Most frequently asked questions and answers

CBT-I is a structured, evidence-based program that can help you shift your thoughts and behaviors around sleep. It’s designed to improve sleep quality by addressing the underlying causes of insomnia, rather than just the symptoms. This approach combines cognitive therapy with practical techniques to improve sleep habits and environment. Click here for more information about CBT-I.

ACT-I incorporates mindfulness and acceptance strategies to help you manage the thoughts and feelings that interfere with sleep. While CBT-I focuses on changing negative thoughts and behaviors, ACT-I emphasizes accepting these experiences and committing to actions that promote sleep. This approach can be particularly helpful for individuals who struggle with anxiety or have a hard time letting go of sleep-related worries. At Quadra Wellness, we use a blend of strategies from both based on what’s going on for you.

During a session, we’ll work together to identify and address the factors contributing to your sleep difficulties. This might include discussing your sleep habits, exploring your thoughts and feelings about sleep, and developing a personalized plan to improve your sleep. Sessions are collaborative and tailored to your unique needs, with a focus on practical strategies and emotional support.

You will be working directly with Tony Ho, a Registered Social Worker and therapist specializing in sleep therapy and coaching using evidence-based strategies. For more about my background and approach, click here.

The duration varies depending on individual needs and circumstances. Many people start to see improvements within a few weeks of consistent practice, but a typical course of CBT-I or ACT-I might last between 4 to 8 sessions. Long-term benefits are best achieved with ongoing commitment to practicing the techniques learned during therapy.

Yes, sleep therapy, particularly CBT-I, is considered the gold standard treatment for chronic insomnia. It has been extensively researched and shown to be highly effective in improving sleep quality and duration, and its benefits often extend beyond the treatment period.

Not necessarily. While the goal of sleep therapy is to improve sleep naturally, it’s important to work with your healthcare provider to determine the best approach for you. Some clients gradually reduce their reliance on sleep medications as their sleep improves, but this should always be done under medical supervision.

Sleep therapy, particularly CBT-I and ACT-I, addresses the thoughts and behaviors that contribute to sleep problems, including those related to stress and anxiety. Techniques like relaxation training and mindfulness can be especially helpful.

Mindfulness techniques help you become more aware of your thoughts and feelings without getting caught up in them. By practicing mindfulness, you can reduce the stress and anxiety that often contribute to sleep problems. This can make it easier to relax and fall asleep.

Online sleep therapy sessions are conducted through secure video conferencing platforms. You’ll receive the same personalized care and support as in-person sessions, but from the comfort of your own home. We’ll discuss your sleep habits, explore any underlying issues, and develop strategies to improve your sleep, all via a virtual format.

Online sleep therapy is available in BC and Ontario. However, if your sleep problems are mild or you are looking to improve your sleep habits and overall sleep quality, sleep coaching is available globally. We can provide valuable support and practical strategies, as long as you have access to the necessary technology and a private space, we can work together regardless of your location.

Yes, research has shown that online therapy can be just as effective as in-person therapy for many issues, including sleep disorders. The key is consistency and engagement with the therapeutic process. Online therapy provides flexibility and convenience, which can help you stay committed to your treatment plan.

Sleep therapy and sleep coaching both aim to improve sleep quality, but they differ in their approaches and depth of intervention.

Sleep Therapy:

Scope: Sleep therapy, particularly Cognitive Behavioral Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy for Insomnia (ACT-I), is a clinical treatment designed to address the underlying causes of sleep disorders. It’s evidence-based and focuses on changing negative thoughts and behaviors related to sleep.

Therapists: Conducted by licensed professionals such as psychologists, social workers, or counselors with specialized training in sleep disorders.

Approach: Involves a structured, therapeutic approach that may include cognitive restructuring, behavioral interventions, and mindfulness techniques.

Duration: Often a short-term treatment, typically lasting 6-8 sessions, with a focus on long-term improvement.

Target: Ideal for individuals with chronic insomnia or other sleep disorders that significantly impact their daily functioning.

Sleep Coaching:

Scope: Sleep coaching tends to be more practical and goal-oriented, focusing on developing healthy sleep habits and routines. It often addresses lifestyle factors that influence sleep, such as diet, exercise, and stress management.

Coaches: Conducted by certified sleep coaches who may not have clinical training but possess knowledge and expertise in sleep health and wellness.

Approach: Emphasizes education, motivation, and support to help clients implement positive sleep practices. Coaches provide personalized guidance and accountability.

Duration: Can vary widely, from a few sessions to ongoing support, depending on the client’s needs and goals.

Target: Suitable for individuals seeking to improve their sleep hygiene, manage mild sleep disturbances, or optimize their overall sleep quality without addressing clinical sleep disorders.

Choosing Between Sleep Therapy and Coaching:

•If you’re experiencing significant sleep issues, such as chronic insomnia or a diagnosed sleep disorder, sleep therapy with a licensed professional may be the best option.

•If your sleep problems are mild or you’re looking to improve your sleep habits and overall sleep quality, sleep coaching can provide valuable support and practical strategies.

To prepare for your first online session, find a quiet, private space where you won’t be disturbed. Ensure your device is charged and that you have a stable internet connection. It can also be helpful to have a notebook and pen handy to jot down any insights or questions during the session.

Your privacy is our top priority. We use secure, PIPEDA and HIPAA-compliant video conferencing platforms to ensure that your sessions are confidential. All information shared during sessions is protected and handled with the highest level of care. We also recommend that you choose a private, quiet space for your sessions to further ensure confidentiality.

You’ll need a device with a camera and microphone, such as a computer, tablet, or smartphone, and a stable internet connection. We recommend using headphones for better audio quality and privacy. Before your first session, we’ll provide instructions to help you set up and test your equipment.

Technical issues can happen, but we’re here to help. If you experience any problems during a session, we can troubleshoot together. If the issue can’t be resolved quickly, we’ll reschedule the session or find an alternative way to continue our work, such as a phone call.

Many insurance plans cover sleep therapy, especially if provided by a licensed professional. It’s best to check with your insurance provider to understand your coverage. We can provide the necessary documentation for reimbursement.

Click here to book your free consultation. We look forward to meeting you!

Yes, we offer tailored consultations and workshops designed to help employees improve their sleep health. These sessions provide practical strategies to enhance sleep quality, boost productivity, and promote overall well-being.

Research proves that better sleep leads to increased productivity, enhanced cognitive function, reduced absenteeism, and improved overall employee health and well-being. Investing in sleep education can lead to a happier, more engaged and effective workforce.

Our engaging workshops over a range of topics, including:

•Understanding the importance of sleep and the science behind good nights

•Identifying and managing common sleep issues

•Practical tips for improving sleep health

•Stress management and relaxation techniques

•Creating a sleep-friendly work environment

Absolutely. We tailor each workshop to address the specific needs and challenges of your organization. We’ll work with you to identify key topics and goals to ensure the workshop is relevant and impactful.

Yes, we offer follow-up support to help employees implement the strategies discussed during the workshop. This can include additional resources, periodic check-ins, and one-on-one consultations if needed.