Insomnia is more than difficulty falling asleep. It includes waking too early, lying awake for hours in the middle of the night, and sleeping but never feeling rested. If this has been happening for more than three months, it is chronic insomnia and it can be treated effectively without medication.

Cognitive Behavioural Therapy for Insomnia (CBT-I) is the first-line treatment recommended by sleep medicine specialists worldwide. It is more effective than sleeping pills for long-term relief and has no side effects. Just Sleep Care delivers CBT-I virtually through a structured 8-week program, working with you to identify and change the thoughts and behaviours that are maintaining your insomnia.

Your 8-Week CBT-I Program

Each stage of the program builds on the last, moving from assessment through to long-term relapse prevention.

 

  1. Assessment, Goals, and Sleep Diary
    Your specialist reviews your sleep history and current patterns, and you begin tracking a daily sleep diary to establish a baseline.
  2. Sleep Education and the Insomnia Model
    You learn how sleep works and what is driving your insomnia, building the foundation for the techniques that follow.
  3. Stimulus Control and the Bed-Sleep Connection
    You rebuild the association between your bed and sleep, addressing habits that may be reinforcing wakefulness.
  4. Sleep Restriction or Compression
    Your specialist adjusts your time in bed to consolidate and strengthen your sleep, a core technique for resolving chronic insomnia.
  5. Arousal Reducing and Relaxation Promoting Strategies
    You learn approaches to develop stress-reducing and sleep-enhancing behaviours, cognitive strategies, attitudes, and beliefs.

 

What's Included

Sleep History Assessment

A detailed intake to understand the nature and duration of your insomnia and any contributing factors.

CBT-I Program

A structured, evidence-based 8-week program delivered virtually with your specialist.

Sleep Diary Review

You track your sleep patterns throughout the program. Your specialist uses this data to refine your treatment.

Stimulus Control and Sleep Restriction

Core CBT-I techniques that rebuild your sleep drive and re-associate your bed with sleep.

Cognitive Restructuring

Learn to identify and challenge the thoughts that keep you awake and anxious about sleep.

Relapse Prevention Plan

A personalised plan to maintain your progress and manage any future episodes of poor sleep.

CBT-I Is Right For You If:

  • You have had difficulty sleeping for three months or more
  • You have tried sleep hygiene changes without lasting improvement
  • You are taking sleeping pills and want to reduce your reliance on them
  • Your Family Doctor or Nurse Practitioner has ruled out other medical causes of your insomnia
  • You want a lasting solution, not just a short-term fix

Insomnia is treatable. Book a free intro call to find out if CBT-I is the right pathway for you.

Request My Intro Call

Frequently Asked Questions

Cognitive Behavioural Therapy for Insomnia is a structured, evidence-based treatment that targets the thoughts and behaviours that cause and maintain chronic insomnia. It is recommended as the first-line treatment by sleep medicine guidelines internationally.

Yes, for long-term results. Sleeping pills can help in the short term but do not address the underlying causes of insomnia. CBT-I produces lasting improvement that is maintained after treatment ends. Most people significantly reduce or eliminate their reliance on sleep medications after completing a CBT-I program.

The CBT-I program runs for 8 weekly sessions of approximately 90 to 120 minutes each. Many patients notice meaningful improvement partway through.

CBT-I can be used alongside a medically supervised medication tapering program. We work with your primary care provider (Family Doctor or Nurse Practitioner) or prescribing physician to reduce your medications safely while building your natural sleep ability through CBT-I.