Insomnia: ENT Solutions for Better Sleep
Why Is Sleep Important?
Insomnia is more than just an occasional restless night – it’s a sleep disorder that can seriously impact your daily life. About 10% of the world’s population experience insomnia that qualifies as a medical condition, which means up to two-thirds of people occasionally experience insomnia symptoms. It’s usually not dangerous, and there are many ways — including medications and mental health options — to treat it. If you have insomnia, you might have trouble:
- Falling asleep at night
- Staying asleep through the night
Even when you do sleep, you may not feel refreshed in the morning. This can leave you feeling tired, irritable, and unfocused during the day.Insomnia isn’t always a standalone issue. Sometimes it’s a symptom of another health problem and in other times, . Other times, it’s caused by lifestyle factors or stress.Are sleep troubles affecting your daily life? Don’t suffer in silence. Our ENT specialists in Nuffield can help diagnose the root cause and find solutions. Book a consultation today to take the first step towards better sleep.
Why Is Sleep Important?
Sleep plays a vital role in your overall health and wellbeing. Good sleep hygiene is vital for maintaining overall health and can significantly enhance your sleep quality by fostering better sleep habits. It’s not just about feeling refreshed, a good sleep quality affects nearly every aspect of your life. During sleep, your brain forms new connections and processes information from the day. This helps your brain to function properly by keeping your memory, learning, and problem-solving skills sharp. Sleep also impacts your physical health by allowing your body to repair itself by releasing hormones that support growth and tissue repair. A healthy sleep-wake cycle can help:
- Strengthen your immune system
- Regulate appetite and metabolism
- Lower risk of heart disease and stroke
- Reduce stress and improve mood
If you’re struggling with insomnia or poor sleep, we’re here to help.Seeking help from a sleep specialist can make a big difference in your overall health and quality of life. Get a better, healthier sleeping pattern by booking a consultation with Nuffield ENT today.
What Kind of a Sleeper Are You?
- Early birds: You’re up with the sun, ready to tackle the day. Like a baker who starts work at 4 am, you’re most productive in the morning hours.
- Night owls: You come alive after dark. Similar to a nurse on the night shift, you find your groove when others are winding down.
- Short-sleepers: You function well on less rest than most. Think of a new parent who adapts to broken sleep but still manages daily tasks.
- Light sleepers: You wake easily at small noises. This could be helpful if you’re a doctor on call, always ready to respond.
- Heavy sleepers: You sleep through alarms and commotion. Like a teenager on a weekend, you might need extra effort to wake up.
- Seasonal sleepers:Your sleep patterns change with the seasons. You may sleep more in winter, like a bear preparing for hibernation.
- Nap lovers:You recharge with short daytime sleeps. A quick kip after lunch, like in some Mediterranean cultures, keeps you going.
- Restless sleepers:You toss and turn throughout the night. This could affect your partner, like sharing a bed with a fidgety child.
- Sleep schedule shifters:Your bedtime varies widely. This might work if you’re a freelancer with flexible hours.
- Consistent sleepers:You stick to the same sleep and wake times. This regularity could benefit you like a train conductor who relies on punctuality.
Insomnia Symptoms
- Difficulty falling asleep:Constant tossing and turning, unable to drift off despite being tired.
- Frequent awakenings:Waking up multiple times during the night and struggling to return to sleep.
- Early morning awakenings:Waking up prematurely around 4 am and unable to sleep again. This early rise can leave you feeling drained and groggy during the day.
- Daytime exhaustion:Feeling extremely tired during the day, affecting focus and productivity that even simple tasks may feel overwhelming to get done.
- Irritability:Increased annoyance over minor disturbances. You may also notice that you often get mood swings.
- Mood changes:Experiencing anxiety or depression due to lack of sleep. Your emotional being often suffers when you don’t get enough sleep or rest.
- Cognitive impairment:Increased mistakes and memory issues due to sleep deprivation. Without proper sleep, you may find it difficult to memorise and fully understand things, affecting your personal and professional life.
When Should I See A Sleep Specialist?
