Cognitive Behavioural Therapy for Insomnia (CBT-I)
In this comprehensive 6-week online course, you'll dive into the world of Cognitive Behavioural Therapy for Insomnia with Dr. Sarah Adams. Say goodbye to sleepless nights and hello to the sleep that you deserve!
"This program has been a game-changer for me. I have had sleep issues since I was a child and this has been the only thing that has ever made sense to me. I am already sleeping way better than I have in years." - Past CBT-Insomnia Participant
"This has truly been a life changing workshop. I can't believe I've been able to tackle the biggest challenge I have had in my life. This workshop has massively improved my wellbeing and quality of life." - Past CBT-Insomnia Participant
"My quality of sleep has vastly improved. I am sleeping better and more solidly than I have in years. The workshop was so informative and helpful beyond anything I anticipated " - Past CBT-Insomnia Participant
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Dr. Sarah Adams
Dr. Sarah Adams is a doctor who specializes in psychiatry. She completed her residency training in psychiatry at Queen's University in Kingston, Ontario and has additional training in the treatment of insomnia. She also completed a Masters degree in public health in London, England. She lives in British Columbia with her husband and daughter and has been running CBT-Insomnia for the past 5 years.
Questions & Answers
What is CBT-Insomnia?
CBT-Insomnia stands for Cognitive Behavioural Therapy for Insomnia. It is an evidence-based therapy that treats insomnia. It is particularly effective at treating long-lasting or chronic insomnia. CBT-Insomnia improve your sleep while you are engaged in the workshop, but it can also help prevent a return of your insomnia in the future.
Who is this workshop designed for?
We created this online workshop for people who would prefer to complete CBT-Insomnia in their own time in a more flexible format. It is a great fit for motivated individuals who want to jump in right away and who would prefer to work through the course on their own rather than engaging in a live workshop during the workday.
Is CBT-Insomnia effective?
CBT-Insomnia is considered the gold-standard treatment for insomnia, which can include difficulties falling asleep or difficulties staying asleep. It is more effective than sleeping aids and is internationally recognized as the first-line, or initial, recommendation for insomnia.
"Dr Adams is a skilled facilitator. She did a great job walking us through the process. I loved her non-judgemental approach." - Past CBT-Insomnia Participant
"All sessions were clearly organized and easy to understand. I came away feeling empowered to continue to put into practice what I have learned. Highly recommended!" - Past CBT-Insomnia Participant
"Dr. Adams allowed us to discover the full picture - what was happening in the full 24 hours of the day that was affecting my sleep - along with how to make small adjustments that resulted in big changes to my sleep." - Past CBT-Insomnia Participant
Questions & Answers
Is CBT-Insomnia the same as sleep hygiene?
No! Improving your sleep hygiene is only one small component of what is covered in CBT-Insomnia. For most people with chronic insomnia, improving sleep hygiene alone is not enough to get at what is maintaining your insomnia over time. CBT-Insomnia can illuminate what you might be missing and help you get your sleep back on track.
Can I complete CBT-Insomnia if I am taking a sleeping pill(s)?
Yes! CBT-Insomnia is still effective for individuals on one or more sleeping aids. This includes prescribed sleeping pills, over-the-counter sleep aids or recreational substances, such as cannabis or alcohol. In addition, CBT-Insomnia can provide you with the knowledge and tools to help you taper off of a sleep aid with your GP after completing the 6-week CBT-Insomnia program.
Who is CBT-Insomnia effective for?
CBT-Insomnia is an effective treatment for teenagers and adults of all ages. It is also effective for people who have other medical or mental health challenges, such as chronic pain, cancer, PTSD, anxiety, depression and females in perimenopause.
"After only 3 workshop sessions I feel confident that I will beat Insomnia. Understanding what it is, why it happens and, most importantly, the steps to manage it, has been most gratifying." - Past CBT-Insomnia Participant
"Not only do I sleep much better now, but I also understand what is happening on the nights that I don't sleep well. This makes an enormous difference - it makes me feel more in control. I have been recommending this program to everyone I know." - Past CBT-Insomnia Participant
"Thank you so much for this workshop. It's been truly transformative for me. I feel much more knowledgeable about insomnia, and have already made changes to improve my quality of life. I've recommended it to friends, and have been able to share what I've learned." - Past CBT-Insomnia Participant
Questions & Answers
I am perimenopausal or post-menopausal. Can CBT-Insomnia still help me?
Yes! CBT-Insomnia is still an effective treatment for individuals in perimenopause or who are post-menopausal.
Are there any individuals who should not participate in CBT-Insomnia?
No! However, individuals with a history of seizures or Bipolar Disorder should not complete one component of CBT-Insomnia (something called "time-in-bed restriction"). Adjustments can be made to make the program safe for these individuals and Dr Adams can walk you through those adjustments in the workshop.
