December 25, 2023

Virtual Sleep Therapy Services in Ontario: Mastering Restful Sleep

photo of a woman sleeping near fluffy clouds

Better Sleep Starts Here

If you’re struggling with sleep, you’re not alone! One in three Canadian adults report experiencing sleep problems multiple times a week, and for some, maintaining healthy sleep becomes a chronic challenge. You should know that non-drug approaches like therapy are considered the best first-line treatment for chronic sleep problems like insomnia1.

Numerous studies have shown that sleep therapy, also known as Cognitive Behavioural Therapy for Insomnia, can significantly improve sleep quality and duration, reduce the time it takes to fall asleep and decrease the frequency and duration of awakenings at night. The effects are equal to or better than those of sleep medications and last longer2.

As a Registered Social Worker specializing in sleep therapy, I am excited to share that I now can offer virtual sleep therapy and counselling services in Ontario! These services utilize the proven techniques of Cognitive Behavioral Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy for Insomnia (ACT-I), tailored to help you learn to sleep well again, whether you’ve been struggling for months or years.

Contact me today to schedule your virtual consultation and begin your journey to more good nights and better days.

What Is Insomnia?

Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep. This condition often leads to dissatisfaction with sleep quality and quantity, impacting daily activities and overall health. Insomnia can be classified into two types:

  • Acute Insomnia: A brief episode often triggered by stress or life events.
  • Chronic Insomnia: Disrupted sleep that occurs at least three nights per week and lasts for at least three months.

Understanding insomnia is the first step in addressing it. It’s not just about the hours spent sleeping but also about the quality and restfulness of that sleep. Insomnia can be influenced by various factors, including stress, lifestyle, environmental conditions, and underlying mental and physical health issues.

Insomnia extends beyond the occasional restless night. It encompasses a range of sleep disturbances, including difficulty falling asleep, frequent night awakenings, and waking up too early. You might feel worried and anxious about sleep and nighttime or concerned that there’s something wrong with your body. Sleep problems can feel like they consume your life and energy. These issues can lead to significant distress, affecting both mental and physical health.

The Role of CBT-I in Sleep Therapy

CBT-I is a structured, evidence-based approach to treating chronic insomnia. It involves multiple components designed to improve sleep by altering behaviours and perceptions about sleep. The core elements of CBT-I include:

  • Developing Personalized Sleep Schedules: Analyzing and adjusting sleep patterns to improve sleep efficiency.
  • Enhancing Sleep Associations: Focusing on using the bed primarily for sleep to strengthen its association with rest.
  • Employing Cognitive Techniques: Changing negative beliefs about sleep to alleviate bedtime anxiety.
  • Implementing Relaxation Strategies: Techniques like progressive muscle relaxation to calm both mind and body before sleep and in the middle of the night.
  • Making Lifestyle Adjustments: Addressing diet, exercise, and other lifestyle factors to support better sleep.

Incorporating ACT-I: A Mindfulness Approach

ACT-I adds a unique dimension to sleep therapy, emphasizing mindfulness and acceptance. It’s about altering the relationship with one’s thoughts and feelings about sleep, easing the struggle with insomnia, and reducing its impact on daily life. This approach is particularly effective in managing the stress associated with urban living.

The Benefits of Virtual Therapy

Our virtual therapy sessions offer the flexibility and accessibility needed in today’s busy world. Accessible from anywhere in Ontario, these sessions provide support and strategies to overcome insomnia, enhancing sleep quality and reducing stress.

Your Journey to Better Sleep

Join me in this journey towards improved sleep. Together, we will explore strategies and skills to regain control over your sleep and anxiety, leading to a more restful and less stressful life.

Take the First Step Towards Transformation

If you’re in Ontario and seeking relief from sleep disturbances, I invite you to explore this path toward restful nights with our virtual therapy sessions. Designed to provide practical, compassionate and evidence-backed support for overcoming insomnia, these sessions are a gateway to improved sleep and overall well-being.

Contact me today to schedule your virtual consultation and begin your journey to more good nights and better days.

  1. Many adults report sleep problems: ↩︎
  2. Cognitive behavioral therapy for insomnia: A meta-analysis of long-term effects in controlled studies: This meta-analysis examined the long-term effects in 30 randomized controlled trials (RCTs) comparing CBT-I to non-active control groups. The primary analyses (n = 29 after excluding one study, which was an outlier) showed that CBT-I is effective at 3-, 6- and 12-mo compared to non-active controls ↩︎