If you’ve been tossing and turning night after night, it may be time to get expert help. Here are some signs that suggest you should talk to a doctor:
- Your sleep issues last more than a few weeks
- Lack of sleep affects your daily life and work
- You feel tired and irritable during the day
- You have trouble concentrating or remembering things
- You experience microsleep or the brief instances where you fall asleep during waking hours, especially if they happen while you’re working or driving.
- If improving your sleep hygiene has not helped
Types of Insomnia
Insomnia can be categorised into short-term and long-term types. At some point, many adults have short-term insomnia, which can last for days or weeks. Short-term insomnia is usually due to stress or a distressing event. While long-term insomnia, also called chronic insomnia, can last for three months or more and may be related to other medical conditions or medicines.
Short-term Insomnia:
- Primary Insomnia:Occurs independently without a direct cause, leading to unexplained sleeplessness.
- Sleep-onset Insomnia: Difficulty initiating sleep, which is problematic for those with early responsibilities. It is often described as tossing and turning without any chance of getting a good sleep. Even after spending half an hour in bed, most people with sleep-onset insomnia still can’t fall asleep.
- Sleep-maintenance Insomnia:Waking up in the middle of the night and not being able to sleep again. Most people with this type of insomnia wake up at least once during the night and struggle to fall asleep again for at least half an hour.
- Paradoxical Insomnia: Perceived lack of sleep despite sufficient sleep duration as shown in sleep studies. This is typically caused by imbalanced perception of time, increased metabolism or oxygen levels during sleep, and being hyper aware during sleep.
- Acute insomnia: Acute insomnia is a common sleep disorder characterised by short-term difficulty falling asleep or staying asleep. Unlike chronic insomnia, which persists for months or years, acute insomnia typically lasts for a few days or weeks. This type is typically caused by stress, physical discomfort, environmental factors, medications, or substance abuse.
Long-term Insomnia:
- Secondary Insomnia:Also known as comorbid insomnia, secondary insomnia is triggered by other health conditions or medications, such as chronic pain or steroid use. This can also be linked to depression, anxiety, and restless legs syndrome or the very strong urge to move the legs.
- Chronic Insomnia:Persistent difficulty in falling or staying asleep for a month or more, affecting daily functions and mental state. Also known as insomnia disorder, this type typically occurs at least 3 times a week and can be caused by emotional upset, travel, shift work, and long-term stress.
- Mixed Insomnia:A combination of problems with both falling asleep and staying asleep.
- Behavioural Insomnia of Childhood:Children refusing to sleep without a parent present, disrupting family sleep. This type can also be caused by various factors, such as inconsistent bedtime routines, inadequate parental limit-setting, and stress.
- Fatal Familial Insomnia (FFI): A rare, genetic disorder that causes progressive insomnia. People with FFI experience increasingly severe sleep disturbances that eventually lead to death.
What Counts as Chronic Insomnia?
- Frequency: You struggle to sleep at least 3 nights per week
- Duration: Your sleep problems last for 3 months or longer
- Environment: You have difficulty sleeping even with proper time and conditions
- Unexplained: Your insomnia isn’t due to other medical issues or substances
Chronic insomnia can affect people of all ages and is more common in women and older adults. If you think you might have chronic insomnia, it’s best to speak with your GP.
Remember, good sleep is crucial for your physical and mental health. Don’t ignore ongoing sleep problems and cause more complicated conditions. Help is available, and treatment can make a big difference in your quality of life. Book your appointment with Nuffield ENT now and let us help you manage your insomnia.
Causes of Insomnia
Psychological Factors
- Stress: Work pressures, financial worries, or family issues can keep your mind racing at night
- Anxiety:Excessive worry about daily life or future events may prevent you from relaxing and getting a healthy sleep-wake cycle.
- Depression:This mood disorder can disrupt sleep patterns, causing early morning waking.
- PTSD: Traumatic experiences can lead to nightmares and hypervigilance, making sleep difficult. Individuals with PTSD often find that their sleep is interrupted by distressing memories and heightened anxiety.
- Night terrors or bad dreams: Psychological stress or trauma can trigger negative thoughts and emotions, leading to night terrors or bad dreams.
Lifestyle
- Caffeine:Consuming coffee, tea, or energy drinks late in the day can keep you awake. Caffeine is a stimulant that can interfere with your ability to fall asleep, even if consumed hours before bedtime.
