What is Chronic Insomnia?

Insomnia can be defined as difficulty falling asleep, staying asleep, or waking up too early in the morning. While we all might experience such challenging nights for various reasons, if these problems persist over a few months and occur at least three times a week, insomnia can be viewed as chronic. Diagnosing chronic insomnia also depends on whether these problems persist despite adequate opportunity for sleep and result in difficulties during the day. If left untreated, chronic insomnia can increase risk for various medical concerns, including high blood pressure, obesity, depression and cognitive impairment.

What is CBT-I?

CBT-I is a short-term, evidence-based treatment for chronic insomnia. Rather than relying on medication, CBT-I helps you change thoughts and behaviours that interfere with your ability to sleep—addressing the root causes of your insomnia. For chronic sleep problems, it is effective in 70-80% of participants. It is typically recommended as the first option for insomnia treatment and can be implemented without, or alongside, medications. Treatment involves active participation and helps address behaviours and thoughts that interfere with healthy sleep patterns. Treatment time varies depending on individual challenges and needs. For many, CBT-I is typically delivered over 3-8 sessions, either weekly or biweekly, for 30-50 minutes each. Clients often report improvements within two weeks of following the treatment plan.

How It Works

CBT-I typically includes 3-8 sessions and covers:

Sleep Education
Learn how sleep works and what affects it.

Cognitive Restructuring
Challenge negative thoughts that keep you awake.

Sleep Scheduling
Adjust your time in bed to match your actual sleep window.

Relaxation Training
Learn breathing, mindfulness, or muscle relaxation techniques to wind down.

Stimulus Control
Reconnect your bed with sleep—not stress or screen time.

Sleep Hygiene
Identify lifestyle habits that may disrupt your sleep.

Who Can Benefit?

CBT-I is recommended for people who:

  • Struggle to fall or stay asleep over several nights per week for several weeks
  • Lack of sleep is having a negative impact on your mood, the performancedaily activities, and your ability to think clearly
  • Wake up too early or feel unrested
  • Prefer a long-term solution over sleep medication
  • Experience anxiety related to sleep

Ready to Sleep Better?
Contact us today to learn more or schedule a free consultation or first session here.