Insomnia Treatment that Works
Let's bring back your "sleep confidence"...
the assurance that you can sleep easily, deeply, and naturally.
I've been treating chronic, complex insomnia for over 10 years and teaching health professionals such as family doctors to do the same.
​
Problems with sleep effect most of us at one point or another. Roughly 40% of Canadians experience insomnia as a symptom at any given time. However, approximately 10%, or about 3.5 million Canadians suffers from diagnostic levels of chronic insomnia.
It is very common for one set of factors to create insomnia (such as stress, grief, a new baby, a move, or an illness) but another set of factors usually maintain the problem. Many people find that even when the initial issue has improved, the insomnia remains. No matter how long, or complex you believe your insomnia concerns to be, it is very likely that I can help you!
Cognitive Behavioral Therapy for Insomnia (CBTi)
CBTi is a well-studied sleep therapy that has strong scientific evidence. It is a non-medication approach that addresses the root causes of the problem. In as little as 1-2 appointments, you can understand how the problem developed and how to address your sleep now and in the future.
​
Together, we will methodically explore how the problem developed and what habits and behaviors have evolved related to sleep. We will understand your unique drivers for insomnia so an individualized treatment plan can be created. I will teach you skills and strategies to “get back in rhythm” with your body’s signals. You may be surprised to learn that I rarely teach people "relaxation strategies" to try to make them fall asleep! Relaxation strategies, by themselves, are not proven to work for chronic insomnia.
You will leave the first appointment with a detailed, step-by-step plan to follow starting that night. Here are our steps:
​
-
Prior to our first meeting, you will complete a detailed sleep diary for 14 days (which I will review the day before we meet).
-
We'll have a 75-90 minute initial consultation to assess the problem, learn about your unique drivers for insomnia, and collaborate on a detailed plan (your "Prescription for Sleep"). You will start that night!
-
I will check in with you by email 7 days after our initial consultation to see how you're doing, offer support, and answer any questions that have come up.
-
2 weeks after the initial meeting, we'll have a follow-up meeting to fine tune your plan. This appointment may only be 30 minutes, depending on your needs and preferences. Many of my clients are feeling confident by this point and ready to manage on their own! Some people would like more support, or have concerns such as medication tapering that might need more follow up.
-
If you would appreciate it, I would be pleased to send a letter to your family physician outlining the treatment plan and outcome.
​
Frequently Asked Questions
How long will it take before my sleep improves?
​
Most people start to notice improvement in 1-2 weeks of following their Sleep Prescription. There is usually significant improvement at the 4-6 week mark and many people feel "cured!"
I have been a "poor sleeper" my whole life! Will this treatment help me?
I have worked with many people who have had sleep issues for decades - you are not alone! Your commitment to following the plan we develop is a much better predictor of your success than how long you have had the problem.
What if I am taking sleep medications?
CBTi is designed to work alongside sleep medications. I will encourage you to take medications as prescribed, and to work diligently on the Sleep Prescription. Your sleep will improve! Many people feel so much better at that point that they would like to explore reducing or discontinuing their sleep medication, but that decision is up to you.
I have other health problems and/or mental health concerns. Will this treatment work for me?
Yes! I will work with you to understand other conditions that impact your sleep and we will design a plan that will work for your unique situation. I have experience working with many health conditions impacting sleep as well as co-occurring mental health concerns. I understand the interaction of issues such as ADHD, anxiety, depression, chronic pain, and PTSD with sleep. In fact, improving your sleep quality will usually have a positive impact on the other symptoms you are experiencing.
Will this treatment be covered by my insurance plan?
If your extended health benefits cover the services of a Registered Psychologist, then, yes!
What does the sleep diary look like?
Keeping a sleep diary usually takes just a couple minutes a day, but provides us with invaluable
information that is difficult to collect any other way. Have a look: