The insomnia program you can work through on your own schedule.
The same CBT-I protocol used in clinical sessions, built into a self-paced course. Available worldwide. No medication, and none of the sleep hygiene tips you have already read and dismissed.
Built by Graeme Thompson, RCC
Registered Clinical Counsellor, CBT-I Trained, MA Counselling Psychology
Founding price, $99
The first 25 members pay $99 instead of $199. Join the waitlist and you will hear from me on August 1, when enrolment opens, before the places go out to anyone else.
Join the waitlist (opens in a new tab)Free to join. No payment now.
Course opens September 1. Enrol any time after that and start whenever you like.
You have already tried the obvious things.
Cutting caffeine. No screens after nine. Magnesium, melatonin, the white noise machine. Maybe a prescription that worked until it did not.
And you still lie there at 3am doing the math on how many hours are left.
The problem is not that you have not tried hard enough. Trying harder is part of what keeps insomnia going.
Insomnia is maintained by two things that respond to treatment: a sleep drive that has been diluted by time spent awake in bed, and a nervous system that has learned to switch on the moment your head hits the pillow. CBT-I targets both directly. This course walks you through that protocol, one week at a time.
This is not simply sleep hygiene.
CBT-I is a structured, short-term protocol that targets the root causes of why you cannot sleep, not just the symptoms. It is the same treatment delivered in one-to-one sessions at BC CBT-I, restructured so you can work through it independently.
Rebuild your sleep drive
Your body has a natural pressure to sleep. Insomnia disrupts it. You will restore it so sleep comes on its own again.
Break the bed-wakefulness link
Your brain has learned to associate bed with being awake. You will reverse that so your bed means sleep again.
Quiet the racing mind
The worry, the clock-watching, the dread of another bad night. ACT-based tools for the thoughts that fuel insomnia.
This is not alternative medicine.
It is the most researched treatment for insomnia in the world. Every major medical guideline recommends it ahead of medication.
CBT-I should be the first-line treatment for all adults with chronic insomnia.
Strong recommendation for CBT-I as the treatment of choice for insomnia disorder.
Is this the right fit for you?
A self-paced course is not right for everyone with a sleep problem. Read through both parts honestly before you buy.
See how many of these sound like you.
Tick the ones that apply. Nothing is recorded or sent anywhere.
If you checked off many of these, this course was built for you.
Check with a professional first if any of these apply
Sleep restriction is the active ingredient in CBT-I, and in these situations it needs clinical oversight that a self-paced course cannot provide.
- Untreated or suspected sleep apnea
- Restless legs syndrome
- Parasomnias, including sleepwalking or sleep talking
- Bipolar disorder
- Seizure disorder
- PTSD
- Pregnancy or nursing
- Severe mental health symptoms, including hallucinations or thoughts of harming yourself
If something on that list applies to you, it does not necessarily rule out CBT-I. It means the protocol should be supervised rather than self-guided. Speak with your doctor or mental health provider first. If you are in British Columbia, you can book a free 15-minute consult and we will work out the right starting point together. If you are unsure whether what you have is insomnia, start with the Sleep and Insomnia Assessment.
Nine modules, released one week at a time.
Modules unlock weekly from the day you start, not on a fixed class schedule. The weekly pacing is deliberate: the protocol depends on you collecting a week of your own sleep data before the next step, and reading ahead tends to undermine the part that does the work.
How sleep actually works
Sleep drive, circadian timing, and the arousal system. Why the things you have tried have not worked, and what actually maintains insomnia once it starts.
Your baseline week
Start the sleep diary and calculate your sleep efficiency. This is the measurement everything else is built on, so week two is mostly tracking.
Rebuilding your sleep window
The core of CBT-I. You calculate your own time-in-bed prescription and learn exactly how to adjust it week over week as your sleep efficiency changes.
Retraining the bed
Stimulus control. What to do at 2am when you are awake, and why the answer is not lying there waiting.
The thoughts that keep insomnia going
Cognitive work on catastrophic predictions, clock-watching, and the effort to sleep that guarantees you will not.
A body that will not switch off
Hyperarousal, wind-down routines that hold up under scrutiny, and ACT-based defusion for bedtime thinking.
Titrating up
Expanding your sleep window without losing what you have gained. The step most self-guided attempts get wrong.
Circadian rhythm impacts
When the problem is timing rather than sleep drive. Body clock shifts, light exposure, and what to do if you are a natural night owl fighting a morning schedule.
Keeping it
Relapse prevention. What to do after a bad night, a flu, a holiday, or a stretch of stress, so one rough week does not undo the work.
