Insomnia: A Sleep-Wake Disorder

Insomnia is a psychological disorder that is diagnosed when a person has difficulty falling asleep, staying asleep, and is waking up earlier than they wish to for at least 3 months. Most people have occasional sleep problems that resolve on their own within a few days; however, people with insomnia chronically worry about their sleeping difficulties. Typical worries include thoughts of whether they can fall asleep, how much time is left before they need to get up, feeling terrible the next day, will they be able to function, or whether they’ll get ill from their sleep problems. An individual with insomnia engages in what they think are sleep-promoting behaviours such as taking sleeping pills or melatonin, using the right pillow, noisemaker, meditation app, or going to bed early are behaviours that actually worsen insomnia. These actions perpetuate insomnia worries and maintain sleep disturbance for months and even years.




Psychological treatment for insomnia has been successfully employed for over 30 years. Cognitive-Behavioural Therapy for Insomnia (CBT-i) has been shown by research to improve insomnia by simply changing behaviours that maintain insomnia and thoughts (i.e., cognitions) that maintain sleep anxiety. A CBT-i therapist assists clients to identify the harmful behaviours that are contributing to insomnia and track individual sleep patterns in order to make suggestions for clients to follow a specific sleep pattern. Because sleep is a biological as well as a psychological process, the cognitive and behavioural approaches employed in CBT-i address both aspects of the sleep-wake system. CBT-i is surprisingly very simple and effective for treating insomnia with no co-occurring conditions such as depression or anxiety. Even individuals who have had insomnia for many years see improvements in their sleep with this treatment.

Treatment: CBT-i Group 


Dr. Syb Pongracic will be offering an 8-week virtual (online) program to assist individuals with complaints of primary insomnia.

Groups run monthly from January - to May and from September - to November.


Tuesday, February 28, 2023       @ 5:30 pm

Thursday, March 2, 2023            @ 12:30 pm

Wednesday, March 22, 2023      @ 2:00 pm


This group therapy program is structured to provide psychoeducation on the cause and maintenance factors of insomnia.

Clients learn how to:

  • Get more efficient sleep through behavioural changes (which is different from sleep hygiene) to decrease fatigue, anxiety, depressive symptoms, and concentration problems to get a good night’s sleep
  • How negative thoughts and behaviours may worsen insomnia
  • Become less dependent on sleep medications
  • Consultations with Dr. Syb Pongracic are available throughout the program
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Week 1

  • Model of Insomnia
    Sleep Diary
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Week 2

  • Circadian Sleep System
  • Sleepy Cues
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Week 3

  • Homeostatic Sleep System
  • Begin new Sleep schedule
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Week 4

  • Psychological Sleep
    System Safety behaviours & Sleep Beliefs
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Week 5

  • Adjust Sleep Prescription
  • Sleep Beliefs
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Week 6

  • Cognitive Strategies
  • Thought Records
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Week 7

  • Cognitive Strategies
  • Worry strategies
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Week 8

  • Relapse prevention
  • Future planning

Cost of the 8 sessions: $800 and may be eligible for claims through your employer’s extended health benefits.

This is not covered by OHIP.

Contact us and register today!

You deserve a good night's rest

Contact us today to join the next CBT-i group or book one-on-one treatment.

Treatment: CBT-i Individual Treatment

One-on-one CBT-i is available with our Clinicians. Contact us for more information and sleep better.

Happy Bed