What sleeping aids do you recommend? What are the benefits or side-effects with such sleeping aids?Non-addictive sleeping aids are safer for use than true “sleeping pills” which carry the risk of tolerance and dependence (or, addiction). Such sleeping aids are usually in the antihistamine or antidepressant class, and can be effective in relatively low doses. […]
1. Keep the bedroom dark, “blackout” curtains are helpful to shut out the bright morning sunlight. Darkness is needed for the secretion of the body’s normal sleep hormone, melatonin. Conversely bright lights suppress the body’s natural melatonin and will disturb sleep. 2. Avoid overly stimulating activities in the bedroom, such as watching TV or playing […]
What are some general recommendations for healthy sleep?Establish good sleep habits as listed below: What are some natural ways to get a good night’s sleep?Exercising regularly before dinner time is an excellent, natural way to promote deep sleep, besides having multiple physical and psychological health benefits. Creating a regular bedtime routine pre-sleep to relax and […]
What foods or drink should be taken to sleep better?Eating well before bedtime – at least 4 hours before bedtime is more conducive to sleep. Late night eating just before going to sleep, especially if eating a heavy, spicy or oily meal, may lead to acid reflux symptoms (eg “heartburn”), which can affect sleep. Conversely, […]
What the common sleep problems faced by Singaporeans?The most common problems seen in specialist Sleep Disorders clinics in Singapore are insomnia and obstructive sleep apnoea (OSA). Other frequently encountered sleep related issues are chronic sleep deprivation, jet lag, shift work related sleep problems and dependence on sleeping pills. All of these conditions are treatable, but […]
Why is sleep important to good health?Sleep is a vital time of rest and restoration of the body. Sleep deprivation leads to physical and emotional adverse consequences on health. These include reduced attention and vigilance, with daytime sleepiness – leading to accidents, elevated blood pressure, mood disturbances, increased risk of obesity, heart disease and reduced […]
Good “Sleep Hygiene” refers to the basic “rules” for good sleep, an essential part of sleep education every patient needs to know: Try to go to bed and wake up at around the same time. Our sleep-wake patterns are regulated by an internal “clock” which dictates when we feel sleepy. We are usually sleepiest at […]
A sleep study involves staying overnight in the sleep laboratory and being hooked up to a machine which is monitored by sleep technologists. Sleep patterns can be studied in the laboratory using machines which record brainwave activity, breathing, heart rate and limb movements during sleep. At least 6 hours of sleep are recorded using electrodes […]
Many sleep problems can be diagnosed with a comprehensive sleep history. Lifestyle factors contributing to poor sleep such as excessive caffeine use, late-night exercise or eating and poorly managed stress should be identified. All patients with insomnia should be screened for depression and treated accordingly, with questionnaires such as the Beck Depression Inventory as useful […]
The 2 largest groups of patients seen are those with insomnia and excessive daytime sleepiness. The most common causes of insomnia are related to high arousal states at night, so one is unable to fall asleep even when feeling tired at night. This can happen because of poorly managed stress, mentally stimulating activities late into […]