How can I get the most out of CBT-Insomnia?
The people who see the most improvement in CBT-Insomnia are the ones who consistently follow all of the program's recommendations on a daily basis throughout the 6-week program. This will lead to the quickest improvement in your sleep. Once you are sleeping better, you can then start to add in a bit more flexibility with the recommendations.
"Each week has such amazing small pieces in it that make it easier to adjust things. It can seem overwhelming in the moment to make the changes, but when put into practice it's actually quite simply. Dr. Adams was so clear about how to take each small step that it made it less scary to actually try it." - Past CBT-Insomnia Participant
"This workshop has been a HUGE breakthrough for me and I am so on track overcoming my insomnia. Thank you so much! Plus, no sleeping pills in 3 weeks!" - Past CBT-Insomnia Participant
"This workshop was outstanding. Learning about the connection between anxiety and insomnia has helped me understand why I have struggled with sleep for many years. The information about sleep medication was very informative as I have used sleep meds on and off for many years. Thank you!" - Past CBT-Insomnia Participant
Questions & Answers
How much time will it take me to complete this course?
This is a 6-week course. Each week, you will watch a new 90-minute presentation by Dr. Adams that will include recommendations to practice in your own life. None of the recommendations are particularly time-consuming (e.g. maximum 15-minutes each); however, the power of CBT-Insomnia comes when people practice all of the recommendations consistently for the 6 week program.
How long does it take for CBT-Insomnia to work?
Individuals generally start to see improvements in their sleep within the first 1 - 2 weeks of getting started. As you progress through the 6-week program, you can expect to see further improvements week to week. CBT-Insomnia helps you address what is maintaining your insomnia over time and can therefore also help you reduce the likelihood of struggling with insomnia again in the future.
Is follow up available after completing the workshop?
We do not offer individual CBT-Insomnia treatment or follow-up. However, signing up for this course will give you access to all of the videos and materials for 6 months, which will allow you to engage in the material more than once if you find that helpful. For some people, hearing the information more than once helps the information click.
"I cannot say enough about the workshop and about Dr. Adams. You will never know how you have improved my life in just 6 weeks." - Past CBT-Insomnia Participant
"You have perfected the format. Dr. Adams is a great facilitator - bringing a balance of scientific information to a varied audience of participants without dumbing it down. She is very supportive and encouraging, normalizing the hiccups." - Part CBT-Insomnia Participant
"I am so grateful for something that actually worked to improve my sleep, energy and mood. The immediate improvements to my mood and relationships with my partner and myself have been significant and the changes have been so meaningful." - Past CBT-Insomnia Participant
Questions & Answers
What is insomnia?
Insomnia can include any one or more of the following difficulties with sleep: 1) difficulties falling asleep, 2) difficulties staying asleep, 3) waking up early in the morning and being unable to return to sleep, and 4) being dissatisfied with your sleep. Some people with insomnia struggle with only one of these challenges, whereas other struggle with all 4.
I have another sleep disorder as well as insomnia. Can CBT-Insomnia still be helpful?
Yes! Many individuals have insomnia as well as another sleep disorder, such as sleep apnea, nightmares or restless leg syndrome. CBT-Insomnia can still be an effective treatment for these individuals to address their insomnia; however, separate treatment is needed to treat the other sleep disorder.
Is CBT-Insomnia safe?
CBT-Insomnia is considered a safe treatment. At the beginning of the program when the 'time-in-bed restriction' component is first started, individuals can experience day-time sleepiness and reduced alertness and should ensure that they are safe. However, this improves as you progress through the 6-week workshop.
"This course has been a life-saver. You were so supportive and encouraging throughout. I can’t thank you enough, Dr. Adams."
- Past CBT-Insomnia Participant
"The workshop included so many helpful elements. Dr. Adams was engaging, compassionate and supportive. I enjoyed every session."
- Past CBT-Insomnia Participant
"Dr. Adams' great energy, friendly personality, and supportive nature gave life to this workshop! I gained a lot of insight into my sleeping habits, what is contributing to my insomnia, and had many takeaways from each session."
- Past CBT-Insomnia Participant
Disclaimer:
This program is intended for Canadians who currently reside within Canada. Refunds are not available.
Disclaimer:
One component of CBT-Insomnia should not be completed if you have a history of seizures or Bipolar Disorder. Dr Adams will provide alternative recommendations in the workshop for individuals who this applies to (in session #2 of the program).
Disclaimer:
This program is designed for individuals who are motivated to work through CBT-Insomnia on their own. We are not able to offer in-person or individualized assessment, treatment or follow up.
Ready to Sleep Better?
Join our course today and take the first step towards a peaceful night's sleep. Say goodbye to insomnia and hello to the sleep that you deserve!