- Alcohol:While it might help you fall asleep, it often leads to disturbed sleep later in the night. As its effects wear off, you may experience awakenings and reduced sleep quality.
- Eating too much late in the evening:A light snack before bedtime is fine, but overeating can lead to discomfort and heartburn, which occurs when stomach acid flows back into the oesophagus, potentially disrupting your sleep.
- Change your level of activity: Reduced physical or social activity can interfere with sleep quality, and being less active increases the likelihood of daytime napping, which may disrupt nighttime rest.
- Drugs: Smoking or vaping can act as a stimulant, making it harder to drift off. Nicotine can lead to increased heart rate and heightened alertness, both of which disrupt the natural transition to sleep. Additionally, certain drugs can make it hard to fall or stay asleep.
- Irregular sleep schedule: Shift work or jet lag can disrupt your body’s circadian rhythms (natural sleep-wake cycle). When your sleep schedule keeps changing a lot, it can be tough for your body to keep up.
- Screen time: The blue light from phones and computers can interfere with melatonin production. Prolonged exposure to screens before bed can delay sleep onset and reduce overall sleep quality as it makes you feel active instead of sleepy.
Environmental Factors
- Noise: Traffic, neighbours, or a snoring partner can disrupt your sleep. This is especially true if you’re a light sleeper who easily gets disturbed even by light noises.
- Light:Streetlights or early morning sunlight can wake you prematurely. Light exposure during the night can confuse your body’s internal clock, making it harder to stay asleep.
- Temperature: Being too hot or cold can make it hard to fall asleep and stay asleep.
- Uncomfortable bedding:An old mattress or unsuitable pillows can lead to discomfort and poor sleep. A pillow or mattress that can’t support your body and allow it to relax may interfere with your sleep.
Physical and Psychiatric Illness
- Chronic pain:Conditions like arthritis or fibromyalgia can make it hard to get comfortable. Persistent pain can lead to frequent awakenings and a reduced ability to fall back asleep.
- Sleep apnoea:This disorder causes breathing interruptions during sleep, leading to poor sleep quality. Individuals with sleep apnea often wake up gasping for air, leading to fragmented sleep and daytime fatigue.
- Restless legs syndrome: An irresistible urge to move your legs can keep you awake. This condition is often accompanied by uncomfortable sensations in the legs, making it challenging to relax and fall asleep.
- Alzheimer’s and dementia:These conditions often disrupt sleep-wake cycles. Individuals may experience changes in their sleep patterns, including increased nighttime wakefulness and daytime drowsiness.
- ADHD: People with ADHD may find it difficult to “switch off” their minds at night, making it challenging to fall asleep.
- Cancer:Cancer can lead to insomnia due to physical symptoms like pain and discomfort, as well as emotional stress related to diagnosis and treatment. Additionally, certain cancer treatments, such as chemotherapy and radiation, may disrupt sleep patterns.
- Diabetes:Diabetes can cause insomnia through fluctuations in blood sugar levels, which may lead to frequent urination and discomfort during the night.
- Heart disease: Heart diseases cause shortness of breath, chest pain, or anxiety related to the condition, impacting sleep quality.
- Asthma:Asthma can lead to insomnia due to nighttime symptoms such as coughing, wheezing, and difficulty breathing. These symptoms can disrupt sleep and make it challenging for individuals to achieve a restful night.
- Gastroesophageal reflux disease (GERD):GERD can cause insomnia as acid reflux often worsens when lying down, leading to discomfort and interrupted sleep. This condition can also trigger coughing or throat irritation during the night, further hindering sleep quality.
- Overactive thyroid: An overactive thyroid (hyperthyroidism) can result in insomnia due to increased metabolism and heightened energy levels that make it difficult to relax and fall asleep. Symptoms such as anxiety, irritability, and rapid heart rate can also contribute to sleep disturbances.
- Parkinson’s disease: Parkinson’s disease can disrupt sleep due to motor symptoms like tremors and stiffness that make it uncomfortable to rest. It may also cause vivid dreams or REM sleep behaviour disorder, further complicating sleep patterns.
