An online course for teens and young adults to tackle insomnia because it's hard to change anything else when they're sleep deprived and exhausted
This program was created with you in mind if...
- You've tried everything but nothing works
- You feel powerless when it comes to getting your teen/YA out of their beds and off their devices
- Every morning is a battle to drag your exhausted teen out of bed
- You're getting into fights and nagging because you're worried about their future
- You'd like them to take more ownership so you can trust them and enjoy the relationship more
- You're looking for a comprehensive but digestible program
- You want to learn alongside your teen/YA so you can best support them
By the end of this program,
your teen/YA will have…
- A clear understanding of what's driving their sleep problem using the DECODE Framework
- Defined their sleep goals and the powerful reasons why better sleep matters to them
- Build effective routines (evening, bedtime, wake-up, morning)
- Built a toolkit of strategies to wind-down, wake up on time, and manage fatigue
- Established a simple and quick practice to address stress and a busy mind at bedtime
- Reset their sleep system so that they can get out of the vicious cycle of insomnia and exhaustion
- Created a relapse prevention plan
By the end of this program,
you will have…
- Learned everything your teen has learned so that you can best support them (and sleep better yourself!)
- Set up an environment that is conducive to good sleep for the entire household
- Learned skills and strategies to navigate the trickiest interactions related to their sleep without getting into conflict (i.e. waking up and putting away devices)
- Built rituals to help you stay connected to your teen
- Learned principles, frameworks, and strategies to better support your teen in making future changes
A Parent's Perspective
"DECODE Insomnia is a program that goes beyond the standard and typically ineffective advice doled out to teenagers with sleep issues. This program, developed by Dr. Ooi, is a structured step-by-step approach that provides an understanding of the sleep challenges facing teens today. My child was exhausted, sleep deprived and extremely frustrated at the start of the program. By the end, she had a more regular sleep pattern, she was getting more hours of sleep which in turn gave her more energy during the day. I would say even more importantly, she felt heard and validated."
E. Lam
What’s Inside?
WELCOME
By the end of this module, you and your teen/YA will have
- Been oriented to the course platform and how to have your questions answered
- Implemented a few key steps to get the most out of the program
Module 1
LEARN
By the end of this module, you and your teen/YA will have
- A clear understanding of what’s driving the sleep problem using DECODE Framework
- An understanding of why the teen/YA years are a perfect storm for insomnia and sleep timing issues
- Insight into the 3 powerful barriers that block your teen from taking action
- Clear direction on the best, most direct way to get sleep on track (i.e. the roadmap)
Module 2
JUMPSTART
By the end of this module, you and your teen/YA will have
- Learned how to avoid the most common insomnia trap
- Set up a Cozy Nook so that your teen/YA can stop defaulting back into their bed and fueling a powerful factor driving insomnia
- Set up a Sleep Kit so that your teen/YA can stop defaulting to their phone (and other devices)
- Tackled any other remaining low-hanging fruit
Module 3
DEFINE
By the end of this module, you and your teen/YA will have
- Define goals for the program
- Defined the powerful reasons why better sleep is important to them
- Established a North Star to help guide them through the program and find their own motivation to make these changes
Module 4
AUTOMATE
By the end of this module, you and your teen/YA will have
- Learned about the power of routines and habits
- Put the trickiest moments to navigate on autopilot (i.e. waking up, the morning, being ready for bed on time, winding down for sleep)
Module 5
PLAN
By the end of this module, you and your teen/YA will have
- Learned strategies to respond to stress and overwhelm at bedtime
- Learned how to address a busy mind
- Learned how to refocus onto more helpful thoughts
- Learned how to get distance from sticky thoughts and feelings
- Put all of the above strategies together in a Can't Sleep Plan
Module 6
READY
By the end of this module, you and your teen/YA will have
- Learned how to complete the 30 second DECODE Sleep Logs
- An introduction to the Reset
- Scheduled and 'made decisions ahead of time' to make the Reset much easier
- Ensured your teen/YA is ready to hit the ground running with the Reset Readiness Checklist
Module 7
RESET
By the end of this module, you and your teen/YA will have
- Set up the Reset to address the powerful DECODE factors keeping your teen stuck in insomnia and exhaustion
- Learned how to troubleshoot the Reset
- Learned how to make adjustments to the Reset
Module 8
MAINTAIN
By the end of this module, you and your teen/YA will have
- Celebrated wins
- Learned how to find a happy medium after the Reset
- Learned how to prevent future sleep problems
- Created a solid plan for when sleep gets derailed
What's Included
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6 month immediate access to the course portal where you will find the 8 DECODE ONLINE modules as well as all bonus materials
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Printable calendars, logs, worksheets, cheat sheets, and checklists that complement the video lessons
- Access to the DECODE Swipe File Vault with sample bedtime routines, morning routines, evening routines, wake-up rituals, Can’t Sleep Plans, and weekend/weekday schedules that your teen/YA can adapt and make their own, bypassing the heavy-lifting of starting from scratch.
