Cognitive Behavioural Therapy for insomnia (CBT-I) or (CBTi) is recommended for the treatment of Chronic Insomnia by the American College of Physicians (ACP) and the American Academy of Sleep Medicine (AASM).

Chronic Insomnia

“Insomnia is considered chronic if a person has trouble falling asleep or staying asleep at least three nights per week for three months or longer.” Sleep Foundation

I’m a therapist who believes in CBT because I’ve seen how it can help my clients – Mary Cross, CBT Specialist.

Cognitive behavioral therapy (CBT) is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people‚Äôs difficulties, and so change the way they feel.”

CBT Triangle

I use CBT to treat chronic insomnia by addressing how your thoughts, feelings and actions might be affecting your sleep, as well as evidenced based techniques that help adjust your body’s sleep needs. Everyone is unique. Let’s work on it together to understand what works and doesn’t work.

My Cognitive Behavvioural Therapy approach to Insomnia

We work on:

  • stress-reduction
  • decreasing the anxiety around insomnia
  • minimizing any rumination about the past or worries about the future that can make falling asleep or falling back asleep, difficult.
  • challenging negative thoughts about sleep
  • using a sleep diary to assess how much sleep you are actually getting
  • discussing various apps that might help
  • changing any behaviours that are interfering with restful sleep
  • if needed, a sleep restriction program to reset the sleep drive

Before We Begin

Ideally, before we begin working together, you:

  • Have tried to improve your “sleep hygiene“.
  • Have consulted your health practitioner or naturopath in order to evaluate or rule out physical causes of insomnia. Some times blood work is needed to rule out illness, conditions or vitamin deficiencies. Physicians can also refer you to a free sleep study that can also help determine causes such as sleep apnea.
  • Are not currently on sleeping medication (unless you want to wean off them), working shifts, or overusing drugs or alcohol.

Number of Sessions:

Everyone’s needs are different, but generally people see me for 3-6 sessions.

  • We can start with a free 30 minute consult to see if my approach is a good fit for your needs.
  • We follow with a one hour session in order for me to get a good background on your lifestyle, sleep problems and the impacts on your life.
  • Follow up sessions are usually 30 minutes. They are practical and focused on CBT skills and “homework” follow up.


Sessions can be twice weekly, every week or spread out to every two weeks.. In between sessions, you may be asked to maintain a sleep diary and to try out “homework” including new tools and techniques or a sleep restriction program to reset your sleep drive.

Visit my HOME PAGE for more about me, my fees, length of therapy, payment methods etc.