- PMS and menopause: PMS and menopause can contribute to insomnia through hormonal fluctuations that affect mood and physical comfort. Symptoms such as hot flashes, night sweats, and mood swings are culprits in causing discomfort hindering you from having enough sleep.
Risk Factors For Insomnia
Age :
Research from 2019 shows that up to 75 percent of older adults experience insomnia symptoms due to ageing, which alters sleep patterns and makes it harder to fall and stay asleep, often caused by lower melatonin levels that lead to more nighttime awakenings. Health changes and increased medication use can affect sleep quality in people of all ages. Sleep problems also impact children and teenagers, who may resist regular bedtimes because their internal body clocks are delayed, leading them to prefer staying up late and sleeping in.
Gender :
If you’re a woman, you’re more likely to experience insomnia. Hormonal changes during menstruation, pregnancy, and menopause can disrupt your sleep patterns. Night sweats and hot flashes during menopause can make it especially difficulty sleeping.
Stress :
Your daily worries can keep you up at night. Work pressures, financial concerns, or relationship issues can all lead to racing thoughts when you’re trying to sleep. Stress triggers the release of cortisol, a hormone that can make you feel more alert and awake.
Light sleepers :
Light sleepers are individuals who are easily disturbed by noise or disruptions, making it difficult for them to achieve deep, restorative sleep.
People with fear or anxiety about sleep : Individuals who experience fear or anxiety about sleeping often find themselves preoccupied with worries related to sleep, which can hinder their ability to relax and fall asleep.
Repeated violence or abuse : Experiencing repeated violence or abuse can lead to trauma-related sleep disturbances, making it challenging for victims to feel safe and secure enough to sleep soundly.
Alcohol consumption : Alcohol consumption can disrupt normal sleep patterns, leading to fragmented sleep and increased awakenings during the night, ultimately exacerbating insomnia.
Irregular sleep schedule : If you work night shifts or frequently travel across time zones, your body’s internal clock can get confused. This can make it hard to fall asleep when you need to. Trying to stick to a consistent sleep routine can help, but it’s not always easy with these lifestyle factors.
Medical conditions : Certain health issues can interfere with your sleep. If you have chronic pain, asthma, or sleep apnoea, you might find it harder to get comfortable and stay asleep. Mental health conditions like depression and anxiety can also lead to insomnia.
Diagnosing Insomnia
- Consultation with General Practitioner (GP): Your GP can identify the causes of insomnia and suggest appropriate treatments.
- Multiple sleep latency test (MSLT): This measures how quickly you fall asleep in a quiet environment during the day. The MSLT is a full-day test that consists of five scheduled naps. During each nap trial, you will lie quietly in bed and try to go to sleep. Once the lights go off, the test will measure how long it takes for you to fall asleep. You will be awakened 15 minutes after you fall asleep. If you do not fall asleep within 20 minutes, the nap trial will end. This test is always done following a sleep study that measures your sleep quality and duration.
- Sleep Diary: Initially, you may need to document your sleep patterns, daily habits, and activities for 1-2 weeks to gather insights into your sleep-wake cycles.
- Physical Examination: Your doctor will conduct a physical check to identify any underlying health issues and discuss your medical history and lifestyle.
- Referral to Sleep Clinic: For more detailed analysis, a referral to a sleep clinic may be necessary where specialists conduct comprehensive evaluations.
- Polysomnography (Sleep Study): An overnight stay at a sleep centre to monitor brain waves, heart rate, breathing, and eye movements while sleeping.
- Actigraphy: For home monitoring, wearing a device on your wrist to track sleep-wake patterns over an extended period may be recommended.
Insomnia Treatments Offered By Nuffield ENT
Cognitive Behavioural Therapy for Insomnia (CBT-I):
This therapy helps you change thoughts and behaviours that keep you from sleeping well. You’ll learn to relax your mind at bedtime, making it easier to drift off. This is a short-term treatment that is considered the first-line treatment for insomnia. CBT-I re-evaluates patients’ beliefs about sleep and fixes their sleep by associating their bed and bedtime with rest. Typically, this treatment involved 6 to 8 sessions with each lasting for 30 to 60 minutes.
