Choose My Pathway

Restorative Sleep Program

Sleep Isn't Something You Fix With Willpower or Pillpower.

There is a structured, clinician-guided way to retrain it. And it works when everything else has not.

The Aroga Restorative Sleep Program is an 8-week virtual pathway for insomnia built on CBT-I, the gold standard of sleep medicine. No prescriptions. No waitlists. No referral required.

Choose My Pathway

Licensed Healthcare Professionals | Covered by Most Extended Health Plans | Fully Virtual Across BC | Canadian Owned and Operated

You Have Been Doing Everything Right.
And You Are Still Exhausted.

You cut the caffeine. Tried the magnesium. Downloaded the app. Maybe even got the prescription.

BUT, every morning you wake up feeling like you never really slept.

Here is what nobody has told you clearly: most of what you have tried treats the surface. The restlessness at 2am, the mind that will not stop, the tired-but-wired feeling that follows you through the day. These do not mean you are a ‘bad sleeper’. They are signs of a dysregulated nervous system, a disrupted sleep drive, and patterns that are keeping your brain on high alert even when your body is desperate to rest.

That is not a willpower problem. That is a clinical problem. And it has a clinical solution.
1 in 3 Canadian adults regularly struggle to fall or stay asleep.
Up to 50% are never offered anything beyond medication.
74% to 80% of people who complete a structured CBT-I program report significant improvement.

You are not alone. You have just not had access to the right support.

Choose My Pathway

Why The Restorative Sleep Program Exists.

People were coming to us after years of trying. Not months. Years.
They had seen their doctor, who offered a prescription or a six-month waitlist. They had bought every supplement. They had the wearable that confirmed, in graph form, what they already knew: they were not sleeping.

And underneath all of it was a belief that had quietly taken hold. That this was just who they were now. A forever insomniac.

That is not true.

The research is clear. CBT-I, Cognitive Behavioural Therapy for Insomnia, is more effective than all sleep medications, with results that last long after the program ends. Every major sleep medicine organization in the world endorses it as first-line treatment for chronic insomnia.
The problem was access. CBT-I had been locked behind long waitlists and a healthcare system that defaulted to the prescription pad because it was faster.

So we built a program that closed that gap. Clinically grounded. Virtually delivered. Built for real life, including shift schedules, trauma history, and the particular exhaustion that comes from modern lifestyles.

The Most Effective Non-Medication Treatment for Chronic Insomnia.

70% to 80%

of CBT-I participants achieve clinically significant sleep improvement.

Equal to or better

than sleep medication in head-to-head trials. No side effects. No rebound insomnia.

Results persist

at one-year and ten-year follow-up.

19 minutes less time

to fall asleep. 26 minutes less time awake after waking.

The Sleep Assessment

Before You Choose a Pathway, It Helps to Know What You Are Actually Dealing With.

Most people who struggle with sleep have never had anyone ask the right questions. Not the surface ones. The ones that reveal what is actually happening in your sleep system, whether it is being driven by cognitive and behavioural patterns, a physiological issue like sleep apnea, or both.

That distinction matters. Because the path forward is different depending on what is actually going on.

We created a free two-part Sleep Assessment for exactly this reason.

Part One measures how disrupted your sleep actually is and how far into your days it is reaching. Energy, focus, mood, the 2am arithmetic, the dread you feel getting into bed.

Part Two screens for signs that a sleep study may be needed. Sleep apnea is far more common than most people realize, particularly in women, whose symptoms frequently do not match the textbook profile.

The assessment takes about five minutes. It gives you a clear picture of where you stand, and points you toward the right next step.

The Sleep Assessment Most People Never Get

Find out what is actually driving your sleep disruption, and whether CBT-I, a sleep study, or both is the right place to start.

Free. Five minutes to read your results.

Download Your Free Sleep Assessment

What Your Score Means for Your Next Step

If your Part One score is in the moderate to high range, a structured CBT-I program is almost certainly the right fit. The three pathways below are built for exactly what your score reflects.

If Part Two raises any flags for sleep apnea, then we can help you get a sleep test. Many people with treated sleep apnea still benefit from structured sleep support, because the behavioural patterns that built up over months or years do not automatically resolve once the physical issue is addressed.

Clinical Support That Goes Where You Go.

