What can I do about my disrupted sleep cycle that's leaving me exhausted?

Doctor's Answers 4

There are two conditions that come to my mind immediately.

The first is that of delayed sleep phase syndrome, which is a form of circadian rhythm disorder that is commonly seen in young people. They tend to sleep late and wake up late. This is because their biological clock is out of sync with the outside world. What you can do to re-entrain your biological clock is to get exposure to sunlight in the morning, like 7 am or so. Go for a walk in the park and get exposure to light.

There is no need to stare at the sun as that will cause damage to the eyes. The sunlight will send a strong message to your brain, telling your brain that it is daytime and that you need to be awake and fully alert. Many studies have demonstrated that exposure to sunlight in the early hours of the morning will enable the brain to release melatonin at night at an earlier time, which will then bring forward your sleeping time. Some doctors may also recommend that you get your bright light exposure from an artificial source, like a light box.

The other condition that came to my mind is that of anxiety. Many individuals with anxiety problems report that they cannot initiate sleep at night. Many of our local students experience stress from their academic pursuits and report having anxiety symptoms like insomnia, tension, irritability, palpitations, aches and pains.

Do seek help from a mental health professional early so that your problems can be evaluated and treated. Do take good care of your sleep. Cheers!

Sorry to hear that you're not getting a good night's rest! Afterall, sleep is very important for day to day function, and plays a big role in improving concentration and productivity. Long term sleep deprivation can also lead to physical impairments and even depression.

I guess your mom, by waking you up at a fixed time everyday, is trying to tune your biological clock to something that appears more appropriate for her lifestyle. :)

While we acknowledge her kind intentions, she may have missed out on the concept of circadian rhythm sleep-wake disorders.

Appropriate use of bright light therapy and melatonin may be beneficial in such circumstances. However, do seek consultation from a sleep specialist who will need to take further history, perform diagnostics and will advise you further.

You can also refer to the national sleep foundation website for more information if you're keen to read up more.

Hi there! Habits are not easy to change overnight. As you have mentioned that you’re having trouble falling asleep, but have no problem with staying asleep until someone wakes you up, this is actually not bad at all.

I’d suggest these tips to help you fall asleep faster:

  • drink warm water before bed if possible
  • keep to a fixed time for going to bed (I’d suggest 10-11pm)
  • turn off all the lights (if you’re afraid of darkness you can use a light dimmer. yellow light is also more soothing)
  • silence your phone, and don’t touch it whenever you’re in bed (this is the hardest part of everyone’s life I believe)

Try to stick with the schedule for a week! I know it sounds tough, but you've gotta give it a try!

If all these tips don’t work for you, another thing you should do is to look at your bed room: if you have a messy mind with a messy place, organize it!

Unfortunately, if this doesn’t work as well, I'd suggest for you to consult with your GP to help you with your issues. Cheers!

Hi there

From your short description, I believe seeking professional help will provide personalised advice to you as not all working adults work the traditional 9-5, and Singapore students (especially!) are chronically sleep-deprived due to their packed schedules.

I would start with a sleep hygiene counsellor/psychologist.

The most economical way that I know, will be through a referral from a polyclinic. Simply tell the doctor your complaints, and the doctor will likely suggest a referral to the polyclinic's or one of the public hospital's psychologist.

Sometimes, they may refer the patient to a psychological medicine doctor, and depending on the patient's need and the doctor's assessment, a sleep-regulating medicine may be prescribed.

While waiting for the referral, there are many short read online on good sleep hygiene.

Resources from Singapore are a good start as I personally believe advice are more contextualised to our local culture and climate (https://www.healthhub.sg/live-healthy/90/overcoming_insomnia)

Travis

For more information, you could also check out our Ultimate Guide to Sleep Disorders in Singapore (2020) here.

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