Stimulus Control Therapy:
This method teaches you to link your bed with sleep only. It establishes a consistent sleep schedule with a set bedtime and wake time. Go to bed when sleepy, avoid TV, the use of phone or social media, or having snacks in bed, and get up at the same time daily. It helps reset your sleep patterns by avoiding naps, reserving your bed for sleep only, and getting out of bed if you can’t sleep.
Sleep Restriction Therapy:
If you spend too much time in bed not sleeping, this therapy can help. It limits your time in bed to match your actual sleep time. You’ll gradually increase bedtime as your sleep improves. This therapy involves a multi-step process that involves, keeping a sleep journal, restricting the amount of time you spend in bed then gradually increasing that time as your sleep improves, and adhering to sleep schedules.
Light Therapy:
Helps manage insomnia by exposing you to bright light that mimics natural sunlight. This helps reset your internal clock, making it easier to fall asleep and wake up at the right times. It’s especially good for adjusting sleep schedules disrupted by jet lag or unusual work hours. Just sit near a light box for a bit in the morning, and it can improve your sleep quality and mood.
Cognitive Therapy:
Learn to replace negative thoughts about sleep with positive ones. This can ease anxiety and make falling asleep easier.
UPPP:
Uvulopalatopharyngoplasty (UPPP) removes excess tissue in the throat to open up the airway which can help reduce sleep disturbances caused by obstructive sleep apnea which is a common cause of insomnia.
Maxillomandibular Advancement:
This surgery moves the jaw forward to increase the upper airway size which can help you breathe better during sleep and improve sleep quality in sleep apnea patients.
Hypoglossal Nerve Stimulation:
This treatment stimulates the nerve that controls tongue movement to prevent the tongue from blocking the airway during sleep. It’s good for sleep apnea patients who don’t respond to other treatments.
Other Insomnia Treatments
- Sedative drugs: Sedative drugs, which derive their name from a Latin word meaning “to settle,” work by reducing nervous system activity to help alleviate insomnia.
- Hypnotic drugs: Hypnotic drugs, named after Hypnos, the Greek god of sleep, are specifically designed to induce sleepiness and facilitate the onset of sleep. Like sedatives, they should be used cautiously under medical supervision to prevent adverse effects or interactions with other treatments.
- Herbs and supplements: Herbs and supplements, such as valerian root or melatonin, are often used as natural alternatives for treating insomnia because they can promote relaxation and improve sleep quality.
- Medications and supplements: If therapy and lifestyle changes fail to alleviate insomnia, your clinician might prescribe medications, known as Z-drugs, such as eszopiclone (Lunesta), zolpidem (Ambien), or triazolam (Halcion) to help improve sleep.
- Melatonin: Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.
- Sleeping tablets: Sleeping pills should be used only for brief durations (less than two weeks), such as in situations where you are extremely distressed and unable to sleep at all.
- Behavioural Sleep Medicine: Behavioural Sleep Medicine (BSM) focuses on improving sleep quality by modifying behaviours and habits related to sleep. The process typically begins with an initial assessment and the use of a sleep diary, followed by education on sleep hygiene and cognitive-behavioural techniques to address negative thoughts and behaviours . Treatment may include stimulus control, sleep restriction, and relaxation strategies, with regular follow-ups to monitor progress and maintain healthy sleep patterns.
- Other approaches: Lifestyle changes and home remedies can effectively manage insomnia symptoms; for example, natural sleep aids like warm milk, herbal tea, or valerian, along with relaxing essential oils such as lavender, can promote better sleep. Practices like mindful meditation, acupuncture, and regular exercise (at least 30 minutes a day) have been also shown to enhance sleep quality and alleviate insomnia by reducing stress and increasing melatonin levels.
At Nuffield ENT, we understand how insomnia can impact your life, affecting not just your nights but also your overall well-being. Our clinic offers a range of effective treatments tailored to address the root causes of your difficulty in staying asleep. Whether you’re struggling with persistent insomnia, sleep apnea, or other sleep-related issues, our experienced team is here to help. Contact us at Nuffield ENT today and get a better, restful sleep free from interruption.
Insomnia Risks
- Daytime Fatigue and Drowsiness:Struggling with insomnia can lead to persistent fatigue and drowsiness during the day. This decreased alertness not only hampers your performance at work or school but also increases the risk of accidents and injuries.
