Online CBT-I for insomnia, across Canada
Sleep stopped being simple. We can help with that.
Registered therapists. Insurance accepted. Canadian-owned.
This is what chronic insomnia feels like
You're tired in a way sleep doesn't seem to fix anymore. You've been like this long enough that you've half forgotten what rested felt like.
Some nights it's hours of lying there, mind going. Some nights you drop off fine, then you're wide awake at 3am, staring at the ceiling, doing the math on how little sleep is left.
You've tried the list. Melatonin, the apps, the sleep hygiene articles, cutting caffeine, white noise. Nothing holds. And every night it doesn't work, the dread of another bad one builds.
Foggy days. Short fuse. Running on fumes. You're done just getting through.
This is exactly what CBT for insomnia is built for.
The right CBT-I therapist makes the difference
Sleep is personal, and so is the work of getting it back. The therapists here are trained in CBT for insomnia, the approach with the most evidence behind it for insomnia. Finding the right sleep therapist matters, someone who gets you and knows the method. Your part is the first; our part is making it easy.
These are a few of them.
CBT-I: a first-line approach for chronic insomnia
If you've been struggling with sleep, you've probably tried the quick fixes. Here's what the research points to: CBT for Insomnia (Cognitive Behavioural Therapy) is widely recommended as a first-line treatment for chronic insomnia, ahead of relying on medication long-term. The benefits also tend to hold up over time.
CBT for Insomnia goes further than relaxation techniques or sleep tips. It's about understanding what's actually keeping you awake, the thoughts, the behaviors, the patterns that have quietly turned your bed into a battleground. Then changing them, step by step.
Your therapist works with you to:
- Ease the cycle of sleep anxiety and the racing mind at night
- Rebuild your relationship with sleep through specific behavioral changes
- Understand why your sleep stopped working, and how to reset it
- Build patterns that actually fit your life CBT for Insomnia is structured, evidence-based work. Some of it feels counterintuitive at first, like spending less time in bed, but your therapist walks you through why each piece works and adjusts it with you.
Not sure CBT-I is the right fit? That's what the free consultation is for. We'll talk through what's going on and whether this approach makes sense for you.
What to expect
You don't need to prepare
No sleep logs, no data, nothing to bring to the first session. You show up and talk about what's been happening. That's enough to start.
We figure out what's keeping you awake
Not just what started the insomnia, but what's keeping it going now, the habits and patterns that quietly hold it in place. From there, you and your therapist work on specific behavioral changes and track what's actually shifting.
It's structured, and it's time-limited
CBT-I usually runs 6 to 8 sessions, not open-ended. It's designed to be a focused course of work, not therapy without end. Some of it feels counterintuitive, like spending less time in bed, but your therapist walks you through why each piece works and helps you stick with it.
Online CBT-I works, and it has real advantages
Done well, online CBT for Insomnia holds up just as you'd hope, the connection is real, even through a screen. And for sleep work specifically, being online actually helps.
- You're already home. No commute when you're exhausted. Sessions happen in your own space, and you can go straight to bed afterward if you need to.
- Access to a trained CBT-I therapist. CBT for Insomnia training isn't common. Online means you're not limited to whoever happens to practise nearby.
- Easier to track your sleep. Digital tools make it simple to share sleep logs and see what's shifting between sessions.
- Your privacy is protected. Sessions happen over secure, encrypted video. Your data stays in Canada, under Canadian privacy law.
Fill out the therapist match form
It takes about five minutes. Based on your answers, we'll suggest one or two registered therapists. You can have a free consultation with one or both. If neither feels right, we can suggest someone else on our team.
CBT-I Therapy: Frequently Asked Questions
How is CBT-I different from regular talk therapy?
Regular therapy explores how you feel and why. CBT for Insomnia focuses on what is keeping you awake right now and works to change it. You and your therapist look at your sleep patterns, the thoughts that fire up at bedtime, and the habits that built up while you were trying to cope. Then you make specific changes and track what shifts. It is structured and active, not open-ended.
I've already tried melatonin, apps, and every sleep tip out there. Why would this be different?
Most of those target the symptom, not the cause. CBT for Insomnia works on the patterns underneath the problem, the ones that keep your sleep system stuck. Research consistently finds it more effective over the long term than sleep hygiene tips or medication. If you are not sure it fits your situation, the free consultation is a low-pressure place to ask.
Do I have to stop taking my sleep medication?
No. Your therapist will not ask you to change your medication on your own. Any decision about prescriptions stays between you and the doctor who prescribed them. Many people begin CBT for Insomnia while still using a sleep aid and adjust over time with their prescriber.
How many sessions will I need?
CBT for Insomnia usually takes 6 to 8 sessions. It is designed to be time-limited, so you are not signing up for open-ended therapy. Many people notice changes within the first few weeks.
Will I really have to spend less time in bed?
Sometimes, yes. It sounds backwards when you are already exhausted, but spending less time in bed is one of the most effective parts of CBT for Insomnia. Your therapist will explain why it works, start where you are comfortable, and adjust as your sleep improves. You set the pace.
What if I don't click with my therapist?
We match you based on what you're dealing with and what you're looking for, not just who has an opening, because the relationship is a big part of what makes therapy work. The consultation lets you get a sense of your therapist before you commit. If the fit isn't right once you start, tell us. We would rather help you find someone who suits you than have you stay somewhere that doesn't feel comfortable.
Is CBT-I covered by insurance?
Our therapists are Registered Psychotherapists or Registered Social Workers, and many extended health plans cover psychotherapy. Coverage depends on your specific plan, so it is worth checking your benefits. You can find current rates on the fees page.
Reviewed by Rory Nicol, RP on Jan 30, 2026