{"id":11587,"date":"2026-10-01T10:10:47","date_gmt":"2026-10-01T02:10:47","guid":{"rendered":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/?p=11587"},"modified":"2026-10-27T09:02:46","modified_gmt":"2026-10-27T01:02:46","slug":"understanding-insomnia","status":"publish","type":"post","link":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/understanding-insomnia\/","title":{"rendered":"Understanding Insomnia"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11587\" class=\"elementor elementor-11587\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e83ec57 e-con-full e-flex e-con e-parent\" data-id=\"e83ec57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-95746bc e-con-full e-flex e-con e-child\" data-id=\"95746bc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5842268 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"5842268\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Almost everyone has occasional bad nights. Yet, insomnia is different. It is difficulty falling asleep, difficulty staying asleep, or waking far too early \u2014 despite having the time and the opportunity to sleep \u2014 and it leaves you tired and listless the next day. Sleep problems are common locally: in the Singapore Mental Health Study 2016, more than <b>one in four<\/b> Singapore residents reported scores suggestive of poor sleep.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-04a37cb elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"04a37cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fb0888a e-con-full e-flex e-con e-child\" data-id=\"fb0888a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9b6039 elementor-widget elementor-widget-heading\" data-id=\"f9b6039\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is insomnia?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0bd796c health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"0bd796c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Insomnia can be classified according to the duration of impact, and the difference matters because the treatment is different.<\/p><ul><li style=\"list-style-type: none;\"><ul><li><b>Short-term (acute) insomnia<\/b> lasts days to a few weeks, usually with an obvious cause \u2014 a stressful deadline, a newly diagnosed illness, grief from the passing of a loved one, a newborn being brought home, or a flight across time zones. It typically settles down once the cause passes.<\/li><li><b>Long-term (chronic) insomnia<\/b> is diagnosed when sleep is disturbed at least three nights a week, for three months or longer, and it is affecting your daytime function, be it energy levels, mood, concentration or performance.<\/li><\/ul><\/li><\/ul><p>That last part \u2014 the functional impact \u2014 is important. If you sleep five hours a night and feel perfectly well, you are a short sleeper. A core aspect of insomnia is determined by the daytime cost and impact on your life and work, not by the net number of sleeping hours you get to clock.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3826781 elementor-widget elementor-widget-image\" data-id=\"3826781\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"850\" src=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-scaled.png\" class=\"attachment-full size-full wp-image-11600\" alt=\"\" srcset=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-scaled.png.webp 2560w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-300x100.png.webp 300w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-1024x340.png.webp 1024w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-768x255.png.webp 768w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-1536x510.png.webp 1536w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-2048x680.png.webp 2048w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-diagnostic-rule-600x199.png.webp 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8989750 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8989750\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-100f5b2 e-con-full e-flex e-con e-child\" data-id=\"100f5b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8af19c2 elementor-widget elementor-widget-heading\" data-id=\"8af19c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why insomnia keeps going after the cause has gone<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39bc189 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"39bc189\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A common question posed by patients is this: &#8220;The stress is over \u2014 so why am I still not sleeping?&#8221; The answer is that insomnia is usually kept alive by something different from what started it.<\/p><p>A bad patch of sleep is understandably frightening, so we start putting in effort to solve the problem. Some go to bed earlier to &#8220;catch up&#8221;, or lie in bed longer than they have to on weekends. Others nap, and repeatedly check the clock. Each of these is reasonably instinctive, yet each of them quietly makes things worse \u2014 because spending more hours in bed than you truly need dilutes your sleep, and because the bed slowly stops being a cue for sleep and becomes a cue for lying awake, frustrated.