What is MyTempo CBT for Insomnia (CBT-I)
Cognitive Behavioral Therapy for Insomnia (CBT-I) is widely recognized as one of the most effective treatments for chronic insomnia. It targets the thoughts and behaviors that disrupt sleep, helping individuals develop healthier sleep habits. Research shows that CBT-I not only improves sleep quality and duration but also reduces the time it takes to fall asleep and the number of night-time awakenings. Unlike sleep medications, CBT-I provides long-term benefits without side effects, making it a highly recommended first-line treatment for insomnia.
This pilot incorporates the core elements of the CBT-I protocol and the recommended number of sessions (4). However, the delivery method is different: sessions are shorter (30 minutes), conducted over the phone for convenience, and include assigned readings and activities to be completed between sessions.
FAQs
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Do I need a diagnosis? NO – You do not need a diagnosis of insomnia to get help, although it is advised that you speak to your doctor to rule out other sleep disorders.
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Can I take medication? YES – You can be on sleep medication and still do this program. We do not recommend stopping sleep medication when starting this program. If reducing sleep medication is a goal for you, speak with your doctor about how to do this in a safe manner. If you have made a plan with your physician, it is advised that this is done near the end of treatment so that you have some newly acquired skills in place.
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Do I need to read or do homework? YES – This is a program that involves some light reading and exercises including logging your sleep patterns for several weeks. If this is not something you can commit a few minutes a day to doing, this may not be a good time to do CBT-I.
NOTE: Sometimes people with sleeping difficulties are also feeling sad, down, or depressed, with thoughts and/or plans of hurting themselves. If this is you, help is available. If you are experiencing a crisis, please contact Canada Suicide Prevention Service: 988, available 24/7. If this is an emergency, please call 911 or visit your nearest hospital.