- Mood Changes:Insomnia can significantly affect your emotional well-being. You may experience increased irritability, anxiety, or even depression, which can strain personal and professional relationships.
- Physical Health Effects:Your physical health reflects the effects of chronic sleep disorder. This can cause headaches, digestive issues, and a weakened immune system.
- Dependence Risk:Using alcohol or sleeping pills for sleep can lead to dependency. Although there’s a temporary relief that these medications may give, dependency on them may cause more significant sleep issues over time that may be harder to overcome.
- Increased Health Risks:Long-term insomnia is linked to higher risk of high blood pressure, heart disease and type 2 diabetes.
Insomnia Complications
- Cognitive Issues:Impaired memory, focus, and concentration can result from insomnia. Your performance at work or school may be affected and a higher risk of accidents may also occur caused by slowed reaction time while driving due to cognitive difficulties.
- Immune System Weakness:Your immune system can be weakened by sleep deprivation, making you more vulnerable to viruses and colds. You feel exhausted and more likely to get sick when your body doesn’t get the rest it needs to fight against infections.
- Shortened Life Expectancy:A shorter lifespan has been associated with chronic sleep deprivation. Long-term sleeplessness can lead to a number of health problems.
- Mental health conditions:Anxiety disorders, including post-traumatic stress disorder (PTSD), can interfere with your ability to sleep, leading to insomnia. Consistently waking up too early may indicate depression, and insomnia is frequently associated with various other mental health issues, creating a cycle that can worsen overall mental well-being. Substance misuse can also be a factor that heavily affects one’s mental health. When an individual abuses drugs, it can lead to mental health issues, such as anxiety, depression, and increased stress.
- Higher risk of high blood pressure:Lack of sleep puts stress on the body, which can lead to hormonal changes that elevate heart rate and constrict blood vessels, ultimately contributing to higher blood pressure levels.
- Stroke:Not getting enough sleep can increase your risk of stroke, which can cause weakness, numbness, difficulty speaking, and vision problems.
- Worsened heart disease:Insomnia is linked to an increased risk of heart disease due to its effects on various bodily functions, including blood pressure regulation and inflammation. Poor sleep can lead to conditions such as obesity, diabetes, and high blood pressure, all of which are risk factors for heart disease.
- Obstructive sleep apnea: Obstructive sleep apnea (OSA) is a condition where breathing repeatedly stops and starts during sleep, leading to fragmented rest and insomnia. Individuals with OSA often experience excessive daytime sleepiness and may develop complications such as high blood pressure and heart disease if left untreated.
- Obesity:Lack of sleep can lead to hormonal imbalances that increase appetite and cravings for unhealthy foods. Obesity can worsen sleep quality by causing breathing problems during sleep
- Asthma:Individuals with asthma may experience insomnia due to nighttime symptoms such as coughing, wheezing, and difficulty breathing. Poor sleep can also increase the frequency of asthma attacks.
- Psychosis:Insomnia is common in individuals with psychotic disorders, such as schizophrenia, as these conditions can cause disruptions in thought processes and emotions that affect sleep.
- Type 2 diabetes:Insomnia is also a contributing factor to developing type 2 diabetes by affecting how the body processes glucose and insulin. If you have poor sleep quality, it could be due to insulin resistance, which can lead to elevated blood sugar levels and increase the risk of developing diabetes.
- Thyroid disorders:Thyroid disorders, such as hyperthyroidism (overactive thyroid) or hypothyroidism (underactive thyroid), can significantly impact sleep quality and contribute to insomnia. An overactive thyroid may cause symptoms like anxiety and restlessness, while an underactive thyroid can lead to fatigue and excessive sleeping, both disrupting normal sleep patterns.
It’s hard to get a healthy lifestyle if getting enough sleep is a difficult thing to achieve. That’s why Nuffield ENT is here to help you conquer insomnia and get better sleeping patterns and habits. If you want a healthier you through better sleep, then book a consultation with us today and we’ll be happy to provide you the personalised treatment and care.