Most sleep programs end when your session ends. This one does not.
The COAST app (Clinician Operated Assistive Sleep Technology), is a clinical tool built into every pathway we offer. It is not a wellness product. It is operated by your clinician, connected to your care, and active between every session.
Your clinician monitors your sleep diary and adjusts your protocol as your sleep shifts. You have secure messaging with your care team between sessions. Your CBT-I tools are delivered progressively across eight weeks, meeting you where you are in the process.
Your clinician configures it with you before your first session. From that point forward, your care does not stop when the call ends.

Choose Your Pathway

Three Pathways. One Clinical Framework. The Right Level of Support for Where You Are.

All three are private pay or covered through extended health plans. They require no physician referral, and are open now. When you enrol, you receive immediate access to the Aroga Sleep Guide to start the same day.

Sleep Reset

$349 | 8 Weeks | No Referral Required

For adults with mild to moderate insomnia who want a real clinical starting point without a weekly group commitment. App-guided CBT-I with 2 to 3 live sessions with your Sleep Coach for program creation and guidance.

This is the right fit if:

  • You have been dealing with disrupted sleep for months and want structured support, not another tip
  • You want to understand what is actually driving your insomnia before committing to more
  • You prefer to work at your own pace with a clinician in your corner

What you get by the end of your program:

A sleep system that works. A personalized plan built from your real intake data. Eight weeks of clinician-monitored progress through the COAST app. And a maintenance plan so you know exactly what to do if things shift again.

What changes when this works.

Right now, sleep is something you are monitoring. Watching. Dreading a little, if you are honest. You go to bed and part of your brain stays on guard, waiting to see what kind of night it is going to be.
That changes.
Not because of a promise. Because you will have spent eight weeks with a clinician tracking your actual patterns and adjusting your plan in real time. You will understand your sleep system in a way you never have before.
You stop running the mental math at 2am. You stop waking up and calculating how many hours you have left. You start trusting that the next day, you will be able to perform effectively. A night where you fall asleep and stay that way, and wake up feeling like yourself.
That is what this is for.

Eligible for HSA reimbursement. Receipts provided.

Start Sleep Reset Today

Replenish Your Sleep

$799 | 8 Weeks | No Referral Required

For adults with moderate insomnia who have already tried the solo path and need more. Eight weekly live group CBT-i and education sessions with a Registered Psychologist. Individual coaching and COAST app support throughout. Adapted protocols for shift workers.

This is the right fit if:

  • You have tried self-directed approaches and they did not stick
  • You do better when you are not doing it alone
  • You want to reduce or stop relying on sleep aids, with clinical support behind you

What you get by the end of your program:

Eight weeks of structured group CBT-I facilitated by a Registered Psychologist. Individual coaching sessions. A clinician actively monitoring your sleep data. And the experience of getting better alongside people who actually understand what this has been like.

What changes when this works.

You have been carrying this alone for a while. Maybe you mentioned it to your doctor and got a prescription. Maybe you have not said anything to anyone, because what is there really to say. You are tired. Everyone is tired.

But you tried the solo path and it did not stick. That is not failure. That is information.

Eight weeks from now you will not be managing your sleep differently. You will be sleeping differently. Your energy will not run out by 2pm. You will have put down the sleep aids you were not sure how to let go of. And you will have done it alongside people who understood in a way that was hard to explain to anyone else in your life.

A Tuesday night that is just a Tuesday night. That sounds small. It is not.

Eligible for HSA reimbursement and most extended health plans. Receipts provided.

Start Replenish Your Sleep

Sleep Like a Pro

$1,599 | 8 Weeks | No Referral Required
Fully individualized one-to-one care for people whose sleep disruption is complex. Trauma history. Shift work disorder. Sleep apnea. Or the kind of high-stakes life where cognitive clarity and recovery are necessary. Your clinician works with your specific situation. This is personalized and precise.

This is the right fit if:

  • You are still functioning but you feel the cost of that every single day
  • Your history, your schedule, or your work does not fit a standard program
  • You have tried other approaches and need someone to work with your specific situation, not around it

What you get by the end of your program:

A clinician who understands your system, not just your symptoms. Six to eight individual sessions built around your history and your life. A plan that accounts for what is actually going on. And the things that chronic sleep disruption has been quietly taking from you, given back.

What changes when this works.

