CBT-I is the gold-standard, first-line treatment for chronic insomnia and is strongly supported by research. CBT-I works with the body’s natural sleep systems to restore more consistent and restorative sleep. It helps people understand how sleep drive and circadian rhythms work, and how certain habits and thought patterns, often developed in response to poor sleep, can unintentionally keep insomnia going.
In the CBT-I group program at SJOG, we explore the behavioural, cognitive, and emotional factors that contribute to ongoing sleep difficulties. This includes patterns such as spending long periods awake in bed, irregular sleep schedules, and heightened mental or physical arousal at night. Participants learn practical strategies such as stimulus control, sleep scheduling, and ways to respond differently to racing thoughts, frustration, and worry at bedtime.
Importantly, CBT-I is not about “trying harder” to sleep. In fact, effort and pressure often increase wakefulness. Instead, the program focuses on creating conditions that allow sleep to return naturally. This approach can feel counterintuitive at first, but many people quickly notice improvements in sleep confidence, predictability, and overall quality.
CBT-I is collaborative and tailored to the individual. While the program follows a clear structure, strategies are adapted to suit each person’s lifestyle and mental health needs. Research shows that CBT-I leads to long-lasting improvements in sleep, even for people who have struggled for many years. Participants often leave feeling calmer, more empowered, and less fearful of sleep itself.
This treatment is offered through a day program, one day per week for eight weeks.
