Cognitive Behavioral Therapy for Insomnia (CBT-I) Program

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a clinically proven, structured program designed to address the underlying causes of insomnia. 

Unlike medications, CBT-I targets the root issues—thoughts, feelings, and behaviours that affect your sleep. It focuses on changing unhelpful habits and establishing a routine that fosters better sleep quality without needing ongoing medication.

Our CBT-I program is personalized to each individual. It combines behavioural strategies, cognitive techniques, and sleep education to help you create lasting changes.

How Does Our CBT-I Program Work?

NuVista’s approach to treating insomnia with CBT-I involves the following key components:

Sleep Education and Awareness

Understanding the factors that affect sleep is the first step to improvement. We help you recognize the physiological, psychological, and environmental influences hindering your sleep. 

From circadian rhythms to the effects of stress and anxiety, you will gain a comprehensive understanding of what drives insomnia.

Sleep Restriction Therapy

Sleep restriction consolidates sleep by limiting the amount of time spent in bed. By reducing the time spent awake in bed, we help recalibrate your natural sleep patterns, leading to more efficient and restful sleep over time.

Stimulus Control Therapy

Insomnia often becomes a conditioned response, where you begin to associate your bed with wakefulness or anxiety. 

Stimulus control therapy helps break these associations by establishing clear rules for when and how you use your bed. This promotes a healthier connection between your sleep environment and rest.

Cognitive Restructuring

Negative thoughts and beliefs about sleep can exacerbate insomnia. Our therapists work with you to identify and challenge these thought patterns, replacing them with more realistic and positive thinking that promotes relaxation and better sleep.

Sleep Hygiene Coaching

Good sleep hygiene is vital for improving the quality of your sleep. Our program emphasizes practical strategies like maintaining a regular sleep schedule, creating an optimal sleep environment, and avoiding substances like caffeine or alcohol before bed.

What Sets The NuVista Mental Health CBT-I Programs Apart?

Our CBT-I program is unique because we combine the latest sleep research with a holistic, personalized approach. 

Whether you have been dealing with insomnia for months or years, our comprehensive program is designed to address your specific sleep challenges and improve your quality of life.

 Key benefits include:

• Personalized Treatment Plans: We customize your CBT-I program based on your sleep patterns, habits, and lifestyle.
• Non-Medication Approach: We offer a natural, medication-free method for improving lasting sleep.
• Highly Experienced Therapists: Our team consists of experts in sleep therapy and behavioural health who will guide you every step of the way.
• Long-Term Results: Unlike short-term fixes like sleep medications, our CBT-I program helps you build lasting sleep habits that continue to benefit you in the long run.

NuVista Mental Health Offers Two CBT-I Programs to Support You Better

Our CBT-I Program consists of 7 weeks of virtual group sessions that help you work through the habits and behaviours that may be keeping you from sleep and establishes new behaviours that relax your body and mind, improving sleep hygiene and sleep quality. 

Our CBT-I With Neurofeedback Program lasts for 10 weeks. It includes regular group sessions as well as a more a deeper look at your brain! We will administer a Quantitative Electroencephalogram (QEEG) which is a non-invasive brain scan that helps us assess the electrical activity in the brain, giving us a better idea of how to help you reach your goals. From there, we conduct neurofeedback training sessions 1-2 times a week in our offices. These sessions are customized to each client based on their unique goals, the results of their QEEG assessment, and research showing positive improvements in clients with similar symptoms or goals.

These programs are both designed to help you uncover better sleep with science-backed methodologies. 

Who Can Benefit from CBT-I?

Our CBT-I program is suitable for anyone who struggles with insomnia, including:

• Individuals with chronic insomnia have difficulty falling asleep or staying asleep multiple times a week.
• People experiencing short-term insomnia related to stressful life events or changes in routine.
• Those who want to avoid or reduce reliance on sleep medications.
• People deal with insomnia due to underlying mental health conditions, such as anxiety or depression.

If any of these describe you, CBT-I may be the solution you need to regain a healthy sleep cycle.

Why Choose CBT-I Over Sleep Medication?

Many people turn to sleep medications for quick relief from insomnia, but these often come with side effects, and their effectiveness may diminish over time. CBT-I is different. It offers a natural, long-lasting solution that addresses the root causes of insomnia without the need for prescription drugs.

Benefits of choosing CBT-I over sleep medications:

• Non-Habit Forming: Unlike medications, CBT-I does not lead to dependency or changes in tolerance.
• No Side Effects: You won’t experience the grogginess or other side effects often associated with sleep aids.
• Improved Daytime Functioning: CBT-I helps you feel more refreshed and alert during the day, as it promotes natural sleep cycles.
• Sustainable Results: The strategies you learn in CBT-I lead to long-term improvements in sleep, whereas medications typically provide only temporary relief.

Find Better Sleep with NuVista Mental Health

Your path to better sleep begins here!

Contact us to learn more about CBT-I and program start dates!

FAQs About the CBT-I Program at NuVista Mental Health

How long does the CBT-I program take?

Our CBT-I program usually lasts for 7 weeks. Each session is tailored to guide you through the process at your own pace.

If participating in the CBT-I program with neurofeedback, the program lasts for 10 weeks. 

Will I see immediate results?

While some people notice improvements within the first few weeks, lasting results typically emerge as you practice and reinforce the techniques learned in the program.

Is this program covered by insurance?

Many insurance plans cover CBT-I, which is considered a first-line treatment for insomnia. Our team can help you determine coverage based on your provider.

CBT-I is not covered by OHIP. 

Do I need a referral to join the CBT-I program?

No referral is necessary. Simply contact our office to schedule a consultation and begin your journey toward better sleep.