Eight weeks from now, you will have your thinking back. The sharp, clear kind, where you trust what comes out of your mouth in a room full of people. You will have your off switch back. The one that lets you set something down at the end of the day and actually leave it there. And, you will have your body back, the one that can go hard when it needs to and actually recover after.
For the person this pathway is built for, that is not a small return. That is everything.

Eligible for HSA reimbursement and most extended health plans that include psychology benefit categories. Receipts provided.

Start Sleep Like a Pro

Is Sleep Like a Pro Right For You?

This Program Asks Something of You.

CBT-I is not passive. It works because you do the work between sessions, in the moments when the old patterns want to take over. The people who get the most from this are the ones who show up consistently and stay with the process even when it feels uncomfortable.

Strong fit if you:

  • Have had disrupted sleep for three months or more
  • Have tried self-directed solutions and are ready for clinical structure
  • Are willing to temporarily reduce time in bed as part of the process
  • Want to reduce or eliminate sleep medication with clinical support

Reach out before enrolling if you:

  • Have untreated severe sleep apnea (you are not excluded, we can help you navigate next steps)
  • Are experiencing active psychosis or acute mental health crisis
  • Are in active substance misuse (we can discuss appropriate sequencing)
Book a Complimentary Pre-Sleep Program Consultation

Still Not Sure?

Not every decision needs to be made alone.

If you have read through the pathways and you are still not sure which one fits, or whether a sleep study should come first, or whether this program is the right fit at all, we would rather you ask than guess.

A Pre-Admission Consult is a short, no-pressure conversation with our team. We will look at where you are, what you have already tried, and what your Sleep Assessment score suggests. Then we will give you an honest recommendation, even if that recommendation is to start somewhere else.

No obligation. No sales pitch. Just a straight answer.

Not Sure Which Pathway Fits? Let's Talk.

How all the Restorative Sleep Programs work

Five Steps. Eight Weeks.

Assess.

A comprehensive intake maps your sleep history, health status, patterns, and goals. Shift workers and veterans or first responders are screened specifically here.

Plan.

Your clinician builds a personalized roadmap. No two plans are identical.

Intervene.

The clinical work begins. Through app-guided sessions, group programming, or fully individualized one-to-one sessions depending on your pathway. The COAST app supports you between every session.

Restore.

Progress is tracked throughout. Most participants notice meaningful change within the first three to four weeks.

Maintain.

You leave with a personalized maintenance plan and the skills to manage future disruptions. This is about lasting change, not just eight good weeks.

Choose My Pathway

What Makes These Programs Different

Not only sleep hygiene. You know the basics already. CBT-I restructures the cognitive patterns and conditioned responses that are actively keeping your brain awake. That is a different category of treatment entirely.

Not a prescription. Sleeping pills work until they stop. CBT-I addresses the underlying system, which is why results hold long after the program ends.
Not an app. COAST is a clinical tool operated by your clinician. It tracks your real data and adjusts your plan in real time. It is not a breathing animation.
Not a waitlist. All three pathways are open now. No referral required. First session within one to two weeks.

Not one size. Three pathways. Dedicated support for veterans and first responders. Adapted protocols for shift workers. The right support at the right level.

Better Sleep Is Not Something You Earn Back Through More Effort.

You have already made a big effort to fix your sleep. And you are still tired.
This program was built for exactly where you are right now: past the tips, past the prescriptions, and ready for a clinical pathway that addresses the root cause.
Three pathways. One goal. Your sleep, restored.
Choose My Pathway
Not Sure Which Pathway Fits? Let's Talk.

Frequently Asked Questions

I have tried everything and nothing has worked. Why would this be different?

Because most of what is available for sleep is not CBT-I. Supplements, apps, and prescriptions do not change the underlying system. CBT-I restructures the cognitive and behavioural patterns that perpetuate insomnia at the root: conditioned arousal, hypervigilance around sleep, the beliefs that are quietly making things worse. The research on its effectiveness is the strongest in the field. And the results last.

