Sleep Disorders

What are Sleep Disorders?

The importance of quality sleep for the brain and body cannot be overstated. For optimal brain function, emotional well-being, and physical health, adults need 7-9 hours of sleep, teens need 8-10 hours, and younger children need even more. A single sleepless night can lead to fatigue, anxiety, bad moods, and brain fog. People who suffer from insomnia or other sleep disorders (such as sleep apnea) may also struggle with anxiety, depression, addictions, memory problems, dementia, pain, obesity, cardiovascular problems, diabetes, hyperactivity, low sex drive, gastrointestinal problems, and more.

Who is Affected by Sleep Disorders?

Singaporeans are the third most sleep-starved population, after Tokyo and Seoul, in a 2014 survey of 43 cities. It is progressively getting worse with the proliferation of gadgets and bad habits.

An estimated 50-70 million Americans suffer from some form of sleep disorder. Nearly one-third of us suffer from short-term bouts of insomnia, the most common sleep disorder. And chronic insomnia affects approximately 1 in 10 people. The rates are even higher among people with psychiatric disorders. In fact, over 50% of the time, insomnia is tied to stress, anxiety, or depression. Research shows that about 75% of people with depression also have insomnia. From 69 to 99% of people with bipolar disorder experience insomnia or feel a reduced need for sleep during manic episodes. Over half of the people with anxiety have trouble sleeping. And children with ADHD are more likely to experience sleep disorders than kids without the condition.

What are the Symptoms of Sleep Disorders?

Signs of sleep disorders include having trouble falling asleep or staying asleep, experiencing daytime fatigue, or feeling like you need to take a nap during the day. Other symptoms include anger, irritability, anxiety, depression, lack of concentration, and brain fog.

What Causes Sleep Disorders?

Many things can contribute to occasional sleep disturbances, such as chronic pain, restless leg syndrome, jet lag, medications, hormonal imbalances, depression, exposure to blue light, substance use, aging, and variety of other potential reasons.

Over time, sleep problems can lead to a higher risk of:

  • Depression
  • Panic Attacks
  • Brain Fog
  • Memory Problems
  • Dementia
  • Traumatic Brain Injury
  • Suicidal thoughts and behaviors

Sleep-Deprived Brains Work Differently

Emerging research shows that during sleep, your brain cleans or washes itself by eliminating cellular debris and toxins that build up during the day (basically taking out the neural trash). This trash includes the beta-amyloid plaques associated with Alzheimer’s disease. During sleep, the brain also consolidates learning and memory, and it prepares for the following day. The brain processes that occur during sleep are also important for the health of your immune system, appetite control, and neurotransmitter production. A chronic lack of sleep means your brain doesn’t perform these important functions at optimal levels.

Yours in Health,

Prof Sundardas D Annamalay

Book a private consultation today and take control of your own health.

Simply email us at to make an appointment

Or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up for my 14 Module program called “Vibrant Living”

“Psychosomatic experiencing is about working directly with your nervous system. You are about to become intimately familiar and comfortable with your inner survival system. You will learn how to shift the different emotional states to a manageable level within a few minutes. 

When our emotions are running our lives, we are not in a state of calm aliveness. Rather, there are imbalances in the nervous system that cause problems. It causes imbalances in other systems and organs in our body. Not to mention how these imbalances influence our thoughts, feelings and behaviours towards ourselves and others.”


With various root causes, types, and degrees of intensity, anxiety is a complex mental health condition. And, when left untreated, anxiety can produce a plethora of negative effects—everything from trouble sleeping or concentrating to panic attacks and depression.

Anyone who has felt the onset of anxiety knows that it can quickly feel overwhelming and difficult to manage. But there’s good news, too: Anxiety can be reduced through a variety of treatments—both ongoing efforts, like professional therapy, and on-the-spot calming practices, such as breathing and journaling.

Anxiety can be reduced through a variety of treatments—both ongoing efforts, like professional therapy, and on-the-spot calming practices, such as breathing and journaling.

Here are 7 essential strategies to help manage this common condition.