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c76fa1 elementor-widget elementor-widget-image\" data-id=\"2c76fa1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2560\" height=\"1714\" src=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-scaled.png\" class=\"attachment-full size-full wp-image-11601\" alt=\"\" srcset=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-scaled.png.webp 2560w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-300x201.png.webp 300w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-1024x685.png.webp 1024w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-768x514.png.webp 768w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-1536x1028.png.webp 1536w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-2048x1371.png.webp 2048w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-content\/uploads\/2026\/10\/insomnia-cycle-600x402.png.webp 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b273ac4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b273ac4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3ad266a e-con-full e-flex e-con e-child\" data-id=\"3ad266a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-62a86f2 elementor-widget elementor-widget-heading\" data-id=\"62a86f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Important considerations<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3c86d6 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"d3c86d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Before trying to treat insomnia on your own, it is important to see your doctor to check for other conditions that have effects that mimic insomnia. Some are easily missed but actually treatable:<\/p><ul><li style=\"list-style-type: none;\"><ul><li><a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/our-services\/health-screening\/general-health-screening\/\"><b>Obstructive sleep apnoea (OSA)<\/b> <\/a>\u2014 loud snoring, gasping or choking at night, morning headaches, being sleepy rather than merely tired during the day, or falling asleep performing routine tasks such as reading articles or driving at the wheel<\/li><li><b>Restless legs syndrome<\/b> \u2014 an urge to move the legs in the evening, relieved by moving<\/li><li><b>Bodily pains, gastric reflux, an overactive bladder, or unexplained breathlessness<\/b> that wakes you repeatedly<\/li><li><a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/our-services\/health-screening\/general-health-screening\/\"><b>Thyroid problems<\/b><\/a><\/li><li><b>Peri-menopausal symptoms<\/b><\/li><li><b>Depression and anxiety<\/b> \u2014 early morning waking is a classic feature of depression, while a racing mind at lights-out is more typical of anxiety<\/li><li><b>Psychoactive substances<\/b><ul><li>Caffeine, which lingers far longer than most people assume \u2014 found in carbonated beverages, teas and coffee products<\/li><li>Alcohol, which shortens the time to fall asleep but fragments sleep in the second half of the night<\/li><li>Cigarette smoking and nicotine<\/li><\/ul><\/li><li><b>Selected medications<\/b>, such as oral steroids, certain inhalers, and some nasal decongestant or flu medications<\/li><li><b>Shift work and irregular schedules<\/b>, which unsettle the body clock rather than sleep itself<\/li><\/ul><\/li><\/ul><ol><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bea4e8b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"bea4e8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a644f1b e-con-full e-flex e-con e-child\" data-id=\"a644f1b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5e3903e elementor-widget elementor-widget-heading\" data-id=\"5e3903e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The treatment that works best is not a tablet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ef6396 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"4ef6396\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Many patients view insomnia as a simple problem to be solved and want a quick fix \u2014 like looking for a cough syrup to treat a cough, or blood pressure lowering medications for hypertension.<\/p><p>This surprises many people. The first-line treatment for <a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/our-services\/chronic-care\/\">chronic insomnia<\/a> is actually a structured, short psychological programme called <b>cognitive behavioural therapy for insomnia (CBT-I)<\/b>. It is the only insomnia treatment to receive a strong recommendation from the American Academy of Sleep Medicine, a position also endorsed by the World Sleep Society. It typically runs over four to eight sessions. CBT-I is practical. It usually combines:<\/p><ul><li style=\"list-style-type: none;\"><ul><li><b>Individually customised sleep scheduling<\/b><\/li><li><b>Sleep hygiene<\/b> \u2014 healthy habits and adjustments to the environment for better sleep quality<\/li><li><b>Stimulus control<\/b> \u2014 rebuilding the link between bed and sleep<\/li><li><b>Constructive worry<\/b> \u2014 concrete steps to reduce arousal of thoughts and manage or prevent ruminations in bed<\/li><li><b>Cognitive restructuring<\/b> \u2014 countering and managing negative thoughts about sleep, to build more balanced perspectives that reduce the thoughts keeping the body&#8217;s wakefulness and alarm system switched on at bedtime, and in turn