THE DECODE
INSOMNIA PROGRAM

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

Currently available to individuals 13+ in Ontario
who have already had a consultation at the DECODE Insomnia Clinic

While essential, knowledge is not enough. Sustainable healthy sleep requires consistent action to break unhelpful habits and build helpful ones, but insomnia makes it especially challenging by depleting the energy, attention, and motivation needed for that action. The DECODE Insomnia Program provides a streamlined, step-by-step path with personalized support, recognizing that relying on knowledge and willpower alone is rarely effective.

BEYOND STANDARD SLEEP HYGIENE ADVICE

The DECODE Insomnia Program doesn’t just provide more unrealistic 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 NON-MEDICATION TREATMENT

CBT-I offers quick and effective results, with most benefit seen within the first two weeks. It is beneficial even for long-term insomnia and can improve mood, reduce anxiety, improve pain, and help with the discontinuation of sleep medications.

AN INNOVATIVE, PRACTICAL APPROACH

The DECODE Insomnia Program combines personalized support from your DECODE Insomnia Clinic physician with an online curriculum for convenient learning and digital tools to support implementation between sessions.

HOW DOES THE PROGRAM WORK?

After a consultation at the DECODE Insomnia Clinic, participants who are a good fit for the program can enroll in Phase One of the DECODE Insomnia Program.

Phase One is a comprehensive 4-week curriculum centred around an intervention called a Reset, a 2 to 3-week structured protocol that addresses key powerful factors driving chronic insomnia—an out-of-sync body clock, an unhelpful association with the bed, inadequate sleep signals when attempting sleep.

After enrolling, participants obtain access to the online curriculum so that they can start learning and taking action immediately.

Prior to the Reset, participants are guided through various preparation steps to set the stage for success and to avoid the common traps that derail progress with the Reset.

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For accountability, troubleshooting, and personalized recommendations, participants meet with their clinic physician as they work through the program—once during the preparation steps for the Reset, once before the start of the Reset to finalize a solid plan, and once at the end of the Reset to put together a relapse prevention plan and discuss next steps.

Phase One may be the only intervention required for some participants. After completion of Phase One, participants who need or want more have the option of enrolling in Phase Two of the DECODE Insomnia Program. Phase Two is a 4-week program in which participants learn more advanced habit strategies, relaxation techniques & cognitive skills with the support of weekly sessions with a psychotherapist. To learn more about Phase Two, please visit the FAQs.

BY THE END OF PHASE ONE,
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 2-3 week sprint

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?

Phase One of the DECODE Insomnia Program has following features to support implementation and effective progress through the program:

Three months’ access to the online platform for convenient learning and the ability to revisit content at anytime

A progress tracker to help you stay organized and get the most out of both the live sessions and the online platform

A downloadable workbook to enhance learning with summaries, cheat sheets, checklists, examples and templates.

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

FREQUENTLY ASKED QUESTIONS

WHAT IS THE COST OF THE PROGRAM?

There is a program fee* for 3 months’ access to the Phase One online learning platform which houses the program video lessons, workbook, audio, and other tools. Personalized support during Phase One is provided through OHIP-covered appointments with your physician at the DECODE Insomnia Clinic. After Phase 1, participants wishing to learn more strategies and obtain additional support from a psychotherapist can enroll in Phase 2 of the program for which there is a separate fee. *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 may be covered if you have a health spending account. A letter can be provided for your insurance company confirming your diagnosis and treatment with the first-line recommended treatment for insomnia (cognitive-behavioural therapy for insomnia, CBT-I).

WHAT IS THE TIME COMMITMENT?

During Phase 1, virtual appointments with the physician last 20 minutes and are spaced every 1-2 weeks. 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.).

WHAT IF I CAN'T AFFORD THE DECODE INSOMNIA PROGRAM?

This program is not the only treatment option offered at the DECODE Insomnia Clinic. There is another option called a Sleep Sprint that utilizes CBT-I strategies and is delivered entirely through OHIP-covered appointments. While less comprehensive than the DECODE Insomnia Program, the Sprint is still a structured and effective approach. Treatment options and fit are discussed following a consultation. An OHIP-covered consultation alone is worthwhile to gain clarity regarding your sleep concern, to get started effectively, and to learn about your options. Youth (13-26) can also apply for scholarships to cover part or all of the DECODE Insomnia Program. In the future, we also hope to partner with other organizations and offer group options to increase accessibility.

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 PHASE 1 OF THE PROGRAM?

After completing the Phase One program, there is the option to enroll in the DECODE Insomnia Phase Two Program. Phase Two lasts ~4 weeks and focuses on building a robust toolkit of skills to maintain healthy sleep. With the support of a psychotherapist, participants dig further into habit strategies, build 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. Phase Two emphasizes aligning actions with bigger picture goals and values to create lasting change. Phase Two is delivered with four hour-long weekly sessions with registered psychotherapist Sara Davidson.

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 'Tools') 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. There is also an additional brief behavioural treatment option called the Sleep Sprint. This is a treatment options that is delivered entirely through OHIP-covered appointments. 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 INSOMNIA PROGRAM

A Cognitive-Behavioural Therapy for Insomnia [CBT-I] program that combines personalized support with convenient online learning Currently available to individuals 13+ in Ontario who have already had a consultation at the DECODE Insomnia Clinic