CBT-I - Cognitive Behaviour Therapy for Insomnia and Better Sleep Clinic

Experiencing Insomnia*?

The STAR Family Health Team offers various supports to improve sleep by using Cognitive Behaviour Therapy for Insomnia or CBT-I.

Better Sleep Clinic Dates:

Mondays 1:30 – 3:00 pm Tavistock Clinic (in-person)

December 16, 2024

January 20, February 24, March 17, April 28, May 26, June 16, July 21, August 18, September 15, October 20, November 17, December 15, 2025.

To get support right away:

Sign up for a Dream On-CBT-I for Insomnia education session offered by the Thames Valley Family Health Team https://thamesvalleyfht.ca/programregistration/dream-on-cbt-for-insomnia/

Can’t attend the education session above?

Read the book: Goodnight Mind (Dr. C. Carney and Dr. R. Manber).

(We have a few copies of this book, available for loan, contact reception at your clinic)

Having issues reading the book or accessing a computer to attend the education session?

Individual support is available for those where barriers exist to accessing the first steps.

Still struggling after attending the education session, or reading the book and trialling the strategies for a month?

Come to our Better Sleep Clinic!

What is Insomnia?
Description:	A common sleep problem is insomnia. It occurs when a person has trouble falling asleep or staying asleep during a regular night. The causes, symptoms and severity of insomnia vary from person to person. Insomnia may include: Difficulty falling asleep Difficulty staying asleep throughout the night Waking up too early in the morning
Types of Insomnia:	There are two types of insomnia: Short-term insomnia: This type of insomnia lasts for up to three months. Chronic insomnia: This type of insomnia occurs at least three times per week and lasts for at least three months.
What causes Insomnia?	Insomnia is often caused by other factors such as stress, sleep disorders which impair normal sleep patterns, medical conditions, medications or substance use, and mental health issues. Also, factors such as noise, light and environmental temperature can affect sleep as well as the individual’s lifestyle and work habits.

What can I do to help improve my sleep?
A few Strategies (recommended to try for at least 2-weeks)	Wake up and get out of bed at ______ every day, regardless of how you slept the night before. Go to bed when you are sleepy, but not before ______. Get up (and out of bed) when you can’t sleep. Use the bed only for sleeping. Do not read, eat, watch TV, etc., in bed. Sexual activity is the only exception. Avoid daytime napping.
Try these Programs:	Thames Valley Family Health Team – Dream on – CBT for Insomnia Maitland Valley Family Health Team – Sleep Sound, Sleep Smart, Feel Better
Resource Links:	Click here for a list of Myths and Facts about sleep Click here for resources for a better sleep Click here for Suggestions for a better sleep Resourcesfor past/present participants. Password provided.
Recommended Websites:	Sleep Education Sleep Foundation Behavioral Sleep My Sleep Well Anxiety Canada

Registration is not required. Drop-in only!

CBT-I – Cognitive Behaviour Therapy for Insomnia and Better Sleep Clinic