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.
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.
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 stage focuses on building practical, evidence-based strategies to improve sleep quality and consistency. The structure is flexible and adapted to clinical need.
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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.
Resources
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Canadian Sleep Society
Evidence-based Canadian sleep health information and professional resources.Sleep On It Canada
Canadian sleep education resource with practical information about insomnia and sleep health.
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Consensus Sleep Diary
A standardized sleep diary commonly used in CBT-I treatment.
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Some clients may find the following books helpful for further reading, written by established authors in the field.
Quiet Your Mind and Get to Sleep
Colleen Carney & Rachel Manber
A practical CBT-I workbook that combines structured behavioural sleep strategies with cognitive tools for managing racing thoughts and sleep-related anxiety.Sink into Sleep
Judith Davidson
A mindfulness-informed approach to insomnia that emphasizes reducing struggle with sleep and calming an overactive mind and nervous system.