Struggling With Sleep? Let’s Talk CBT-I

If you've been struggling with sleep for weeks, months, or even years, you've probably tried just about everything. Maybe you've taken melatonin, changed your bedtime routine, or simply accepted that you're "just a bad sleeper."

The reality is, sleep problems are often more complex than that.

We recently sat down with one of our brilliant counsellors Jill Evans, MACP, CCC, to learn more about Cognitive Behavioural Therapy for Insomnia (CBT-I), an evidence-based approach that helps people understand what's getting in between them and a good nights sleep, and how even the smallest of changes can lead to feeling more rested and ready to take on the day.

What is CBT-I?

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a type of therapy that focuses specifically on improving sleep. It is very structured, and there are rules to follow.

That means looking at much more than just how many hours someone sleeps. During CBT-I, Jill will look in things like:

• your sleep schedule
• your daily routine
• your eating habits
• what medications you're on, and when you take them
• your screen time
• your sleep environment
• the thoughts and beliefs you have about sleep

Looking at all of these pieces together helps her paint a clearer picture of what's contributing to poor sleep and where improvements can be made.

"We're just making small tweaks. You can't change an entire routine and expect to be perfect at it." - Jill Evans, MACP, CCC

How is CBT-I different from regular counselling?

Although CBT-I is a form of counselling, it looks a little different than what clients might expect.

"It's incredibly structured," Jill says. "People who have been to therapy before are used to talking very freely. CBT-I is much more question, answer, question, answer."

Each session has a clear purpose. Rather than spending time exploring a wide range of concerns, the focus stays on sleep. You'll work together to identify patterns, learn practical strategies while gradually building habits that support better sleep. 

Who is CBT-I for?

CBT-I can help adults and older teens who regularly struggle with sleep, whether that's:

• difficulty falling asleep
• waking up throughout the night
• waking up too early
• feeling exhausted even after sleeping

You don't need to see a doctor for a formal diagnosis of insomnia to benefit from CBT-I.

With that being said, Jill explains that insomnia can sometimes be caused by other things that are going on. For example, untreated sleep apnea, certain vitamin deficiencies, significant anxiety, or unresolved trauma can all affect sleep.

In those situations, addressing the underlying concern may be the best place to start before beginning CBT-I.



What happens during the first appointment?

One of the biggest concerns clients have is not knowing what to expect before their first appointment. So, let's clear the air. According to Jill, the first session is all about understanding your sleep.

You can expect lots of questions about your daily routines, sleep habits, lifestyle, and fix the problem that brought you into our office. You'll also learn about how CBT-I works and what treatment may look like moving forward.

You'll leave your first appointment with a sleep tracker. A sleep tracker helps you and Jill identify patterns in your sleep and gives you both something concrete to work with in between sessions.

What kind of homework is involved?

Unlike traditional counselling, CBT-I includes a little bit of homework in between sessions.

One of the most common strategies is something called sleep restriction. Despite how it sounds, sleep restriction is actually about reducing the amount of time you spend awake in your bed.

If your bed is where you doom scroll, study, watch Netflix, or bedrot, you're not alone. Over time, your brain starts associating your bed with all of those activities instead of associating it with where you are supposed to sleep. 

One thing Jill wanted to make very clear is that the goal of CBT-I isn't perfect sleep. "We're just making small tweaks," she says. "You can't change an entire routine and expect to be perfect at it."

The goal isn't to completely change your routine overnight. The goal is to find small changes that fit into your routine and build from there. Progress happens one step at a time.

Does CBT-I actually work?

Everyones sleep is different, so everyones progress is going to look different, too.

Some clients will begin to notice improvements after just a few sessions, while others may take a little longer to learn new habits and fine tune their routines.

Success is not about getting an uninterrupted 8 hours of sleep. "I want them to feel rested and recharged so that they can actually support themselves throughout an average day," Jill says.

That's the goal. Not perfect sleep.

Just feeling rested and recharged enough to enjoy your day. 



"I want people to feel rested and recharged so that they can actually support themselves throughout an average day." - Jill Evans, MACP, CCC

Ready to Learn More?

If you're struggling with sleep, you don't have to figure it out by yourself! 



Our Intake Team can answer your questions, determine whether CBT-I is a good fit for your needs, and connect you with Jill to get started.

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