Cost of Insomnia Treatment in Singapore
- Cognitive Behavioural Therapy for Insomnia (CBT-I):SGD $150 – SGD $250
- Stimulus Control Therapy: Included in CBT-I, no additional cost
- Sleep Restriction Therapy: Included in CBT-I, no additional cost
- Cognitive Therapy: Included in CBT-I, no additional cost
- UPPP (Uvulopalatopharyngoplasty): SGD $5,000 – SGD $15,000
- Maxillomandibular Advancement: SGD $20,000 – SGD $40,000
- Hypoglossal Nerve Stimulation:SGD $30,000 – SGD $50,000
- Light Therapy:SGD $80 – SGD $150 per session
- Sleep Study:SGD $1,500 – SGD $2,500
- Medication Consultation: SGD $100 – SGD $200
It’s important to chat with a sleep specialist to find out which treatments are best for you. They can give you a more accurate idea of the costs based on your specific needs.
Remember, investing in your sleep health can improve your overall well-being and quality of life. Don’t let worries about cost keep you from seeking help if you’re struggling with insomnia. Contact us at Nuffield ENT and we’ll be ready to discuss your options and find you the treatment that best suits not just your condition but also your savings.
Are There Subsidies for Insomnia Treatment in Singapore?
If you’re a Singaporean citizen or permanent resident, you can use your Medisave account to pay for certain sleep-related treatments. This can be a big help, but keep in mind that there are limits on how much you can claim.
Many private health insurance plans cover sleep disorder treatments too. Check your policy details to see what’s included. Some plans might even offer cashless treatment at certain clinics.
For those with integrated shield plans, you could enjoy higher coverage limits for hospital stays and follow-up care. These plans include:
- AIA HealthShield Gold Max A
- NTUC Income Enhanced IncomeShield Preferred
- Great Eastern HealthConnect
If you have employer-provided insurance, it’s worth checking if they have direct billing arrangements with sleep clinics. This could mean less out-of-pocket expense for you.
Remember, subsidies and coverage can vary. It’s best to check with your insurer or healthcare provider for the most up-to-date information about your specific situation.
Why Choose Nuffield ENT to Treat Insomnia?
- Expert Insomnia Treatment:At Nuffield ENT, our experienced specialists, including Dr. Vyas Prasad and Dr. Rebecca Heywood, offer expert care for complex sleep disorders. With over 20 years of experience under their belt, they have built a solid reputation in providing effective and high-quality treatments.
- Personalised Care: Every patient has their own unique needs. That’s why in Nuffield ENT, we employ a range of diagnostic techniques and therapeutic approaches that are especially suited to your symptoms and medical background. For the best results, our individualised approach guarantees that you receive the best care possible.
- Advanced Technology:Our clinic is equipped with the latest technology in ENT care, enhancing treatment for sleep disorders. With modern equipment, we can easily identify the causes of your insomnia and provide better and more suited treatment just for you.
- Convenient Location: We know that when it comes to prioritising your health, convenience is a crucial factor. We are centrally located on Orchard Road in Wheelock Place, our clinic is easily accessible for those needing care without extra stress.
- Comfort and Hospitality: At Nuffield ENT, we prioritise your comfort from the moment you walk through our doors. Our clinic is designed to provide a warm and inviting atmosphere, making you feel at ease during your visits. Our dedicated staff is committed to providing attentive care, ensuring a smooth and positive experience from start to finish.
Preventing Insomnia
Practising good sleep hygiene is essential for preventing insomnia and improving sleep quality. Here are some effective tips to prevent insomnia:
- Stick to a sleep schedule:Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a relaxing bedtime routine:Try calming activities like reading or listening to soft music before bed. This signals to your body that it’s time to wind down.
- Limit naps or do not nap at all: To improve nighttime sleep quality, it’s best to limit naps or avoid them entirely, as daytime sleep can energise you and interfere with your ability to fall asleep at night.
- Limit or do not consume caffeine, alcohol and nicotine: Cutting back on or eliminating caffeine, alcohol, and nicotine is essential, as these stimulants can disrupt sleep. Caffeine found in coffee, tea, and cola can keep you awake if consumed in the late afternoon or evening, while nicotine can interfere with sleep patterns. Although alcohol may help you fall asleep, it disrupts deeper stages of sleep and often leads to waking up during the night.
