Effective Online Sleep Therapy in Ontario | CBT and ACT for Insomnia

Sleep shouldn’t be stressful! See how therapy can help you get untangled from chronic insomnia.

Promoting Restful Sleep Across Ontario

Struggling with insomnia in Ontario? Our online sleep therapy offers effective Cognitive Behavioral Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy for Insomnia (ACT-I) to help you reduce anxiety and promote healthier sleep. 

Whether you’re in Toronto, Ottawa, or Hamilton, our expert sleep therapists are here to support you. Begin your journey to more restful nights with our convenient and accessible online therapy sessions.

What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?

CBT-I is a structured, evidence-based therapy designed to help you identify and change the thoughts and behaviours that disrupt your sleep. This approach is recognized as the most effective treatment for insomnia, providing lasting relief without the need for medication.

In Ontario, many people face the challenge of insomnia, which can significantly impact their daily lives. CBT-I addresses the underlying causes of insomnia by teaching you how to create a sleep-friendly environment, establish healthy sleep habits, and transform negative thought patterns related to sleep.

What is Acceptance and Commitment Therapy for Insomnia (ACT-I)?

ACT-I is another proven therapy for insomnia that focuses on accepting unwanted thoughts and feelings rather than fighting them. It promotes mindfulness and behavioral changes aligned with your personal values and goals, helping to alleviate the anxiety and stress often associated with sleep issues.

Personalized Approach: Blending CBT-I and ACT-I

Woman waking up and feeling good in the morning

Better sleep and less stressful nights are absolutely possible.

Understanding that each individual is unique, we offer a tailored approach that blends CBT-I and ACT-I based on your specific needs and preferences. Whether you lean towards cognitive strategies or mindfulness practices, our sessions are customized to ensure the most effective treatment.

Benefits of Online Sleep Therapy

Convenient: Receive therapy from the comfort of your home, eliminating the need to travel. This is particularly beneficial for those with busy schedules, limited mobility, or living in remote areas of Ontario.

Effective: Proven to promote healthier sleep and reduce insomnia symptoms. Studies have shown that both CBT-I and ACT-I can significantly decrease the time it takes to fall asleep and improve overall sleep quality.

Accessible: Our services are available to residents throughout Ontario, from Toronto to Ottawa and beyond. Our online platform ensures that you can access therapy no matter where you live, making it easier for you to get the help you need.

Personalized: Tailored to your unique sleep challenges and lifestyle. Each session is customized to address your specific needs, ensuring the most effective treatment possible.

How Our Online Sleep Therapy Program Works

flow chart showing how the cycle of insomnia works and makes us more alert and awake

Sleep therapy targets what’s sustaining your sleep problems, rather than masking it.

Our sleep therapy programs are delivered over 5-6 weekly sessions, each designed to address different aspects of your sleep habits and any underlying issues contributing to your insomnia. Here’s what you can expect:

Initial Assessment: We begin with a comprehensive assessment to understand your sleep patterns and challenges. This may include completing a sleep diary, questionnaires, and a detailed discussion about your sleep history.

Sleep Education: Learn about sleep hygiene and the factors that impact your sleep. We provide information on how to create a sleep-friendly environment, the importance of a consistent sleep schedule, and lifestyle changes that can promote better sleep.

Sleep Restriction: We help you optimize your sleep schedule to improve sleep efficiency. This involves reducing the time spent in bed to the actual amount of sleep you are getting, gradually increasing it as your sleep improves.

Cognitive Restructuring (CBT-I): Identify and change negative thoughts and beliefs about sleep. This step helps you address any anxiety or misconceptions about sleep that may be contributing to your insomnia.

Acceptance Techniques (ACT-I): Learn to accept unwanted thoughts and feelings without letting them impact your sleep. Develop mindfulness practices to stay present and focused on your values.

Relaxation Techniques: Develop a practical toolbox of strategies to help you unwind before bed. This can include mindfulness meditation, progressive muscle relaxation, and other techniques to reduce stress and promote relaxation.

Serving All of Ontario

We’re here to help you, no matter where you are in Ontario. Our online sleep therapy is designed to be accessible from any location, whether you’re in Toronto, Ottawa, or anywhere in between. Some of the areas we serve include:

• Toronto

• Ottawa

• Hamilton

• Mississauga

• Brampton

• Everywhere else in Ontario

Meet Tony, Your Sleep Therapist

Profile picture of tony ho sleep therapist and founder of quadra wellness

I’m Tony, a Registered Social Worker in BC and Ontario with a Master’s in Social Work who specializes in sleep therapy. 

With years of experience in cognitive behavioural strategies (CBT-I) and Acceptance and Commitment Therapy (ACT-I), I am dedicated to helping individuals reduce anxiety, promote rest, and improve their overall sleep quality. My approach is compassionate, evidence-based, and tailored to meet your unique needs.


Why Choose Us?

Expertise: Our therapists are highly trained in CBT-I and ACT-I and have extensive experience helping clients improve their sleep. They stay updated with the latest research and best practices in sleep therapy to provide the best care possible.

Research-Backed: Our approach is based on the latest research and best practices in sleep therapy. We use evidence-based methods to ensure you receive the most effective treatment, tailored to your specific needs and circumstances.

Supportive: We provide compassionate support and guidance throughout your therapy journey. Our therapists are dedicated to helping you reduce sleep-related anxiety and stress and promote healthier and more restful sleep.

Evidence-Based Effectiveness of CBT-I and ACT-I

Cognitive Behavioral Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy for Insomnia (ACT-I) are highly effective treatments for chronic insomnia. The American Academy of Sleep Medicine (AASM) and the European Sleep Research Society recommend CBT-I as the first-line treatment, with studies showing 70-80% of patients experiencing significant improvements in sleep quality and duration.

Similarly, research published in the Journal of Contextual Behavioral Science indicates that ACT-I significantly improves sleep quality and reduces insomnia severity by 50%. Both therapies provide long-term benefits, often reducing or eliminating the need for sleep medications.

Get Started with a Free Consultation

Ready to take the first step towards better sleep? Book your free initial consultation today and discover how our online sleep therapy, incorporating CBT-I and ACT-I, can help you reduce anxiety and promote healthier sleep. Fill out our online form to contact us if you have any questions at all.


1. American Academy of Sleep Medicine – Clinical Guidelines

2. European Sleep Research Society

3. Journal of Contextual Behavioral Science – ACT-I Study