Are you struggling to fall asleep, stay asleep, or waking up too early every morning? You’re not alone! In Canada, approximately 16.3% of adults report experiencing insomnia symptoms, with higher rates among women and individuals in poorer physical or mental health. Insomnia can significantly impact daily functioning, mood, and overall well-being.
If sleepless nights are affecting your energy and quality of life, CMHA has launched a free pilot program: MyTempo Cognitive Behavioural Therapy for Insomnia (CBT-I). This program offers a structured, evidence-based approach to help individuals develop healthier sleep habits and improve their sleep quality. The pilot program is funded by a Bell Let’s Talk grant.
What Is Cognitive Behavioural Therapy for Insomnia (CBT-I)?
Cognitive Behavioural Therapy for Insomnia is a structured, short-term treatment that targets the thoughts and behaviours that disrupt your sleep. Including developing your very own “sleep prescription” using the science of sleep and some fancy math, CBT-I combines cognitive and behavioural strategies to help you improve your sleep. Research indicates that CBT-I is effective in treating chronic insomnia, with benefits extending beyond sleep improvement to include reductions in depression and anxiety symptoms.
Dr. Schumann, Clinical Director of Strategy and Innovation in the OSP program at the Canadian Mental Health Association York and South Simcoe explains: “Untreated insomnia can lead to significant health issues, including depression, anxiety, and decreased quality of life. Early intervention with evidence-based treatments like CBT-I can make a substantial difference.”
You may also explore government-funded CBT therapy programs in Ontario for broader mental health support.
About the Free MyTempo Pilot Program
The program includes:
- Four 30-minute phone sessions with a registered therapist.
- A CBT-I guidebook mailed to you for free or emailed to you as a PDF.
- Readings and activities for you to complete between sessions.
This virtual CBT-I program is designed to be flexible, accessible, and effective — perfect for anyone looking for virtual insomnia treatment or a natural way to sleep better.
You may be eligible for the MyTempo CBT-I pilot program if:
- You have trouble falling asleep, staying asleep, or waking up too early
- You’re open to reading and practicing CBT-I exercises between sessions
Yes, you CAN be using sleep medication (especially if you have a goal of reducing it gradually, with doctor approval). However, CBT-I might not be suitable if you are a shift worker with unpredictable sleep schedule, have an untreated sleep disorder like sleep apnea, or are experiencing grief or medical conditions that directly affect your sleep.
Why Try CBT-I for Insomnia?
Participating in the MyTempo CBT-I pilot program offers several benefits:
- Proven Results: CBT-I has demonstrated success in treating chronic insomnia, with about 70-80% of individuals experiencing improvements.
- Completely Free: The program is entirely free, providing access to valuable resources without financial barriers.
- Do It from Home: With virtual sessions and self-paced materials, you can engage with the program from the comfort of your home.
Enrollment in the MyTempo CBT-I pilot program is open now. To sign up:
- Visit our website https://tinyurl.com/2t2fk8jr.
- Complete the intake package.
If you’re tired of being tired, you’re not alone, and you’re not without options. With MyTempo’s free CBT-I program, you can take back your nights and feel better during the day.
