Research-informed Cognitive Behavioral Therapy for Insomnia (CBT-I)
Specialty-informed CBT-I for adults experiencing insomnia, grounded in clinical evidence and delivered within a supportive therapeutic framework.
My Approach
My approach follows established best practices in Cognitive Behavioral Therapy for Insomnia (CBT-I), the recommended first-line treatment for chronic insomnia.
Treatment is structured, individualized, and focused on addressing the behavioral, cognitive, and physiological factors that maintain sleep disruption. Care is delivered over a defined course, with the goal of restoring stable sleep patterns and providing patients with durable, evidence-based skills for long-term sleep regulation.
Collaboration with referring clinicians is welcomed, and patients requiring additional medical or sleep medicine evaluation are referred appropriately.
Clinicians and service providers can find referral information, referral criteria, and contact details on the Referring Professionals page.
Clinical Sleep Support (CBT-I)
CBT-I is a structured, evidence-based treatment for chronic insomnia and sleep-related difficulties.
CBT-I is recognized as the first-line treatment for chronic insomnia in clinical practice guidelines
Who CBT-I is for
CBT-I may be helpful for people experiencing persistent sleep difficulties lasting 3 months or longer, including:
difficulty falling asleep
waking frequently during the night
waking too early and being unable to return to sleep
daytime effects of poor sleep, such as fatigue, mood changes, difficulty concentrating, or reduced functioning
CBT-I works best for people who are willing to actively work on sleep patterns between sessions, including sleep tracking and trying new behavioural strategies.
Patient self-booking option
Patients may self-book directly into an initial CBT-I consultation via secure scheduling through Jane App.
For Referring Professionals
Referral information, including referral criteria, process, and contact details, is available on the Referring Professionals page.
What to Expect
CBT-I is a structured, time-limited treatment that typically unfolds over approximately 5-8 sessions, depending on individual needs and clinical presentation.
Each session builds practical, evidence-based skills to improve sleep quality, restore a more consistent sleep pattern, and support long-term sleep health.
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We explore sleep history, patterns, contributing factors, and establish baseline information.
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Introduction to sleep regulation and core CBT-I principles.
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Behavioural strategies to strengthen the sleep-wake cycle and reduce conditioned wakefulness.
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Addressing sleep-related thoughts, worry, and cognitive patterns interfering with sleep.
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Refining strategies based on response and progress.
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Supporting long-term sustainability and planning for future sleep disruptions.
CBT-I Groups (launching late fall—details to come)
I will also be offering small-group CBT-I programs beginning in late fall. These groups may be helpful for individuals who benefit from:
Structured CBT-I within a shared learning environment
Reinforcement of behavioural strategies
Normalization of sleep challenges
Guided skill development in a supportive cohort format
Important note
CBT-I is a structured clinical intervention. If it becomes clear that another level of care or approach would better support you, this will be discussed with you and appropriate guidance or referral will be offered as needed. Coordination with your healthcare provider can also be part of care when appropriate and with your consent.
Planning for CBT-I
CBT-I works best with regular weekly follow-through, especially during the first few weeks.
If you anticipate vacation travel, shift changes, or significant schedule disruption in the near future, we may decide together whether it makes sense to:
begin now,
pause during treatment, or
wait until a more stable period.
The goal is not perfection, but enough consistency for the treatment to be effective and sustainable.
Location & format
All services are offered virtually across Ontario in a secure, confidential online setting.
Professional background
Registered Nurse (RN) and Registered Social Worker (RSW) with 30 years of experience in mental health, public health, complex care, and wellbeing-focused practice.
My sleep work is grounded in specialized training in Cognitive Behavioural Therapy for Insomnia (CBT-I), including training through Queen’s University.
Sleep Resources
The following are optional tools some people find helpful while working on sleep. Having said that, you don’t need to use any of them. CBT-I is an effective, structured treatment on its own and does not require the use of additional resources.
These books and tools are offered as optional supports for those who find it helpful to explore concepts or reinforce strategies between sessions.
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Explore evidence-based information about sleep, insomnia, and CBT-I from trusted health and sleep organizations.
Canadian Sleep Research Consortium A Canadian resource that helps make sense of sleep difficulties by explaining what insomnia is, why it happens, and evidence-based treatment options.
Canadian Sleep Society
Canadian professional organization that provides education and promotes best practices in sleep health and sleep medicineSleepwell Resource on sleeping pills and how to reduce reliance on them while using CBT-I to improve sleep.
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CBT-i Coach
A structured, evidence-based CBT-I support app for tracking sleep and practising behavioural strategies
Insight Timer, Calm, Headspace, Happier Meditation
Guided relaxation, meditation, and sleep-focused audio
MindShift CBT
CBT-based tools for managing worry and anxious thinking that can interfere with sleep
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Evidence-based CBT-I sleep resources from clinicians and researchers in the field.
Quiet Your Mind and Get to Sleep - Colleen Carney & Rachel Manber
Sink into Sleep - Judith Davidson