improve sleep quality and quantity, as well as mood<\/li><li><b>Relaxation techniques<\/b> for a body that has learnt to stay wakeful at night<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-28e2eee e-con-full e-flex e-con e-child\" data-id=\"28e2eee\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-908434d elementor-widget elementor-widget-heading\" data-id=\"908434d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">One important caveat<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e0b3f7 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"2e0b3f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Standard sleep hygiene advice \u2014 dim the lights, cut the caffeine, buy a better mattress \u2014 is sensible. However, the evidence suggests that it is not enough on its own for chronic insomnia. If you have already tried it without success, that is not a personal failure. It means you will likely benefit from the more complete programme.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c558dc elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6c558dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1ee3156 e-con-full e-flex e-con e-child\" data-id=\"1ee3156\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-42e0151 elementor-widget elementor-widget-heading\" data-id=\"42e0151\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What about sleeping tablets?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ad2063 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"8ad2063\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sleep medication has a genuine place and time \u2014 for short-term insomnia with a clear trigger, for people who cannot access CBT-I, or as a temporary bridge alongside CBT-I. While there are medications for long-term insomnia, improvements in sleep tend to fade once the medications are stopped.<\/p><p>The core concerns with sustained use of sedative sleeping tablets are tolerance (needing more for the same effect), dependence, next-day grogginess, and an increased risk of falls and confusion in older adults.<\/p><p>If you are already taking something nightly and want to get off it, do not stop abruptly \u2014 some of these medications need to be tapered, and working with your doctor alongside CBT-I yields much better results.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bad8583 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"bad8583\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7e1b6e0 e-con-full e-flex e-con e-child\" data-id=\"7e1b6e0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3b72e8f elementor-widget elementor-widget-heading\" data-id=\"3b72e8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What you can start doing this week<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7d773a health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"b7d773a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"list-style-type: none;\"><ul><li><b>Fix your wake-up time<\/b>, including weekends. This anchors the body clock more powerfully than a fixed bedtime.<\/li><li><b>Get out of bed if you are lying awake<\/b> for what feels like 20 minutes or so. Read something dull in dim light, then return when sleepy.<\/li><li><b>Turn the clock away.<\/b> Clock-watching feeds negatively on the math of how little time is left for sleep.<\/li><li><b>Get bright light in the morning<\/b> \u2014 even 10 to 15 minutes of being outdoors helps.<\/li><li><b>Stop caffeine by early afternoon<\/b>, and remember that tea, soft drinks containing caffeine (such as cola) and some medications count too.<\/li><li><b>Skip the night booze.<\/b> Alcohol is a poor sleeping aid and a common hidden cause of poor sleep.<\/li><li><b>Keep the last hour before bed low-stimulation<\/b> \u2014 no work email, no doom-scrolling, no drama or movie streams.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-970379a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"970379a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2fd531a e-con-full e-flex e-con e-child\" data-id=\"2fd531a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44f3be1 elementor-widget elementor-widget-heading\" data-id=\"44f3be1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">When to see your doctor<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c98b7e7 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"c98b7e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"list-style-type: none;\"><ul><li>Sleep has been a problem for three months or more<\/li><li>You snore loudly, or someone has noticed that you stop breathing in your sleep<\/li><li>You feel sleepy while driving, or at work<\/li><li>You are relying on alcohol or over-the-counter medication to get to sleep<\/li><li>Your mood, appetite, or interest in life has dropped alongside your sleep<\/li><li>You are worried about your sleeping tablets, or want help coming off them<\/li><\/ul><\/li><\/ul><p>Poor sleep and poor mental health feed off each other, so it is wise to treat insomnia early rather than waiting for it to fix itself.