CONSULTATION & EDUCATION
A consultation is first required for all teens to understand the concerns, to confirm the diagnosis, and to evaluate if investigations (ex. a sleep study) are required. After the consultation, education is provided and treatment options are discussed.
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These services typically take place over 1-2 appointments*. The presence of a parent and/or caregiver is suggested for these appointments.
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*Please note: During the current work-from-home circumstances, all new consultations will be arranged through the administrative staff at Dr. Ooi's other practice location, MedSleep Toronto Sleep Institute. All care is being delivered virtually.
LEARN ABOUT INSOMNIA & WHERE TO START HERE
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GROUP SPRINT
PROGRAM
Please note: The following services and details may change with time.
What is a Sprint and how does it work?
A Sleep Sprint is a structured, 2-3 week intervention designed to address insomnia and/or sleep timing issues using behavioural strategies from Cognitive Behavioural Therapy for Insomnia (CBT-I). During the Sprint, you will follow a personalized sleep schedule to realign your body clock, strengthen sleep signals, and develop a positive association with your bed.
The Group Sprint consists of three 50 minute group Zoom appointments with both Dr. Ooi and Dr. Ravi. The Group Sprint is covered by OHIP and can have up to 10 participants per cohort.
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In the first group appointment, you will be introduced to the Sleep Sprint and learn how to prepare for the Sprint. In this visit, you will be provided with a checklist of Sprint preparations to complete before the next group.
In the second group visit, you will finalize your Sprint plan and discuss any anticipated challenges. After this meeting, you will follow the Sprint plan for 2-3 weeks. At first, you may feel more tired and sleepy as your body adjusts to the new sleep schedule and builds stronger sleep signals. After 1-2 weeks of following the plan, you should start noticing improvements in both your sleep quality and daytime energy levels.
In the third group visit, you will review your progress, discuss how to transition out of the Sleep Sprint, create a relapse prevention plan and explore next steps for continued improvement.
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You will be provided with handouts at each session. Prior to each appointment, you will be asked to submit a short electronic questionnaire to gather information before the group.
What are my options after completing the Group Sprint?
For some, the behavioural strategies implemented in a Sleep Sprint may be enough. For others, additional support or strategies may be needed. One option is to continue with Phase 2 of the DECODE Insomnia Program during which you will focus on building various skills to help you relax and more effectively respond to thoughts driving insomnia with the support of a psychotherapist.
How do I enroll in an upcoming Group Sprint?
A consultation at the DECODE Insomnia Clinic is first required to determine if the program is a good fit. If your physician recommends the Group Sprint Program after consultation, the first group visit is scheduled and you will receive a confirmation email. Please review the details of the confirmation email carefully and complete the electronic Group Sprint Policies & Confidentiality Agreement questionnaire attached to this email. Once we receive this questionnaire, you will be scheduled into the second and third group visits. You must be able to attend all sessions in order to participate in the group.
What are the upcoming Group Sprint dates?
​Early Spring Cohort (FULL)
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First Session: Monday, March 31, 2025 from 12 pm-12:50 pm
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Second Session: Monday, April 14, 2025 from 12 pm-12:50 pm
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Third Session: Monday, April 28, 2025 from 12 pm-12:50 pm
The Sprint will occur between April 14-28. Please note that Easter weekend and fall within these dates.​
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Late Spring Cohort
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First Session: Monday, May 26, 2025 from 12 pm-12:50 pm
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Second Session: Monday, June 9, 2025 from 12 pm-12:50 pm
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Third Session: Monday, June 23, 2025 from 12 pm-12:50 pm
The Sprint will occur between June 9 to 23.
What are the alternatives?
General Sleep Strategies: General sleep advice can be helpful, but a structured, supported approach (as in a sprint) can make a significant difference when it comes to gaining momentum and consistent implementation. Learn more about the difference between general strategies and a structured approach here. If a general approach is better fit for you right now, resources can be found at decodeinsomnia.com/start.
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DECODE Insomnia Program (Phase 1): The DECODE Insomnia Program is a more comprehensive treatment option. This program is delivered with a combination of an online curriculum and individual support in the clinic. As compared to the Group Sprint Program, the timing of participation in this program is more flexible. There is a program fee for access to the online program platform. To learn more, visit www.decodeinsomnia.com/program.