Sleep DIsorder
Sleep is not a luxury but a necessity. Yet, for many people in Singapore, quality sleep feels out of reach. If you lie awake at night watching the clock, wake up feeling unrested, or experience frequent nighttime disruptions, you may be facing a sleep disorder.
What Is A Sleep Disorder?
Sleep Disorders refer to a group of conditions that disrupt your natural sleep-wake cycle. These conditions can interfere with how long you sleep, how deeply you rest, or how refreshed you feel upon waking.
A Sleep Disorder is not just “a few bad nights”. It is a pattern of poor sleep that affects your daily functioning, physical health, and emotional well-being. Sleeping either too few or too many hours can constitute having a Sleep Disorder.
Remember, Sleep Disorders are medical or psychological conditions, and are NOT signs of laziness, weakness, or poor discipline.
Types Of Sleep Disorders
The most common sleep disorders seen in clinical practice include:
1. Insomnia
This is the inability to fall asleep, stay asleep, or wake up feeling refreshed. It may be short-term (triggered by stress or trauma) or chronic (lasting more than three months). People with insomnia often dread bedtime and find themselves worrying about sleep during the daytime too.
2. Obstructive Sleep Apnoea (OSA)
OSA involves breathing interruptions during sleep, often caused by a blocked airway. It results in loud snoring, gasping, and frequent awakenings — often without the person being aware. It leads to excessive daytime fatigue and can increase the risk of heart disease or stroke.
3. Restless Legs Syndrome (RLS)
RLS causes uncomfortable sensations in the legs, along with an irresistible urge to move them. Symptoms worsen at night, disrupting the ability to fall asleep.
In Singapore, this condition is rather common among the population with mental health disorders (i.e. generalised anxiety, major depressive, obsessive compulsive, panic, post-traumatic stress, and schizophrenia).
4. Parasomnias
These include night terrors, sleepwalking, and sleep talking. Often occurring during transitions between sleep stages, parasomnias may cause distress to both the sleeper and their partner.
5. Circadian Rhythm Disorders
People with these disorders have disrupted internal body clocks, causing sleep times that do not align with societal expectations. For example, shift workers or those with delayed sleep phase disorder.
If your sleep feels unpredictable, unrefreshing, or disruptive, and it affects your mood or focus, we would recommend investigating further.
Causes Of Sleep Disorders
Sleep issues can arise from a combination of biological, psychological, and environmental factors.
Common causes of sleep disorders include:
- Chronic Stress or Anxiety: Overthinking and physiological tension prevent relaxation at bedtime.
- Depression or Trauma: Mood disorders may cause early waking, vivid dreams, or fatigue despite long sleep.
- Environmental Factors: Noise, light, temperature, or an uncomfortable bed may all affect sleep quality.
- Medical Conditions: Asthma, chronic pain, hormonal changes, and neurological conditions can interfere with sleep.
- Poor Sleep Hygiene: Irregular sleep schedules, screen use at night, and caffeine or alcohol intake can disrupt natural sleep cycles.
Identifying the root cause of your sleep disruption is essential before treatment can begin.
Symptoms Of Sleep Disorders
Here are some signs you should seek professional help:
- You take longer than 30 minutes to fall asleep most nights
- You wake up several times each night or too early in the morning
- You feel exhausted during the day despite at least hours in bed
- You snore loudly or gasp for air during sleep
- You experience anxiety, depression, or memory problems due to poor sleep
- You fall asleep in inappropriate settings (e.g. at work or while driving)
When To Seek Help?
Occasional poor sleep is common. However, as a general rule of thumb, if it is more than two weeks of poor quality sleep, then it is worth seeking professional advice.
Chronic sleep issues should not be ignored. It can lead to low mood and anxiety and is linked to serious health problems such as high blood pressure, diabetes, weakened immunity, and mental health decline.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
Therapy Approaches
There is no one-size-fits-all solution. Effective treatment involves a tailored approach, often combining behavioural therapy, medical intervention, and lifestyle changes.
Cognitive Behavioural Therapy for Insomnia (CBT-I)
CBT-I is the gold standard treatment for chronic insomnia. It helps you change the thoughts and behaviours that contribute to poor sleep. This includes:
- Identifying and replacing unhelpful beliefs about sleep
- Improving sleep habits and bedtime routines
- Adjusting your sleep timing to maximise sleep efficiency
- Restructuring your sleep environment
- Enhancing your relaxation strategies
Sleep Hygiene Education
You are guided to improve your sleep environment and habits by:
- Sticking to regular sleep and wake times
- Limiting caffeine, alcohol, and screen use before bed
- Keeping your bedroom cool, dark, and quiet
- Using your bed only for sleep and intimacy
Mindfulness & Relaxation Techniques
Practising deep breathing, progressive muscle relaxation, or guided imagery can ease bedtime anxiety and prepare your body for rest.
Medical Treatments
For conditions like OSA or RLS, medical devices (e.g. CPAP machines), medications, or specialist referrals may be necessary.
A Case Study
Clara, a 42-year-old teacher, came to us after struggling with sleep for nearly two years. She would lie awake until 3 am, scrolling on her phone, her mind racing with to-do lists and worries. Despite spending 8 hours in bed, she felt exhausted every morning.
At first, Clara thought she simply needed to “try harder” to relax. However, during therapy, she realised that her high-functioning anxiety and perfectionism were fuelling her insomnia.
Through CBT-I, we explored her sleep patterns, introduced stimulus control, and helped her challenge the belief that she needed to be “productive” even in bed.
We also taught Clara body scan meditation and breathwork to calm her nervous system at night. Over several weeks, she began falling asleep faster, waking less frequently, and regaining her energy. Most importantly, Clara said, “I no longer dread bedtime. It feels like a safe place again.”
Sleep disorders can feel frustrating, isolating, and even hopeless — but they are highly treatable. Whether you are experiencing chronic insomnia, sleep apnoea, or disrupted circadian rhythms, you do not need to suffer in silence.
Therapy helps you understand the patterns behind your poor sleep and equips you with practical, science-backed tools to reclaim your rest.
Are you ready to wake up feeling refreshed again? Contact us today and take the first step toward better sleep and better health.
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Sleep Disorders
What are the five major sleep disorders?
The five major sleep disorders include insomnia, sleep apnea, narcolepsy, restless legs syndrome (RLS), and circadian rhythm disorders. They each affect sleep in unique and often disruptive ways.
How many hours of sleep should you get?
Most healthy adults function well on seven to eight hours of quality sleep per night, though individual needs vary slightly based on age, genetics, and lifestyle; so there usually will not be any significant health consequences if your sleep patterns occasionally fall outside this range.
How to avoid a sleeping disorder?
Some key tips include the need to prioritise consistent sleep and wake times, manage stress related to interpersonal communications and workload, limit electronic device screen exposure before bed, and create a quiet, dark and cool sleep environment to support healthy sleep patterns.
What are the four signs you may have a sleep disorder?
Persistent difficulty falling or staying asleep, excessive daytime sleepiness, loud snoring or gasping, and unusual movements or behaviours during sleep are key red flags worth evaluating.