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6 month access to live virtual monthly workshops and access to the vault of past workshop recordings
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6 month access to biweekly live virtual Q&A sessions with Dr. Cara Ooi and access to the vault of past Q&A recordings
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A separate portal log-in for your teen to foster ownership and independence in the program
How to Help Your Teen/YA Tackle Insomnia Without The Fighting and Unnecessary Frustration
As a parent, you play a critical role in helping your teen sleep better amidst the ‘perfect storm’ for insomnia in adolescence. In this workshop, you’ll obtain guidance on how to best support your teen through the program and how to avoid getting into conflict with your teen (which often leads to everyone digging in their heels!).
What's Included
- A high-level overview of what’s to come for both you and your teen during the program
- A discussion about common traps to avoid as a parent that derail progress and lead to unnecessary frustration for everyone
- Specific strategies to avoid conflict and navigate tricky moments (waking up for school, putting away devices, and being ready for sleep on time)
- A Q&A period
- Hour-long virtual workshop available for parents live every 3 months
- Access to a workshop recording if you would like to attend immediately
How to Relax with Relationship Teacher Dani Kraftchuk
In this workshop with relaxation teacher Dani Kraftchuk, you and your teen/YA will be introduced to a variety of tools to help find a state of rest.
What's Included:
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A discussion about common traps and reasons why relaxation practices have not been helpful in the past
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A sample of various relaxation techniques so that you and your teen/YA can discover what works for them
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Guidance on how to incorporate these tools into the simple and short DECODE Can't Sleep Plan
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A Q&A at the end of the workshop with Dr. Ooi and Dani Kraftchuk
- Hour-long virtual workshop available for teens/YA and parents every 2-3 months
- Access to the workshop recording immediately
The First 3 Steps to Take to Get Your Sleep On Track for Good
Often getting started is the hardest part. In order to jumpstart progress and avoid staying stuck in inaction, the work of taking the critical first three steps is completed DURING the workshop.
What‘s Included:
- Accountability and dedicated time to take action
- Step-by-step guidance on how to take these first three steps effectively
- Troubleshooting and immediate answers to questions
- Hour-long virtual workshop available for teens/YA every 1-2 months
- Access to recordings of past workshops to get acting right away
Sign-up for DECODE ONLINE
OR
Money-Back Guarantee
Once you join DECODE ONLINE, you and your teen will be invited to test things out for 14 days and work through the first 2 modules (LEARN and JUMPSTART) before making a final decision.
If it is not a good fit, simply reach out, show us you’ve given the modules a try, and you’ll be eligible for a full refund.
Frequently Asked Questions
What if my teen is not interested in making changes to their sleep?
How much of a time commitment is this for me? For my teen/YA?
Is it really possible for my teen/YA to sleep better?
Why is access only 6 months?
Does this program provide 1:1 support? Will my teen/YA get to work directly with Dr. Ooi?
Is this a therapeutic program?
How is this program different from other programs for insomnia?
Why start with sleep?
There are so many reasons why I do this work and why I think sleep is a great place to start even if there are a lot of other things to tackle.
Sleep has a direct, profound, but often underestimated impact on physical and mental health. Studies have shown that improving sleep alone improve outcomes in individuals with mood disorders and anxiety.
Poor sleep and exhaustion can block progress. This may present in many different ways:
- Being unable to attend appointments and access supports if unable to wake-up
- Being unable to change patterns and habits
- Being unable to learn new skills due
- Being unable to stay consistent with taking action
Sleep strategies are straight-forward and highly effective, often producing results in days to weeks if implemented the right way. A quick and concrete approach can make all of the difference when it is just normal to be exhausted, distracted and ambivalent when you are a teen or YA living in 2022.
The strategies and frameworks used to address insomnia and in this program translate to all other areas of life and to future changes. Changing sleep involves learning how to get set up to succeed, how to define goals, how to clarify values, how to build routines and habits, how to stop unhelpful habits, how to build skills, and how to troubleshoot. The skills learned to relax and to respond effectively to unhelpful thoughts are directly helpful in addressing mood, anxiety and emotion regulation concerns.
Finally, it’s a great first win. Your teen/YA can see that the results of their efforts and this fuels the real game-changers: confidence, motivation, and hope.
