Mysleeptutor, was developed by Tranqsleep Care a network of sleep laboratories in British Columbia. Recommendations provided in the online platform are consistent with current practice guidelines for the treatment of insomnia (American Academy of Sleep Medicine Clinical Practice Guidelines). The website offers free access to its services at any time, for more details on user privacy, you can refer to our privacy policy.

CBTi for Insomnia

Among the various sleep disorders reported at our sleep clinic, insomnia stands out as one of the most commonly encountered issues. Treating this condition can be particularly challenging due to its complex and multifaceted nature. In response to this challenge, our sleep clinic has designed a practical insomnia program based on Brief Behavioral Therapy for Insomnia (BBTi) to effectively address and manage this sleep disorder.

The program is structured into four sessions and incorporates an educational component that encourages discussions about the conditioning factors that contribute to insomnia. It covers essential techniques such as sleep consolidation, relapse prevention, and self-management. To aid patients in their journey, we provide a comprehensive workbook as a training tool, containing valuable information about cultivating good sleep habits, implementing time-in-bed restriction, practicing stimulus control, and engaging in self-evaluation and self-reflection.

Throughout the therapy sessions, our program uses this workbook to guide patients, offering them a practical and accessible solution to tackle the challenges of insomnia effectively.

Findings from our initial investigation into the effectiveness of the self-directed program

124 people downloaded our program, 18 of which gave us feedback. The participants filled out the Insomnia Severity Index before and after taking the program so that we could track how the program affected their sleep and insomnia symptoms. Insomnia Severity, which is ranked on a 0-28 scale, reduced from an average of 18.2/28 points before to 10.9/28 points after the program—a 40% reduction. This corresponds to a decrease from moderately severe clinical insomnia to subthreshold insomnia. Whereas all 18 participants had moderately severe to severe insomnia when they started the program, by the end none had severe insomnia, only 4 still had moderately severe insomnia, 9 had reduced their insomnia to subthreshold insomnia, and another 4 had reduced their symptoms to no clinically significant insomnia at all.

Insomnia Severity Index

Severity of Insomnia Symptoms

Satisfaction with Current Sleep Pattern

Factors affecting Sleep Quality

The program seemed to be more effective for participants who actively used the sleep diary and sleep restriction methods provided in the program, and was slightly more effective for patients under 40. Participants reported less severe insomnia, less difficulty falling as well as staying asleep, less worry and distress about their sleep, fewer problems waking up too early, and better functioning during the day as well as higher satisfaction with their current sleep pattern. Tranq Sleep Care is looking to keep improving the program going forward.