Sleep intake & assessments plan

Clarity that turns “I can’t keep doing this” into a sleep plan that actually fits

If you’re booking a sleep intake, you’re probably not looking for another list of tips. You want an explanation that makes your nights make sense — and a next step that’s realistic. You don’t need to have everything figured out to begin: the process creates direction step by step, so treatment isn’t guesswork.

Quick read — 60 seconds

For adults who want clarity + a plan, not a label
Intake + structured screening + sleep tracking, so recommendations match real life — not generic advice
You leave with clear feedback and a tailored Sleep Intervention Plan
Your plan points to the right path: individual CBT-i, group CBT-i, or a staged approach

Is this for you?

This service may be helpful if you are an adult who…

Struggles with insomnia — sleep onset, middle-of-the-night awakenings, early waking, or sleep anxiety
Has tried routines, supplements, or “sleep hygiene,” but sleep still feels unpredictable
Wants a plan that accounts for stress, nervous system load, and real-world constraints
Wants to know what to do first, what to do next, and how to measure progress

You do not need to be certain what’s causing it to begin. We start by clarifying the maintaining pattern and building a plan that fits.

A common turning point we see — people arrive saying:

“I’m exhausted… but the moment I lie down, my brain turns on.”

“I can fall asleep, but I’m awake at 3 a.m. almost every night.”

“I’ve tried everything — and now I’m scared of bedtime.”

The “wall” is the moment it becomes undeniable that effort isn’t the issue — your system has learned to be awake at the wrong times. That’s where a structured plan matters: CBT-i is the most supported behavioural treatment for chronic insomnia, and it targets the mechanisms that keep insomnia going.

The point isn’t a diagnosis. The point is direction.

When the pattern becomes clear, next steps stop being guesswork

Many adults arrive at intake after years of pushing harder — earlier bedtimes, stricter routines, more tracking, more effort — only to feel more alert and more frustrated at night. When it becomes clear how your sleep system, thoughts, emotions, nervous system activation, and schedule interact, your Sleep Intervention Plan can be built around direction, not perfection — so change holds under real life.

What this assessment provides

Intake with a licensed clinician focused on your sleep history, stress load, and day-to-day functioning
Structured screening and sleep tracking — a sleep diary and targeted questionnaires as clinically indicated
Identification of the maintaining loop: sleep pressure, conditioned arousal, circadian factors, and cognitive-emotional drivers
Clear feedback in practical language
A tailored Sleep Intervention Plan outlining next steps and recommended supports

This assessment is not

The goal is understanding and direction — so treatment becomes precise.

Three concerns people often have

…and how we address them

“Isn’t this just sleep hygiene?”

No. Sleep hygiene can support sleep, but it is not recommended as a stand-alone treatment for chronic insomnia. Your plan is built on CBT-i principles: multicomponent CBT-i, stimulus control, sleep restriction therapy, and cognitive and arousal strategies as appropriate.

“What if something else is going on?”

That’s exactly why we screen. The intake phase helps us identify when additional medical follow-up may be appropriate — for example, symptoms consistent with sleep-disordered breathing or circadian disruption. We build the best intervention plan and coordinate care when needed.

“I’m already exhausted. Can I keep up?”

Yes. We keep the process paced and collaborative. The goal is not perfection — it’s consistency. We start with the minimum effective steps, often a sleep diary baseline and one or two key changes, then adjust using your real data.

The intake & assessment process

Three phases — and how we do things differently

The process is structured, paced, and clinically grounded. Progression occurs only as clinically appropriate — some clients need fewer steps; others benefit from a more comprehensive intake.

Intake & understanding your sleep experience

A focused intake to understand your sleep story and context — what your nights look like, what you’ve tried, what’s changed over time, and how stress, routines, and nervous system activation show up around bedtime.

Structured screening & sleep tracking

Sleep tracking and targeted tools — often including a sleep diary — clarify patterns such as sleep onset latency, wake after sleep onset, early waking, timing consistency, and sleep efficiency. Tools support clinical judgment; they don’t replace it.

Clinical integration, feedback & intervention planning

We integrate what we learned into a clear formulation of your maintaining loop, then create your Sleep Intervention Plan. You receive direct verbal feedback, a written summary in practical language, and a tailored plan of recommended next steps.

What you’ll walk away with

The Sleep Intervention Plan

Whether your insomnia is primarily stress-maintained, schedule-maintained, conditioning-maintained, or a combination — you leave with a plan that is specific and usable:

Clear therapeutic targets — what we’re changing first
A baseline sleep profile — what your pattern is doing now
First-step actions and a suggested timeline
CBT-i-aligned recommendations
Practical supports you can apply in daily life, so progress holds under stress

Your plan points to the right STG Health treatment path

Option A — Individual CBT-i sleep therapy

For complex patterns, high sleep anxiety, or comorbid stress. See how individual CBT-i works →

Option B — Group CBT-i

Structured, affordable skill-building in a time-limited group format.

Option C — A combined approach

Therapy plus structured course supports through the STG Online Clinic.

Option D — Coordinated next steps

When additional medical follow-up is advised, we coordinate referrals so you’re not left guessing.

STG Online Resource Library — included for clients

As part of your care, you may receive access to our CBT-i Online Course — a self-paced program with short lessons and downloadable tools, including sleep diary resources. It’s designed to reinforce your intervention plan between sessions, not to replace therapy or medical care.

Ready to take the next step?

If sleep has become a nightly battle, you don’t need more effort — you need a plan that matches how insomnia actually works. You don’t need to have everything figured out to begin.