Restore Sleep Program
A personalised, doctor-led insomnia treatment program to improve your sleep – and improve how you feel, think, and live
If you are lying in bed exhausted but wide awake…
Waking at 2am and unable to fall back asleep…
Or relying on medication but still feeling unrefreshed…
You are not alone.
The good news is that insomnia is often treatable.
Our Restore Sleep Program is a structured, holistic, evidence-based insomnia treatment program designed and led by our Medical Director.
What Makes Restore Sleep Program Different?
This is not a quick fix or a sleep tips class. Instead of symptom-only treatment or generic advice, we have developed a structured medical program that:
- Identifies underlying medical and psychological contributors
- Incorporates CBT-I (Cognitive Behavioural Therapy for Insomnia), an effective and sustainable treatment modality
- Provides supervised medication support when appropriate
- Focuses on sustainable, natural sleep
What to expect with our solution
Step 1: Comprehensive Doctor Assessment
Your first 30-minute consultation includes a detailed sleep, medical review and physical examination to identify:
- Insomnia severity and pattern
- Medical causes of insomnia
- Mental Health issues that may cause insomnia
- Medication interactions
- Lifestyle and circadian rhythm factors
Where necessary, further investigations or referrals may be recommended. This ensures your insomnia is treated safely and appropriately – not masked.
Step 2A: Structured CBT-I (6 sessions)
CBT-I is considered the gold standard non-drug treatment for chronic insomnia. Delivered over 6 structured sessions, you will work through:
- Understanding your sleep pattern and identifying perpetuating factors
- Sleep scheduling and sleep efficiency
- Stimulus control
- Managing racing thoughts
- Stress and hyperarousal regulation
- Relapse prevention and long-term maintenance
You will be equipped with personalised techniques and plans to help you achieve sustainable restful sleep.
Step 2B: Medication Support
Medications may be considered after medical assessment, especially to help achieve initial restfulness and calmness while CBT-I is ongoing. These may include:
- Short-term usage of anxiolytics or sleep medications
- Antidepressants or antipsychotics if required
- Longer-term medications such as lemborexant if symptoms are persistent after CBT-I
The goal is not dependency, but structured, safe use when clinically appropriate.
What’s included in our 6-week Restore Sleep Program
Frequently Asked Questions
Restore Sleep Program may be suitable for you if you:
- Take more than 30 minutes to fall asleep regularly
- Wake frequently at night
- Wake too early and cannot return to sleep
- Feel tired despite spending enough time in bed
- Have relied on sleeping pills long term
- Want a structured, medically supervised approach
- Understand that we cannot provide instant or guaranteed results
Duration
The initial progam lasts 6 weeks and aims to achieve functionally significant sleep improvement. This is because 5-8 weekly CBT-I sessions are typically recommended for the initial intensive phase treatment of insomnia. At the end of 6 weeks, our doctor will reassess your sleep quality. Additional CBT-I sessions may be recommended, typically at less frequent intervals.
What is the Sleep Reset Booklet?
All patients of our program will receive a practical, doctor-designed booklet aimed at lifestyle changes to improve sleep, including information on:
– bedroom environment optimisation
– caffeine and alcohol timing
– evening wind-down protocols
– travel and jet lag strategies
– technology and light exposure management
What is the NightTrack Sleep Journal?
All patients of our program will receive a structured daily sleep tracking tool that helps you:
– monitor sleep efficiency
– identify behavioural patterns
– tract progress objectively
– support CBT-I adjustments
This becomes your own sleep data system and will help our counsellors personalise their therapy.
If medical causes such as sleep apnea are determined to be contributing to insomnia, your Family Physician may recommend relevant investigations to rule these conditions out. This is because untreated underlying medical conditions may limit the effectiveness of other forms of therapy or even cause further physical harm in the long term.
We have a variety of medications at our disposal to help manage insomnia. Depending on the severity and type of insomnia, underlying causes, past medical history, patient acceptance level of medications and potential side effects, medications may be recommended by our trained doctor. The goal is not dependency, but structured, safe use when clinically appropriate.
As a professional medical clinic, we want to be upfront that we cannot guarantee specific outcomes. Because sleep is influenced by multiple biological and psychological factors, individual responses vary. If you are looking for instant or guaranteed results, this program is not for you.
However, if you have been suffering from insomnia, with or without trying alternatives, and are looking for a structured, evidence-based approach to treatment, we will do our best to work closely with you to optimise your sleep, safely and responsibly. While individual results vary, we aim for our patients to:
- Fall asleep faster
- Wake less frequently
- Improve sleep efficiency
- Reduce anxiety about sleep
- Rely less on medication over time
- Feel more rested during the day
Insomnia is often linked to medical and psychological conditions. Our doctor is experienced in a breadth of medical conditions and mental health and has designed this program to aid:
- Proper screening for sleep apnoea and other disorders
- Safe prescribing practices
- Monitoring of mood and anxiety conditions
- Integrated care within a primary care setting
For chronic insomnia, structured CBT-I is widely recommended as first-line therapy internationally. We use medications selectively to target contributing factors and help patients achieve better sleep in the short-term while CBT-I builds better sleep habits for the long-term. Reliance on some sleeping pills may cause addiction and side effects such as excessive day time sleepiness and cognitive impairment. Many sleeping pills also do not replicate the sleep quality of natural sleep.
Yes – these conditions are reviewed during the medical assessment and integrated into your treatment plan. Our doctor is able to treat depression, anxiety or other medical conditions if required.
We recommend you discuss your concerns and expectations with our friendly doctor during your first In-Depth Family Physician Consult. If you feel that the proposed treatment plan is not a right fit for you, you will only be charged for this consultation ($100 for 30 minutes).
You may call or Whatsapp us at +65 60414867 to find out more or book your slot for our program. You may also walk-in to our clinic or book an appointment here to join the program.