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0e074c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"a0e074c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eb85636 e-con-full e-flex e-con e-child\" data-id=\"eb85636\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d0699fa elementor-widget elementor-widget-heading\" data-id=\"d0699fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">If you need help right now<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d2ebaf health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"8d2ebaf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you are having thoughts of harming yourself, please reach out immediately:<\/p><p><b>Samaritans of Singapore (SOS)<\/b> \u2014 24-hour hotline <a href=\"tel:1767\"><b>1767<\/b><\/a>, 24-hour CareText via WhatsApp <a href=\"https:\/\/wa.me\/6591511767?\" target=\"_blank\" rel=\"noopener\"><b>9151 1767<\/b><\/a><\/p><p><b>National Mindline 1771<\/b> \u2014 24-hour helpline <a href=\"tel:1771\"><b>1771<\/b><\/a>, WhatsApp <a href=\"https:\/\/api.whatsapp.com\/send\/?phone=6566691771&amp;text=Hello,+I+would+like+to+chat+with+a+counsellor.&amp;type=phone_number&amp;app_absent=0\" target=\"_blank\" rel=\"noopener\"><b>6669 1771<\/b><\/a>, or webchat at mindline.sg<\/p><p>In an emergency, call <a href=\"tel:995\"><b>995<\/b><\/a> or go to the nearest Emergency Department.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7aee2f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"e7aee2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e6a3e32 e-con-full e-flex e-con e-child\" data-id=\"e6a3e32\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1bb1ad1 elementor-widget elementor-widget-heading\" data-id=\"1bb1ad1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How we can help<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a919f40 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"a919f40\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Your family doctor is often the easiest place to start, and no referral is needed. Our doctors can talk through what you are experiencing, check for physical causes, start treatment where appropriate, and stay involved over time \u2014 with the option of referral to a specialist if that becomes necessary.<\/p><p>Here at <a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/our-services\/mental-wellness\/\">Qualitas-Frontier Healthcare<\/a>, we also run a dedicated <a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/our-services\/mental-wellness\/counselling-and-psychotherapy-services\/\">counselling and psychotherapy service<\/a> staffed by expert clinical psychologists, available as in-person sessions at our clinics or as tele-counselling from the privacy of your own home. <b>This includes cognitive behavioural therapy for insomnia (CBT-I)<\/b>, delivered as a structured programme by our clinical psychologists.<\/p><p><b>WhatsApp:<\/b> <a href=\"http:\/\/wa.me\/+6586838467\" target=\"_blank\" rel=\"noopener\">+65 8683 8467<\/a><\/p><p><b>Hotline:<\/b> <a href=\"tel:\/\/69915511\">+65 6991 5511<\/a><\/p><p><b>Email:<\/b> <a href=\"mailto:contact@frontierhealthcare.com.sg\">contact@frontierhealthcare.com.sg<\/a><\/p><p>Reaching out is the first step towards an even healthier version of you, and we are here to support you every step of the way.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa58b09 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"fa58b09\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-431e88e elementor-widget elementor-widget-text-editor\" data-id=\"431e88e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>This article was first published on 1 October 2026. It is meant for general information and does not replace personalised medical advice. If you are concerned about your own health or someone else\u2019s, please speak to a doctor.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-97b7ad8 e-flex e-con-boxed e-con e-parent\" data-id=\"97b7ad8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1cbc8e1 elementor-widget elementor-widget-spacer\" data-id=\"1cbc8e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c50d575 e-con-full e-flex e-con e-child\" data-id=\"c50d575\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a9bdb8c elementor-widget elementor-widget-heading\" data-id=\"a9bdb8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">References<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df3df71 health-resources-body elementor-widget elementor-widget-text-editor\" data-id=\"df3df71\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li>Sleep quality of Singapore residents: findings from the 2016 Singapore Mental Health Study. Sleep Medicine: X. 2022. PMID: 35243325.<\/li><li>Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255\u2013262. PMID: 33164742.<\/li><li>Morin CM, Bei B, Bjorvatn B, et al. World Sleep Society international sleep medicine guidelines position statement endorsement of the AASM clinical practice guideline. Sleep Med. 2023;109:164\u2013169.<\/li><li>Insomnia during the COVID-19 pandemic: prevalence and correlates in a multi-ethnic population, Singapore. BMC Public Health. 2024. doi:10.1186\/s12889-024-20820-2.<\/li><li>Subramaniam M, Abdin E, Vaingankar JA, et al. Tracking the mental health of a nation: prevalence and correlates of mental disorders in the second Singapore Mental Health Study. Epidemiol Psychiatr Sci. 2019. PMID: 30947763.