Struggling with Sleep? Dr. Helen Dion Shares Advice on Insomnia and Cognitive Behavioral Therapy in Calgary

If you live in Calgary and find yourself struggling to fall asleep, stay asleep, or wake up too early, you’re not alone. Insomnia can feel overwhelming, affecting your energy, focus, and overall well-being. But effective, long-term solutions exist. One of the most evidence-supported treatments is Cognitive Behavioral Therapy for Insomnia (CBT-I), a drug-free approach that targets the root causes of chronic insomnia.

What is Chronic Insomnia?

Insomnia is a sleep disorder characterised by persistent difficulty in falling asleep, staying asleep or waking up too early and not being able to go back to sleep. Chronic insomnia is diagnosed when these problems occur more than three times a week and for more than three months.

What Causes Insomnia?

Chronic insomnia can be caused by a number of factors, including:

• Psychological factors such as stress, anxiety, or depression.
  
• Medical conditions like chronic pain, respiratory or neurological disorders, and hormonal changes.
  
• Environmental disturbances like noise, light, or room temperature.
  
• Lifestyle habits including irregular bedtimes, excessive caffeine or alcohol, screen time, or smoking.
  

Understanding the unique combination of factors that may be affecting your sleep is the first step toward finding the most appropriate treatment.

How is Insomnia Diagnosed?

A healthcare professional can assess your symptoms, medical history, and lifestyle to determine whether you’re experiencing insomnia. They may ask you to track your sleep with a diary or refer you for further testing at a sleep clinic. Accurate diagnosis is key to receiving the right treatment and restoring healthy sleep patterns.

Cognitive Behavioral Therapy: An Effective Treatment for Insomnia

Cognitive Behavioral Therapy (CBT) is a psychological approach that addresses unhealthy thought patterns and behaviors. CBT-I, a specialized version for insomnia, is widely regarded as the most effective treatment for chronic insomnia—even more so than sleeping pills.

CBT-I helps identify and shift sleep-disruptive beliefs, regulate sleep timing, and improve relaxation. It’s offered in both individual and group formats.

What Happens in Individual CBT-I?

Individual sessions combine education and exercises to help re-establish quality sleep. You’ll work with a trained professional to understand your sleep-wake cycle, develop better habits, and manage mental barriers to sleep.

Benefits of Group CBT-I

Group-based therapy follows the same principles as individual CBT-I while providing additional benefits, including:

• Shared support and encouragement from others with similar struggles.
  
• Motivation and accountability to follow through on changes.
  
• A structured program that guides you step by step toward lasting improvement.
  

Why CBT-I Works

CBT-I is scientifically proven to improve sleep quality and reduce insomnia symptoms. It does so by treating the psychological and behavioral causes of sleep disruption, leading to results that are sustainable over time.

Where to Find Me in Calgary

I’m based in Calgary and currently work at two convenient Medicentres locations—Country Hills and Mount Royal. If you’re looking for support with sleep concerns or want to learn more about chronic insomnia and available treatment options, you can reach me at either clinic.

Primary Practice Location:
Country Hills Medicentres
5149 Country Hills Blvd NW, Suite 220, Calgary, AB, T3A 5K8
📞 (403) 241-8848
🔗 https://www.medicentres.com/medicentre-locations/country-hills-medicentre/

Additional Practice Location:
Mount Royal Medicentres
1032 17 Ave SW, Suite 3, Calgary, AB, T2T 0A5
📞 (403) 229-1771
🔗 https://www.medicentres.com/medicentre-locations/mount-royal-medicentre/

Ready to book? 

Visit Medicentres.com or drhelendion.ca to schedule your appointment at the location that works best for you.

For ongoing health tips, updates, and to connect with Dr. Dion, follow her on Facebook, Instagram and LinkedIn, or visit drhelendion.ca.

Sources

1. Statistics Canada – Prevalence of insomnia among Canadians: https://www150.statcan.gc.ca/n1/daily-quotidien/200914/dq200914a-eng.htm

2. National Library of Medicine – Cognitive-behavior therapy for insomnia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353813/

3. Harvard Health – CBT for insomnia: https://www.health.harvard.edu/blog/cognitive-behavioral-therapy-offers-a-drug-free-method-for-managing-insomnia-201506108071

Disclaimer

The content on drhelendion.ca is intended for informational purposes only. No content on this site, regardless of its date, should be considered a substitute for professional medical advice, diagnosis, or treatment from your doctor or other qualified clinician.