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Cognitive Behavioural Therapy for Insomnia (CBT-I)

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Cognitive Behavioural Therapy for Insomnia (CBT-I)2020-05-27T12:42:59-07:00

Cognitive Behavioural Therapy for Insomnia

We all know how it feels to experience a poor nights sleep. Restlessness and busyness in our minds are common reactions to any stressor, transition or loss. Some people struggle to fall asleep (sleep onset insomnia), others wake throughout the night (sleep maintenance insomnia) and remain awake for 30 minutes or more. Still others wake much earlier than required for a good nights sleep. When any of these disruptions to sleep occur for several nights in a row, it can become problematic for our functioning, health and our moods. If the insomnia persists once the precipitating issue has resolved and lasts for a month or longer, it is considered chronic.

Insomnia is the most frequent health complaint following pain and headaches (Jacobs, 2000) and it is established that about half of adults experience insomnia, half of these chronically. Insomnia may or may not be associated with other physical (i.e. angina, asthma, indigestion, hyperthyroidism, diabetes, PMS, menopause, etc.) and/or psychological problems (i.e. depression, anxiety, PTSD, bipolar disorder, etc.).

Most forms of insomnia are not caused by a sleep disorder and are very treatable using Cognitive Behavioural Therapy for Insomnia (CBT-I). Synergy Counselling is offering CBT-I which has been developed and well researched by Dr. Gregg Jacobs, professor of Psychiatry at University of Massachusetts Medical School. It is a 5-session intervention that can be offered in both group and individual formats. CBT-I has been recommended as the preferred treatment for chronic insomnia by the New England Journal of Medicine and the Lancet and by the National Institutes of Health, Consumer Reports and the American Psychological Association (Jacobs, 2000).

Jacobs, G. 2000. Clinician Training Manual for CBT-I Program. University of Massachusetts.


Techniques taught in CBT include:

  • Changing sleep thoughts and behaviours
  • Lifestyle habits that improve sleep
  • Relaxation techniques


  • Individuals with problems falling asleep or waking during the night
  • Individuals who wish to reduce or eliminate sleep medications


CBT for insomnia includes:

  • An initial individual assessment
  • Five group-based OR individual sessions (one hour each session)

Over 50% of adults now complain of difficulty sleeping. It is possible to successfully treat insomnia using Cognitive-Behavioural Therapy (CBT), a technique endorsed by the National Institutes of Health, as an effective and preferred method for treating insomnia. Research on CBT shows the following:

  • 75% of insomnia patients experience significantly improved sleep

  • The majority become “normal” sleepers

  • 85-90% reduce or eliminate sleeping pills

  • CBT is more effective than sleeping pills

Helpful links:

CBT-I Treatment Sessions

Upcoming Dates – Open for Registration

  • WINTER 2020

    Mondays (noon to 1:30pm):

    • January 13th
    • January 20th
    • January 27th
    • February 10th
    • February 24th


  • $145.00 – Initial Intake Suitability Session

  • $400 for 5 group sessions

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Cognitive Behavioural Therapy for Insomnia

Synergy has counsellors trained in the use of Cognitive Behavioural Therapy for Insomnia. Contact us or book an appointment to find out more.
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