Mindfulness-Based CBT for Insomnia: Self-Paced

In this psycho-educational program, participants will learn to relieve their chronic insomnia to improve sleep quality, duration, and continuity. Using a combination of two evidence-based modalities—Cognitive Behavior Therapy for Insomnia (CBT-I) and Mindfulness-based Stress Reduction (MBSR)—this program features mindfulness practices, sleep education, stress-reduction techniques, and regular interaction with the instructor in-person or via Zoom. Handouts and other educational material, such as articles and videos, will be provided. This is a structured program, tailored to each individual's needs. It will provide protocols and practices to improve sleep outcomes via weekly steps. The course requires participants to engage in weekly practices, including a short period of discomfort and increased sleepiness during the period of sleep consolidation (one to two weeks). This might mean planning ahead to meet the program commitments. This program is not suitable for everyone. Some health conditions might be negatively impacted by the short period of sleep restriction. Other sleep problems such as sleep apnea, might not be helped by MBCBT-I. Please check with the instructor.