Insomnia is characterised by difficulties initiating sleep, maintaining sleep or waking up earlier than intended.

According to data published by SingHealth, about 15% of the Singaporean population experience insomnia.

Sleep is an important contributor to health and well-being and insomnia holds the power to adversely impact our functioning with serious consequences to our health. It is crucial to be aware of resources and therapy options to improve sleep quality as part of maintaining our well-being.

Therapy for Insomnia

Cognitive-Behavioural Therapy for Insomnia (CBT-I) is often the first line of psychological therapy for people who experience insomnia. It consists of cognitive and behavioural components to address sleeping difficulties. 

Ψ Cognitive Therapy

Cognitive therapy focuses on addressing the negative and/or distorted thinking about sleep and replacing them with more helpful ones. Individuals may be taught skills to manage their anxiety about sleep, or difficulty “turning off” their minds through practices such as constructive worrying and guided imagery. 

Ψ Behavioural Therapy

Listed below are some behavioural strategies that you can incorporate into your life to improve sleep quality, including sleep hygiene, relaxation techniques and stimulus control.

Ψ Sleep Hygiene
Just as the practice of personal hygiene is important to maintaining health, the practice of sleep hygiene is crucial to improve (and maintain) sleep quality.

Common sleep hygiene practices include:

Ψ Having a regular sleep-wake schedule;
Ψ Avoiding daytime naps as much as possible;
Ψ Engaging in physical activity;
Ψ Restricting caffeine consumption; and
Ψ Having a regular and relaxing bedtime routine.

Ψ Relaxation Techniques
As the name suggests, these are practices that may help to induce a state of relaxation. Examples include progressive muscle relaxation and deep breathing exercises.

Ψ Stimulus Control
Stimulus control involves conditioning the bed with sleep (or relaxation). One way to do so is to only go to bed when sleepy, rather than waiting for sleep to come when lying wide awake in bed.

When you are unable to sleep, the process of trying to sleep can be a nightmare. While it may be tempting to solve the problem with a sleeping aid, it doesn’t actually solve the problem. Indeed, sleeping aid may be helpful in providing short-term relief.  However, when used over an extended period, it can maintain or even worsen sleeping difficulties. 

Studies have consistently shown that psychological intervention such as CBT-I is more effective in improving sleep quality compared to prescribed sleep medication. As it simultaneously addresses underlying beliefs and incorporates helpful strategies, CBT-I can help promote our health and well-being by bringing about about healthy sleep patterns with lasting benefits.

CBT-I can be tailored to different needs and symptoms. Contact us for more information on how CBT-I can benefit you.