Everything included
- Nine video modules, 10 to 15 minutes each, released weekly
- The BC CBT-I sleep diary in two formats: a printable version, and a digital version for Google Sheets or Excel with an automatic sleep efficiency calculator built in
- A sleep window calculator that takes your diary numbers and gives you next week's prescription
- A workbook of worksheets for each module
- A troubleshooting guide for the situations that come up most in clinical sessions
- Lifetime access, including every future update to the course
Graeme Thompson, RCC
- MA Counselling Psychology
- Registered Clinical Counsellor #21951
- CBT-I Trained
- ACT for Insomnia
One-to-one care cannot reach everyone who needs it.
I started BC CBT-I because there is a glaring need for qualified sleep therapists in British Columbia. Weekly virtual sessions work well, but they are not the right fit for everyone. Some people cannot afford them. Some cannot commit to a fixed appointment each week. Some would simply rather work through it themselves.
CBT-I is structured enough to teach well, which is exactly why it translates to a course when so much of therapy does not. This is the same protocol I deliver in session, with the titration logic built into a calculator so you are not guessing at the part that matters most.
You have probably already spent more than this.
Most people with chronic insomnia arrive having spent several hundred dollars looking for a solution. The melatonin. The magnesium. The sleep medication. The weighted blanket. The mattress that was going to fix it. The app subscription that lapsed in March.
None of it was unreasonable. It just was not treatment.
This costs less than most of what you have already tried, and unlike any of it, it is the approach sleep medicine actually recommends first.
One payment when enrolment opens August 1. Lifetime access, including every future update. Founding price limited to the first 25 members.
Do the work. If nothing changes, you get your money back.
Work through the first four modules and complete your sleep diary. If your sleep has not moved, email me within 30 days of the course opening and I will refund you in full. No form, no argument.
The condition is deliberate. CBT-I only works if you do it, and the guarantee is written to reflect that.
Common questions about the course
What happens when I join the waitlist?
Nothing is charged and nothing is committed. You get an email on August 1 when enrolment opens, ahead of anyone who has not joined, which matters because the $99 founding price is limited to the first 25 members.
The course itself opens September 1. If you enrol in August, you get the sleep diary and workbook straight away so you can start baseline tracking, which means you arrive at module one with a week of your own data already collected. If you enrol later, you start whenever you like and modules unlock weekly from your own start date.
How is this different from the sleep advice I have already read?
Most sleep advice is sleep hygiene: dim the lights, avoid caffeine, keep the room cool. It is reasonable advice and it does not treat chronic insomnia. CBT-I works on different mechanisms entirely, primarily by changing how much time you spend in bed and what your body has learned to associate with being there. It often feels counterintuitive, and it is the reason the protocol outperforms the advice.
Is this therapy? Can I claim it on my extended health plan?
No. This is an educational program, not counselling, and no therapeutic relationship is created by enrolling. It is not claimable through extended health benefits. If you want CBT-I delivered as therapy with an RCC receipt for your insurer, that is the one-to-one program, which many extended health plans do cover.
I am taking sleep medication. Can I still do this?
Yes, and many people start CBT-I while still on medication. Do not change your dose based on this course. Tapering is done with the prescriber who put you on it, and the timing matters. If coming off medication is your main goal, the supported taper program is built for that and involves coordination with your prescriber.
How much time does this take each week?
Ten to fifteen minutes for the module, five minutes a day for your sleep diary, plus the time it takes to actually follow your sleep window. The tracking is not optional. It is what the calculator uses to tell you what to do next.
What if I fall behind?
Access is lifetime, so nothing expires. Once a module has unlocked it stays open. Most people take longer than eight weeks and that is fine, though staying roughly on pace during the sleep restriction phase produces better results.
Can I ask you questions during the course?
The course does not include individual clinical support, and I cannot give personalised advice by email without an assessment. The troubleshooting guide covers the situations that come up most often. If you want direct support, you can add sessions at any point by booking a free consult.
Do I need to be in British Columbia?
No. The course is available worldwide. It is an educational program rather than counselling, so there is no residency requirement. My one-to-one therapy practice is limited to British Columbia residents because of counselling registration rules, but the course is open to anyone.
You do not have to keep living like this.
Join the waitlist for first access on August 1. The course opens September 1 and you start whenever suits you.
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This program is educational and does not constitute counselling, therapy, or a therapeutic relationship. It is not a substitute for individualised assessment or medical care. If you have an untreated sleep disorder, a significant medical or psychiatric condition, or you are unsure whether this is appropriate for you, speak with your physician before enrolling.