CBT-I, Cognitive Behavioural Therapy for Insomnia, is a structured clinical treatment that uses sleep restriction, stimulus control, cognitive restructuring, and relaxation training to retrain your sleep system. It is the first-line treatment endorsed by every major sleep medicine organization in the world. It is not sleep hygiene advice. It is an active clinical process delivered by a trained clinician and supported between sessions through the COAST app.
Sleep Reset is self-directed and app-guided with 2 to 3 live coaching sessions. Built for mild to moderate insomnia. Replenish Your Sleep adds 8 weekly live group CBT-I sessions facilitated by a Registered Psychologist, with individual coaching and COAST app support. Built for moderate insomnia and people who do better with community. Sleep Like a Pro is fully individualized one-to-one sessions with a clinician matched to your situation. Built for complex sleep issues including trauma history, shift work disorder, and accompanying sleep apnea.

The assessment has two parts. Part One scores how disrupted your sleep actually is and how far into your daily life it is reaching. Part Two screens for signs that a sleep study may be worth pursuing before or alongside a CBT-I program. Together they give you a clear picture of where to start. If you are still not sure after completing it, book a Pre-Admission Consult and we will help you interpret your results and choose.

It depends on your situation. If you have symptoms that suggest sleep apnea, such as loud snoring, witnessed breathing pauses, or waking feeling unrefreshed despite adequate hours in bed, a sleep study is worth pursuing. The Sleep Assessment Part Two will help you identify whether that conversation with your doctor is warranted. If sleep apnea is confirmed and treated, many people still benefit significantly from a structured CBT-I program afterward, because the behavioural patterns that built up over time do not automatically resolve.

Yes. Shift work disorder is one of the specific presentations this program was built for. All clients are screened for shift work at intake, and the CBT-I protocol is adapted to your actual sleep window. The Sleep Like a Pro pathway in particular is designed for the complexity shift work brings. The fully virtual format means no commuting to appointments at times that do not fit your life.
Yes. Dedicated cohorts for veterans and first responders are available. Sleep Like a Pro offers fully individualized trauma-informed care with clinicians who have occupational trauma literacy. Pacing of sleep restriction is adapted for clients with trauma history, and nervous system stabilization is integrated before more intensive techniques are introduced.
Yes. You do not need to stop your medication to begin. CBT-I and medication can be used together, and many participants taper gradually as their sleep improves with clinical support. Reducing or eliminating sleep medication is a common goal, not a requirement.
COAST stands for Clinician Operated Assistive Sleep Technology. It is a secure clinical platform that includes a digital sleep diary, CBT-I education tools, and direct communication with your care team between sessions. It is a core part of all three pathways. Your clinician configures it with you at program start.
All three pathways are eligible for Health Spending Account reimbursement. Sessions in the Replenish Your Sleep and Sleep Like a Pro programs with a Registered Psychologist are eligible under psychology extended health benefit categories, which typically carry higher reimbursement limits. Receipts are provided for all sessions. Confirm your specific coverage limits with your plan provider.
No. All three pathways are private pay and require no physician referral. You can enrol today and be in your first session within one to two weeks.

Sleep Reset and Replenish Your Sleep run for 8 weeks. Sleep Like a Pro runs 6 to 8 individual sessions across 8 weeks, tailored to your presentation. Maintenance support is available after program completion for all pathways.

Currently offered virtually across British Columbia. Outside BC, contact us. We are working to expand and can discuss what may be available to you.
You are in the right place. Many participants are navigating exactly that combination. Your clinician assesses the full picture at intake and builds a plan that accounts for what is actually going on, not just the sleep diary numbers.

Aroga is committed to protecting your privacy. Personal information collected through this page or program enrollment is handled in accordance with BC’s Personal Information Protection Act (PIPA) and Aroga’s Privacy Policy. We will never sell or share your personal information with third parties for marketing purposes. Full Privacy Policy at aroga.com/privacy-policy.

The Aroga Restorative Sleep Program is delivered by licensed healthcare professionals in compliance with the standards of the College of Physicians and Surgeons of British Columbia, the College of Registered Psychologists of BC, and all applicable provincial and federal healthcare regulations.
This program is fully private pay and can be covered by extended benefits or Health Spending Accounts. Aroga does not direct bill. No MSP billing occurs within any pathway. No physician referral is required for enrollment.

Results described reflect clinical outcomes from CBT-I research and program participants. Individual results vary. This program is not a substitute for emergency mental health care. If you are in crisis, please contact a crisis line or emergency services.

aroga.com | Privacy Policy | Terms and Conditions | Contact Us
© 2025 Aroga Lifestyle Medicine. All rights reserved. Canadian Owned and Operated.