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-922597c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"922597c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c9a48c elementor-widget elementor-widget-html\" data-id=\"3c9a48c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"Article\",\n  \"headline\": \"Understanding Insomnia\",\n  \"description\": \"Learn about insomnia, its symptoms, causes, and the difference between short-term and chronic insomnia.\",\n  \"image\": \"https:\/\/yourwebsite.com\/wp-content\/uploads\/2026\/10\/understanding-insomnia-banner.jpg\",\n  \"datePublished\": \"2026-10-12\",\n  \"dateModified\": \"2026-10-12\",\n  \"articleSection\": \"Sleep Health\",\n  \"keywords\": [\n    \"insomnia\",\n    \"sleep disorder\",\n    \"sleep health\",\n    \"acute insomnia\",\n    \"chronic insomnia\",\n    \"sleep problems\"\n  ],\n  \"mainEntityOfPage\": {\n    \"@type\": \"WebPage\",\n    \"@id\": \"https:\/\/yourwebsite.com\/understanding-insomnia\"\n  },\n  \"publisher\": {\n    \"@type\": \"Organization\",\n    \"name\": \"Frontier Healthcare Group\",\n    \"logo\": {\n      \"@type\": \"ImageObject\",\n      \"url\": \"https:\/\/yourwebsite.com\/wp-content\/uploads\/logo.png\"\n    }\n  },\n  \"author\": {\n    \"@type\": \"Person\",\n    \"name\": \"Dr John Soh\",\n    \"jobTitle\": \"Family Physician\"\n  },\n  \"contributor\": [\n    {\n      \"@type\": \"Person\",\n      \"name\": \"Dr Wong Mei Yin\",\n      \"jobTitle\": \"Senior Principal Psychologist\"\n    },\n    {\n      \"@type\": \"Person\",\n      \"name\": \"Dr Lim Kok Kwang\",\n      \"jobTitle\": \"Senior Consultant Clinical Psychologist\"\n    }\n  ],\n  \"about\": {\n    \"@type\": \"MedicalCondition\",\n    \"name\": \"Insomnia\"\n  }\n}\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-df4e149 e-flex e-con-boxed e-con e-parent\" data-id=\"df4e149\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-0a39f0a e-con-full e-flex e-con e-child\" data-id=\"0a39f0a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f98416 elementor-widget elementor-widget-heading\" data-id=\"6f98416\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Contributors<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f7af53 elementor-widget elementor-widget-text-editor\" data-id=\"4f7af53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"MsoNormal\"><span lang=\"EN-US\"><b>Dr John Soh &#8211; <\/b>Family Physician<b><br \/><\/b><\/span>MBBS (National University of Singapore), GDFM (National University of Singapore)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4fdec26 e-con-full e-flex e-con e-child\" data-id=\"4fdec26\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-82722f0 elementor-widget elementor-widget-text-editor\" data-id=\"82722f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Dr Wong Mei Yin<\/b> \u2014 Senior Principal Psychologist<br \/>Doctor of Psychology in Clinical Psychology (Murdoch University, Australia)<br \/>MA (Applied Psychology \u2013 Counselling Psychology) (NIE NTU)<br \/>MPhil (University of Nottingham, UK)<br \/>Registered Psychologist (Singapore)<br \/>Registered Psychologist (Endorsed Area of Practice: Clinical Psychology), Psychology Board of Australia (AHPRA)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3dc528a e-con-full e-flex e-con e-child\" data-id=\"3dc528a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8eaebf elementor-widget elementor-widget-text-editor\" data-id=\"d8eaebf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Dr Lim Kok Kwang<\/b> \u2014 Senior Consultant Clinical Psychologist<br \/>PhD (University of Tennessee at Knoxville, US)<br \/>Registered Psychologist (Singapore)<br \/>Registered Psychologist (Endorsed Area of Practice: Clinical Psychology), Psychology Board of Australia (AHPRA)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Almost everyone has occasional bad nights. Yet, insomnia is different. It is difficulty falling asleep, difficulty staying asleep, or waking far too early \u2014 despite having the time and the opportunity to sleep \u2014 and it leaves you tired and listless the next day. Sleep problems are common locally: in the Singapore Mental Health Study [&hellip;]<\/p>\n","protected":false},"author":423,"featured_media":11592,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[129,26],"tags":[],"class_list":["post-11587","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest-articles","category-mental-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/posts\/11587","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/users\/423"}],"replies":[{"embeddable":true,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/comments?post=11587"}],"version-history":[{"count":22,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/posts\/11587\/revisions"}],"predecessor-version":[{"id":11673,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/posts\/11587\/revisions\/11673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/media\/11592"}],"wp:attachment":[{"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/media?parent=11587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/categories?post=11587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/frontierhealthcare.com.sg\/wp-json\/wp\/v2\/tags?post=11587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}