- Make your bedroom sleep-friendly:Keep your room dark, quiet, and cool. Use blackout curtains or an eye mask if needed.
- Avoid eating large meals or drinking a lot of fluids:Refrain from consuming large meals or excessive fluids close to bedtime, as this can cause discomfort or frequent trips to the bathroom during the night, both of which can hinder a healthy sleep-wake cycle.
- Make a to-do list before going to bed:Creating a to-do list before bed can help clear your mind of worries and tasks, allowing you to feel more relaxed and focused on sleep rather than on what needs to be done the next day.
- Limit screen time:Avoid phones, tablets, and computers at least an hour before bed. The blue light can interfere with your sleep and can make you feel active rather than calm.
- Try relaxation techniques:Deep breathing, gentle yoga, or meditation can help calm your mind and prepare you for sleep.
- Be mindful of what you eat and drink:To promote better sleep, it’s best to avoid large meals, caffeine, and alcohol close to bedtime. These substances can interfere with your ability to fall asleep and negatively impact the quality of your rest.
- Exercise regularly:Physical activity can help you fall asleep faster and enjoy deeper sleep. Just be sure to finish exercising at least a few hours before bedtime.
- Do not worry about sleep:Try not to stress about falling asleep; focusing too much on the need to sleep can create anxiety that makes it even harder to drift off. Instead, practise relaxation techniques to ease your mind and body.
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FAQs
Insomnia affects 10-20% of the general population. It’s more common in women, with twice as many females reporting insomnia compared to males.
Short-term insomnia lasts less than three months, while chronic insomnia persists for over three months. The reasons for insomnia can differ greatly, which means the duration can also vary. Consult your healthcare provider for more information about your specific condition and strategies to manage its impact.
The number of treatment sessions needed may vary depending on the type of treatment and your progress. For CBT-I, you may need 6 to 8 sessions to get the most optimal results but some may need more or fewer than this depending on the severity of their condition.
Yes. Insomnia can improve with proper treatment and lifestyle changes. Many people find relief through cognitive behavioural therapy, relaxation techniques, and better sleep habits.
Adults typically need 7-9 hours of sleep per night. However, sleep needs vary by age:
- Babies: 14-17 hours
- Children: 9-13 hours
- Teenagers: 8-10 hours
- Adults: 7-9 hours
- Older adults: 7-8 hours
Insomnia isn’t defined by a specific number of hours. It’s more about difficulty falling asleep, staying asleep, or waking up too early, which impacts your daily functioning.
An occasional night without sleep may leave you feeling tired the next day, but it won’t significantly harm your physical or mental health. However, after several sleepless nights, you may begin to notice symptoms such as constant fatigue, daytime drowsiness, difficulty concentrating, challenges in making decisions, and feelings of depression.
Yes, pregnancy can significantly impact your sleep. Hormonal changes, physical discomfort, and anxiety about the upcoming birth can all contribute to sleep disturbances during pregnancy.
COVID-19 can lead to sleep problems. Stress, anxiety, and changes in daily routines due to the pandemic may disrupt your sleep patterns and cause insomnia.
If you can’t fall asleep within 15 minutes, get up and do a calming activity. Return to bed when you feel sleepy. This helps associate your bed with sleep, not wakefulness.
You might be too stressed or anxious to sleep. Other factors include caffeine, screen time before bed, or an irregular sleep schedule. Consider consulting a sleep specialist to identify the root cause and the proper treatment for you.
The 5 4 3 2 1 sleeping method is a relaxation technique that involves focusing on:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
It can help calm your mind before sleep.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
It can help calm your mind before sleep.
Sleeping for 15 hours occasionally isn’t harmful, but regularly sleeping this much could indicate a health issue. If you’re concerned, speak to your GP.
Hormonal changes during menstruation, pregnancy, and menopause can disrupt sleep. Women are also more prone to anxiety and depression, which can contribute to insomnia.
Living with insomnia can be challenging. You may feel tired, irritable, and have difficulty concentrating during the day. It can affect your work, relationships, physical and mental health, and overall quality of life.
Medical References
Morin CM, Buysse DJ. Management of insomnia. New England Journal of Medicine. 2024;391(3):247-258. doi:10.1056/nejmcp2305655