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What Is CBT-I? (And Why It Might Be the Sleep Solution You've Been Googling at 3a.m.)
- Alexia Tedesco
- 2 days ago
- 6 min read
The Struggle: "Why Can't I Sleep?"
If you’re reading this at 3 a.m., eyes burning, phone dimmed, typing “why can’t I sleep” into your search bar… hi. You’re not alone.
Insomnia is one of the most common (and most frustrating) health challenges in the world. Millions of people experience sleeplessness, trouble sleeping, sleep deprivation, and that familiar feeling of “I’m exhausted, but my brain won’t shut up.”
Whether you can’t fall asleep, wake up constantly, or lie there until sunrise wondering how bad tomorrow’s going to be, you’re probably asking: how do I fix this?
Maybe you’ve already tried:
Caffeine limits ☕
Sleep hygiene rules 🛏
Weighted blankets 🧸
Getting off your phone 📵
Melatonin, magnesium, Benadryl, CBD, NyQuil… 😬
Still not sleeping?
Let us introduce a solution that’s science-backed, drug-free, and actually works:
👉 Cognitive Behavioural Therapy for Insomnia (CBT‑I)
What Is CBT‑I?
CBT‑I (Cognitive Behavioural Therapy for Insomnia) is a structured, short-term, evidence-based treatment designed specifically for chronic insomnia.
It’s not about “sleep hygiene” or surface-level tips. It’s a complete system that helps you:
Fall asleep faster
Stay asleep longer
Wake feeling rested — naturally
CBT‑I targets the thoughts, behaviours, and habits that fuel insomnia. It’s the first-line treatment recommended by sleep experts, and it works even better than sleeping pills in the long run.
What’s Included in CBT‑I?
At Sleep Works, every CBT‑I program includes these key components:
🧠 Sleep Education
Learn how sleep works (and how insomnia hijacks it). When you understand your sleep cycles and circadian rhythm, you can stop the guessing game.
🛏 Stimulus Control
We retrain your brain to associate bed with sleep; not stress, scrolling, or overthinking. If you’re awake in bed for more than 20 minutes, you get up and do something relaxing until sleepiness returns. Bed = sleep, not worry central.
⏰ Sleep Restriction (Time‑in‑Bed Compression)
You temporarily limit the time you spend in bed to rebuild your sleep drive and improve sleep efficiency. This one sounds scary, but it works beautifully.
💭 Cognitive Restructuring
We replace thoughts like “I’ll never sleep again” or “I’m broken” with realistic, calming ones. You’ll start thinking about sleep in a healthier way. That alone can quiet the nighttime anxiety loop.
🧘 Relaxation Training
Progressive muscle relaxation, breathing exercises, mindfulness… everything your nervous system needs to calm down and prepare for sleep.
🌿 Lifestyle & Sleep Hygiene
Yes, we’ll look at your light exposure, caffeine, exercise, diet, and bedtime environment; but those are supporting actors. CBT‑I is the main star.
Getting Off Sleep Aids (Yes, Even Benadryl and Melatonin)
Let’s talk about sleep aids. No shame, just honesty.
Whether you’re taking:
Prescription medications (zopiclone, trazodone, lorazepam…)
Over‑the‑counter options like Benadryl
“Natural” supports like melatonin, CBD, or Valerian
…chances are, you didn’t plan for it to become a long‑term habit.
Here’s a big truth we need to talk about:
👉 Sedation isn’t the same as sleep.
Sleep meds can knock you out, but that’s sedation; not the deep, restorative sleep your brain and body crave. Many medications interfere with healthy sleep architecture, which is why you can log eight hours and still feel exhausted.
At Sleep Works, part of our CBT‑I process involves helping you gently step away from sleep aids, with the support of your prescribing provider.
We’ll help you:
Understand how sleep meds and supplements affect your sleep cycles
Create a safe, doctor‑supported tapering plan
Rebuild your natural sleep drive
Restore confidence that you can sleep — no pills required
Whether you’re a “just one melatonin gummy” person or relying on prescription pills nightly, CBT‑I helps you reclaim the kind of sleep that comes naturally.
💬 Want to explore this? Book a free 15‑minute consultation and we’ll talk through how CBT‑I can support your medication transition.
“Okay, But What About Right Now?!”
Maybe you’re reading this and thinking:
“Ugh. Great. Maybe in six weeks I can sleep. But what about right nowwwwww?!”
We hear you. Loud and sleepy.
You don’t have to wait six weeks to take action. In fact, here’s what you can do tonight:
🛑 Step 1: Get out of bed
If you’ve been awake in bed for more than 20 minutes, get up. Staying there, frustrated and tossing, only teaches your brain that bed = stress.
Instead:
Go to another room
Do something calming and low-stimulation for 20–30 minutes
Fold laundry, listen to a mellow audiobook, stretch, knit, journal
Avoid screens (e-readers on low light are okay) and anything strenuous
Wait until you feel truly sleepy, then return to bed. You’ll fall asleep much faster; and if not, just repeat the process.
Do this consistently and your brain will re-learn: bed = sleep, not “that place where I spiral and panic.”
