Nope! Getting started is simple. If it sounds like CBT-I can be helpful for you, please feel free to contact me using my secure contact form here, or you can call me at 519-419-1792, extension 303. 

You can still benefit from CBT-I if you are currently using sleep medication. In fact, many people start CBT-I while continuing their medication and gradually reduce or stop it as their sleep improves. In conjunction with your family physician, we can also work together to develop a safe and effective plan for gradually tapering off sleep medications as your sleep improves through CBT-I.

In a typical CBT-I session, we’ll explore your sleep patterns, habits, and beliefs about sleep. You’ll learn and apply practical strategies like adjusting your sleep schedule, managing racing thoughts, and creating a more supportive sleep environment. Sessions are structured, collaborative, and focused on helping you build skills to improve your sleep naturally and sustainably.

The number of sessions needed can vary depending on your sleep patterns, goals, and individual needs. Some people benefit from a brief, one-session version of CBT-I focused on key behavioural strategies, while others may start to notice improvements within just a few sessions. Typically, a full course of CBT-I involves 6 to 8 sessions to address both behavioural and cognitive aspects of insomnia. Together, we’ll tailor the approach to what works best for you and your sleep.

The fee for individual therapy is $160 per session. If you’re interested in group therapy, I offer a 6-session CBT-I group program through my work with the group practice of Grandi & Associates. The group program includes six weekly sessions plus follow-up support calls, all for a total of $600 + HST. A reduced fee arrangement may be available based on financial need. If you have extended health benefits, you may be able to use your coverage if it includes services provided by a Registered Psychotherapist.

CBT-I can be adapted to suit shift workers and those with non-traditional schedules. While irregular sleep times can pose additional challenges, therapy focuses on helping you establish consistent routines and strategies that align as closely as possible with your unique schedule. The approach is flexible and can be tailored to your lifestyle and work demands.

CBT-I is effective for both recent and long-standing insomnia. Even if you've struggled with sleep for years, CBT-I can help by addressing the patterns and thoughts that may be maintaining your sleep difficulties. Many people with chronic insomnia experience significant improvements, even after trying other treatments that didn’t work.

It’s very common for insomnia to occur alongside other mental health concerns like anxiety or depression, and CBT-I can still be helpful in these cases. In fact, improving sleep often leads to positive changes in mood, energy, and emotional resilience. During therapy, we’ll take your whole mental health picture into account and tailor the approach to support both your sleep and overall wellbeing. If needed, CBT-I can be integrated with support for other concerns, or coordinated alongside other treatments you may be receiving.

Research shows that virtual CBT-I is just as effective as in-person therapy for most people. Studies have found that online or video-based CBT-I can lead to similar improvements in sleep quality, insomnia severity, and overall functioning. The core components of CBT-I (e.g., sleep scheduling, cognitive strategies, and behavioural changes) translate well to virtual formats, and many people appreciate the convenience and accessibility of online sessions. Whether in-person or virtual, the most important factor is that the therapy is evidence-based and tailored to your individual needs.