists and cheatsheets to enhance learning and simplify implementation.

Audio guidance to navigate tricky moments with in-the-moment audio support, whether it's your bedtime routine, waking up, or winding down.

DECODE Coach, an AI tool designed to help you brainstorm and create action plans to implement the DECODE strategies (coming soon).

FREQUENTLY ASKED QUESTIONS

IS THERE A COST FOR THE PROGRAM?

There is a program fee* for 6 months’ access to the learning platform which houses the program video lessons, workbook, audio, and other tools. Personalized support is provided through OHIP-covered appointments with your physician at the DECODE Insomnia Clinic. *Pricing will be discussed at the time of your appointment and, with time, is subject to change

IS IT COVERED BY INSURANCE?

The program fee for the online platform is typically not covered by insurance. The optional DECODE Therapy Extension (DTE) is delivered by a registered psychotherapist and may be eligible for coverage under your insurance plan.

WHAT IS THE TIME COMMITMENT?

To get the most out of the program, participants are expected to budget ~2-3 hours in the first week then 1-2 hours in the remaining weeks to program-related activities between the appointments (watching video lessons, completing worksheets, completing daily logs, setting up the environment, etc.).

HOW IS THIS PROGRAM DIFFERENT FROM GENERAL ADVICE?

While general tips can help, it can be hard to stay consistent and gain the necessary momentum without the right support and without a more focused, structured effort. If general strategies are the better fit for you right now, please visit decodeinsomnia.com/start for a video series and tip sheet. You can always consider a treatment program like the DECODE Insomnia Program in the future.

WHAT ARE MY OPTIONS AFTER I COMPLETE THE CORE PROGRAM?

There is the option to enroll in the DECODE Therapy Extension (DTE), a 6-session therapeutic program delivered by registered psychotherapist Sara Davidson. The DTE focuses on advanced skills for insomnia. Participants dig further into relaxation & cognitive skills and create comprehensive plans to guide difficult in-the-moment action. Participants learn short daily practices to more effectively manage ‘mental clutter’ (i.e. the tasks, problems, decisions, and other thoughts that limit the ability to fully power down at bedtime). Participants learn to better navigate other ‘tricky moments’ that derail sleep (waking up, powering down/bedtime procrastination, managing fatigue, staying active). At the end of Phase 2, a relapse prevention plan is created and there is a focus on how to translate lessons learned to other non-sleep related challenges. The DTE emphasizes aligning actions with bigger picture goals and values to create lasting change.

WHAT IS COGNITIVE-BEHAVIOURAL THERAPY FOR INSOMNIA (CBT-I)?

CBT-I is a structured and evidence-based therapeutic approach designed to treat insomnia. It focuses on addressing the underlying thoughts, behaviors, and habits that contribute to sleep difficulties. CBT-I involves various techniques such as sleep restriction, stimulus control, and relaxation training to improve sleep quality and duration. Cognitive-Behavioural Therapy for Insomnia (CBT-I) is supported by extensive research and is effective even when insomnia has been present for decades. It matches medication in short-term efficacy but provides better long-term outcomes, improving mood, anxiety, and pain, with most benefits seen within the first two weeks.

HOW IS CBT-I DIFFERENT FROM CBT FOR MOOD & ANXIETY?

While there is some overlap, CBT for mood and anxiety does not cover critical interventions for chronic insomnia. Working with a professional with training in CBT-I and experience working with individuals with chronic insomnia is highly recommended.

WHAT IF I HAVE DEPRESSION, ANXIETY, OR CHRONIC PAIN?

There is evidence to show that CBT-I is effective if you have concurrent conditions like depression, anxiety, and chronic pain. In addition, addressing insomnia with CBT-I can have a positive impact on these co-occurring conditions.

HOW DO I ENROLL?

Consultation is first required at the DECODE Insomnia Clinic before enrolling in this program. If you have not yet had a consultation, please speak to your physician regarding a referral to the clinic. This virtual clinic provides OHIP-covered consultation for patients 13+ in Ontario, Canada only. If you have already had a consultation at the DECODE Insomnia Clinic (or a consultation with Dr. Ooi at the Toronto Sleep Institute): If it has been more than one year since the consultation or chronic insomnia treatment was not discussed during a previous consultation, please speak to your physician about another referral. If it has been less than one year and you had previously discussed returning at a later time for chronic insomnia treatment, please email decodeinsomnia@protonmail.com to arrange an appointment to discuss next steps.

WHAT ARE THE ALTERNATIVES?

There are various free resources on this site (see 'Resources') that provide education and general strategies. While general strategies for sleep can be helpful, these strategies alone may not be enough. Addressing insomnia in the long-term requires breaking unhelpful habits, building helpful habits, and building skills. For some, committing to a treatment program with a clear roadmap and the right support is what is required to get traction and for sustainable progress. If the approach we take at the DECODE Insomnia Clinic is not a good fit, there are also various ways of accessing CBT-I or CBT- I strategies including books, apps, and other programs.

MY CHILD IS 12 OR YOUNGER. WHAT ARE MY OPTIONS?

Currently, the DECODE Insomnia Clinic & Program are not available for children ages 12 or younger. The free DECODE resources, however, may benefit a younger age group.

I DON'T LIVE IN ONTARIO. WHAT ARE MY OPTIONS?

Currently, the DECODE Insomnia Clinic & Program are only available for individuals living in Ontario, Canada. There is the possibility that this program may be available outside of Ontario in the future. For now, get started with the DECODE tools and consider treatment for insomnia in your area.

IS SLEEP THAT IMPORTANT? WHY START WITH SLEEP?

Sleep concerns are very common and have a profound impact on mental and physical health. Poor sleep impact mood, motivation, focus and performance and undermines the ability to learn new skills, to change habits, and to benefit from other interventions. If delivered in a digestible way with the right support, evidence-based sleep interventions are quick and very effective. Perhaps most importantly, the strategies, frameworks, principles that are learned by getting sleep on track can be applied to other challenges such as managing anxiety and depression.

THE DECODE SLEEP PROGRAM