💛 Step 2: Be gentle with yourself
Insomnia is frustrating. But you are not broken. We promise.
Almost all of our clients come to us feeling like they’re failing; but what they’re really doing is trying to solve a complex problem without the right tools.
One of the biggest blocks to sleep is negative self-talk.
Thoughts like:
“This is going to ruin my whole week.”
“I’ll never sleep without meds.”
“Everyone else sleeps fine — what’s wrong with me?”
These are called negative sleep thoughts, and CBT‑I teaches you how to restructure them into realistic sleep thoughts. Not toxic positivity. Just grounded, gentle truth.
Negative Sleep Thought | → | Realistic Sleep Thought |
“If I don’t get 8 hours, I’ll be useless tomorrow.” | → | “I might be tired, but I’ve handled that before — I’ll get through the day.” |
“I’ll never be able to sleep normally again.” | → | “My sleep system can recover. It just needs retraining.” |
“If I wake up, the night is ruined.” | → | “Waking up is normal — if I stay calm, I can fall back asleep.” |
This shift takes time, which is exactly why our CBT‑I programs are six weeks long. Most clients start to see real breakthroughs in weeks 4–6, and many report their first full week of consistent sleep around week 8 — two weeks after the program ends.
That’s why we give you access to continued support for six months after our group CBT‑I program ends. Because sustainable sleep is a journey, not an overnight fix.
💬 Ready to start now? Book your free 15-minute consult and we’ll help you find the right path, whether that’s our online course, group program, or 1:1 support.
The Sleep Works 6‑Week Framework
All of our virtual CBT-I programs (group, 1:1, and self‑guided) follow this structured six‑week path to better sleep:
Week 1: Sleep Education & Baseline Tracking
Learn how insomnia becomes chronic and start your personalized sleep diary.
Week 2: Stimulus Control + Consistent Wake Time
Rebuild the link between your bed and sleep. (Bed = Zzzs only!)
Week 3: Sleep Restriction Begins
We reduce time in bed to strengthen sleep drive and boost efficiency.
Week 4: Cognitive Restructuring + Relaxation Skills
Tackle unhelpful thoughts and introduce soothing bedtime wind‑down routines.
Week 5: Lifestyle & Tailored Adjustments
We tweak your environment, caffeine use, naps, and light exposure — with modifications for shift work, perimenopause, ADHD & neurodivergence, oncology treatment, and chronic pain.
Week 6: Expansion & Maintenance
Gradually increase time in bed and build your long‑term relapse‑prevention plan.
Your Options at Sleep Works
We are based in Halifax, Nova Scotia and offer 100 % virtual CBT‑I programs, available across Canada and internationally. Choose the format that works best for your lifestyle:
✅ Group CBT‑I Program
Affordable, supportive, and community‑based. Six weeks of live weekly sessions led by certified CBT‑I clinicians. Bonus: many Canadian insurance providers cover it!
✅ 1:1 Coaching or Therapy
Private, customized, and deeply personal. Ideal if you’re navigating complex sleep issues, medication tapering, or other health factors.
✅ Self‑Guided 6‑Week Online CBT‑I Course
Learn at your own pace with our step-by-step CBT‑I program. Includes weekly lessons, video content, worksheets, and use of the CBT‑I Coach app to stay on track.
▶️ CBT-I Is Not The Solution For All Sleep Problems
CBT-I might not be the fix for you, and that’s okay. Besides CBT-I we provide a wide range of other sleep coaching and consulting services. Whatever challenges you’re having, we’re here to help you sleep better.
The first step is booking a free 15-minute consultation and letting us know what’s been going on.
Specialized Programs
Because no two sleepers are alike, Sleep Works offers tailored approaches for:
🧠 ADHD & neurodivergent individuals
🩺 Chronic pain & illness (fibromyalgia, arthritis, long COVID, etc)
👩🦳 Perimenopause & menopause
🌙 Shift workers & night shifters
🎓 Teens & students
👶 Pediatric & infant sleep coaching
All virtual. All science-backed. All tailored to you.
Final Thoughts from Leah & Marlee ❤️
Hey there, we’re Leah and Marlee, co-founders of Sleep Works (and, once upon a time, two very tired students who became bffs in university).
A little backstory:
🩺 Marlee spent much of her childhood in hospitals due to chronic illness. During recovery, she discovered how transformative sleep could be — not just for health, but for life. In university she dove into sleep science as a part of her Respiratory Therapist certification, and never looked back.
🌙 Leah was a self-described (and family-confirmed) “bad sleeper.” She leaned into night life, literally, by working shift work as a licensed practical nurse. “I’m not sleeping anyway,” she thought. Until Marlee (gently but relentlessly) started sleep-coaching her.
Once Leah got a taste of real, restorative sleep? She was hooked.
They founded Sleep Works to bring that same transformation to others. No sleep labs. No judgment. Just practical, evidence-based, human sleep therapy.
💬 Book a free 15-minute consultation and let’s chat about your sleep story. Whether you’re ready for a course, a group, or 1:1 support, we’re here to help you figure it out.
Because real sleep isn’t a luxury. It’s your birthright.