Improved Sleep Therapy in Toronto
The average adult human requires 6-8 hours of sleep every night. Unfortunately, modern Canadians often fall below this requirement line.
Losing sleep has a long list of adverse side effects, including:
- Fatigue
- Headaches
- Loss of appetite
- Weight loss
- Antisocial behaviours
- Mood swings
- Missing work
- Healing issues
- Memory impairment
- Brain fog
At the Cognitive & Interpersonal Therapy Centre, we strive to help our fellow Canadians overcome insomnia and other sleep disorders with sleep therapy.
What is Sleep Therapy?
Sleep therapy is a cognitive behavioural therapy designed for those who have insomnia. Sometimes referred to as CBT-I, this therapy works on the premise that your internal thoughts and emotions have a drastic impact on your external self, including your ability to sleep soundly.
Sleep therapy takes place over five bi-weekly sessions, where you learn to change sleep habits and improve sleep long-term. Treatment for sleep disorders is empirically supported and often used in place of, or combined with, prescription medication to solve sleeping disorders. At the Cognitive & Interpersonal Therapy Centre, we have found that our sleep therapy improves sleep patterns in up to 80% of those receiving treatment. Sleep therapy also has a greater impact on regulating sleep than medication alone.
Creating a Custom Sleep Plan
Your sleep therapy plan is created based on your current needs and triggers. Before you begin sleep therapy, you will work with one of our sleep therapists to develop a plan that’s right for you.
To get started, your sleep therapist will ask you to list the thoughts and feelings you experience during sleeping hours and keep a schedule of your sleep times, successes, and failures. This is also an excellent time to develop achievable short and long-term goals, including:
- Falling asleep on time
- Sleeping 7 to 8 hours a night
- Sleeping every night at the same time for a week
And any other goals you would like to include in your plan. These customized programs are tailored to ensure you receive the help you need to be successful long after your sleep therapy has ended.
What Will Your Sleep Therapy Program Look Like?
At your initial appointment with your sleep therapist, you will go through a comprehensive assessment, which helps our therapist better understand current sleep patterns. This may help you discover previously unknown reasons for your sleep disorder or symptoms affiliated with your inability to sleep.
At the Cognitive & Interpersonal Therapy Centre, we work hard to encourage trust and honesty between therapists and patients. This allows for a more relaxed and natural approach to sleep therapy.
During your sessions, you can expect the following:
Session One: Building the Foundation
- Review results from your initial sleep assessment
- Learn how to keep a detailed sleep diary (e.g., sleep/wake times, thoughts, emotions, dreams)
- Develop a personalized sleep schedule
- Learn stimulus control techniques to improve sleep patterns and reduce environmental disruptions
Sessions Two to Four: Cognitive Restructuring & Coping Skills
- Explore how thoughts and emotions impact your sleep
- Practice cognitive restructuring to shift unhelpful thought patterns
- Learn stress reduction techniques to manage anxiety and self-soothe
- Build independent coping mechanisms for real-time problem-solving
- Troubleshoot new strategies with your therapist to ensure they work outside of sessions
Final Session: Long-Term Sleep Wellness
- Identify lifestyle habits that may affect your sleep
- Introduce small, sustainable changes to your daily routine
- Reinforce the use of stress reduction techniques and cognitive tools
- Create a personalized plan to maintain healthy sleep habits over time
Outcomes of Sleep Therapy
Your sleep therapy outcomes are unique to you and include a wide assortment of ongoing benefits. As you work with your sleep therapist and develop a successful sleep strategy, you will see many improvements, including:
- Greater ease of falling asleep
- Maintaining regular sleep routines
- Higher level of focus and alertness
- Fewer symptoms of depression, anxiety, and stress
- Reduced physical symptoms like headaches
- Greater sense of self
- Increased self-esteem
- Ability to self soothe and cope with emotions independently
Your growth within this program will encourage changes in your social and emotional wellbeing, as well as your sleep quality. You may notice that you have higher levels of focus at work or school, that you feel greater energy levels for exercise, or simply making it through the day with much more ease. The longer you practice the skills learned in sleep therapy, the more natural they will become in your regular daily and sleep routine. If you have a partner, it may be beneficial for them to follow the same sleep routine to support you in your efforts.
Contact the Cognitive & Interpersonal Therapy Centre
If you experience sleep disorders and are looking to improve your sleep routine without medication, we can help. The Cognitive & Interpersonal Therapy Centre is a Toronto-based clinic serving Canadians across Ontario and the country. We pride ourselves on helping our fellow Canadians reclaim their lives by developing the behavioural, mental, and social coping skills needed to modify negative thought patterns and manage stress independently.
For more information on our services, we invite you to contact the Cognitive & Interpersonal Therapy Centre today. Reach out by calling 647-508-2020 or e-mail us at info@citcassociates.com.
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Schedule a call with one of our health care coordinators to answer your questions and help you find the best solutions for you and your loved ones!.
