CBT-I for Chronic Insomnia

Evidence-based treatment for chronic insomnia in Red Deer and virtually across Alberta.

If you've been struggling with sleep for months or years, you've probably already tried the usual advice: better sleep hygiene, melatonin, magnesium, herbal supplements, or avoiding screens before bed. Sometimes those strategies help—but for chronic insomnia, they often aren't enough.

Cognitive Behavioural Therapy for Insomnia (CBT-I) is considered the first-line treatment for chronic insomnia because it addresses the behaviours and thought patterns that keep insomnia going over time. My goal is to help you sleep naturally, reduce anxiety around sleep, and build lasting sleep habits that continue working long after treatment ends.

Book your complimentary CBT-I Discovery Call

What is CBT-I?

CBT-I is a structured, evidence-based treatment for chronic insomnia. Rather than simply helping you feel sleepy, it helps retrain your body's sleep system.

Treatment focuses on:

  • rebuilding a consistent sleep schedule,

  • strengthening the connection between your bed and sleep,

  • reducing behaviours that unintentionally worsen insomnia,

  • and addressing the worry and frustration that often develop after months of poor sleep.

Many people notice that insomnia becomes stressful in its own right. CBT-I helps break that cycle.

Who is CBT-I for?

CBT-I may be a good fit if you:

  • have trouble falling asleep,

  • wake up frequently during the night,

  • wake too early and can't fall back asleep,

  • feel anxious about going to bed because you expect another bad night,

  • rely on sleep medications or supplements and want longer-term strategies,

  • or have been told you have chronic insomnia.

I commonly work with adults experiencing insomnia alongside perimenopause, PMDD, chronic fatigue, or other ongoing health concerns.

What treatment looks like

CBT-I is different from a single appointment with sleep advice. It is a step-by-step process that is tailored to your sleep pattern.

Treatment typically includes:

  • a detailed assessment of your sleep history,

  • a sleep diary to understand your current sleep pattern,

  • personalized adjustments to your sleep schedule,

  • behavioural strategies such as stimulus control and sleep scheduling,

  • cognitive strategies to reduce unhelpful sleep-related thoughts,

  • and ongoing review and adjustment as your sleep improves.

Each plan is individualized. We'll move at a pace that is appropriate for your situation and health history.

Is CBT-I right for everyone?

Not all sleep problems are chronic insomnia.

Before starting CBT-I, I'll assess whether another sleep disorder or medical condition should be investigated first. Depending on your symptoms, this may include screening for conditions such as obstructive sleep apnea, restless legs syndrome, circadian rhythm disorders, or other contributors to disrupted sleep.

If CBT-I isn't the right fit, we'll discuss the most appropriate next step.

What makes my approach different?

As a naturopathic doctor, I combine CBT-I with a broader understanding of the factors that can affect sleep, including hormones, fatigue, nutrition, medications, and medical conditions.

If insomnia is occurring alongside perimenopause, PMDD, thyroid concerns, digestive symptoms, or chronic fatigue, treatment takes those factors into account while still using evidence-based CBT-I principles.

Frequently Asked Questions

  • Not necessarily. If you're taking sleep medication, we'll discuss how it fits into your treatment plan. Changes are made thoughtfully and, when appropriate, in collaboration with your prescribing provider.

  • Some CBT-I strategies temporarily change the amount of time you spend in bed, but the goal is to improve sleep quality and strengthen your natural sleep drive—not to leave you chronically sleep deprived.

  • Most people benefit from a series of appointments over several weeks. The exact number depends on your sleep history, progress, and goals.

  • Yes. CBT-I appointments are available virtually for patients across Alberta, as well as in person in Red Deer.

Ready to get started?

If you've been living with chronic insomnia and are looking for an evidence-based approach beyond sleep hygiene, I'd be happy to help determine whether CBT-I is the right fit for you.

Book your CBT-I Discovery Call