1. Psychotherapy

Anxiety may stem from a variety of sources, from the biological (such as head injuriesaddiction, or genetics) to psychological (like past trauma) and social (for example, stress at work). To pinpoint the causes, as well as potential methods of addressing the issue, it’s helpful to employ psychotherapy. A variety of therapeutic approaches can produce positive effects on anxiety: EMDR (Eye Movement Desensitization and Reprocessing), Cognitive Behavioral Therapy (CBT), hypnotherapy, couples or individual therapy, and more. These modalities offer multiple benefits, including strategies to cope with anxiety, a reduction in symptoms, and improved well-being and social relationships.

2. Killing the ANTs

Automatic negative thoughts, or ANTs, can creep in and drive anxiety levels higher. ANTs can take many forms, including all-or-nothing thinking, blaming others, and focusing on imagined doomsday scenarios. These negative thoughts rob you of joy in the present moment, but that’s not all. Research shows that repetitive negative thinking over time can increase the risk of long-term conditions, such as Alzheimer’s disease and dementia. Eliminating these thoughts involves employing techniques inspired by Cognitive Behavioral Therapy: writing down the negative thought, asking if the thought is completely true, and imagining yourself without the thought. Over time and with consistent practice, killing those ANTs helps reshape thought processes and diminishes anxiety.

3. Diaphragmatic Breathing

When anxiety or a panic attack strikes, there’s a simple way to soothe the system in as little as 2 minutes, using the skill of diaphragmatic breathing. In times of anxiety, breathing may naturally become erratic, fast, or shallow, but diaphragmatic breathing teaches us how to breathe deeper, doubling lung capacity and feeding more oxygen to the brain. To practice this technique, lie down on your back and place a book or other light object on the stomach (the belly, not the chest, should rise and fall with the breath). Take in a slow, deep breath for 4 seconds, hold for a second, and breathe out for 8 seconds. Practice this twice daily so it feels natural when it’s needed most—i.e., when anxiety surfaces in response to a sudden stressor.

4. Mindfulness

Breathing techniques can be combined with meditation practices for improved results in lowering anxiety. For example, mindfulness meditation, a form of Dialectical Behavior Therapy (DBT), has been shown in one study to lower symptoms of anxiety and even improve cardiovascular health by lowering pressure on the arteries. The American Psychological Association reports that mindfulness—which involves paying attention to the present moment without passing judgment—reduces stress and anxiety, improves physical health, and may even boost the immune system. Ultimately, mindfulness practitioners learn, over time, how to face stressful situations with fewer reactive negative thoughts and emotions.

5. Learning to Say No

Find yourself overextended and exhausted because you just can’t say no? Taking on more than you can handle may seem like a selfless impulse, but in reality, it creates an anxiety-producing stream of overwhelm, leading to long-term resentments and chronic stress. This habit is often spurred on by anxiety and low self-worth, as those who practice it falsely believe their willingness to help will earn them approval. Furthermore, saying yes to too much can occur without thought; this habit is associated with low activity in the prefrontal cortex, which leads to less ability to think ahead or consider consequences. Hence, one way to battle the habit is to pause. Instead of automatically saying yes, say, “I’ll have to think about that,” and honestly evaluate whether you have time. If not, politely but firmly decline. Luckily, learning to say no—a skill often learned in Dialectical Behavior Therapy—feels easier and more natural with practice.

6. Knowing your Values and Purpose

A form of acceptance and commitment therapy, defining core values—and allowing those to drive your actions—helps create a happier, lower-anxiety life. Researchers have found that living in a purposeful way is associated with less depression, higher levels of satisfaction, better sleep, improved mental health, greater self-acceptance, and more. To determine core values, outline your most important 1 or 2 characteristics or traits in 4 categories (biological, psychological, social, and spiritual), and consider the values that draw you to your most influential heroes. Then, to find your purpose, examine what you love to do, how it can connect to and help others, and how you’d like to be remembered in years to come. A sense of values and purpose helps foster personal growth, gives back to others, and can even increase life longevity.

7. Journaling

Starting a practice of journaling was shown in one study to positively impact participants who otherwise experienced increased psychological distress. But one approach in particular, gratitude journaling, offers a bevy of benefits for those with anxiety by shifting the focus from the negative to the positive. Specifically, gratitude practitioners activate the parasympathetic nervous system, reduce inflammatory markers, experience less depression and stress, and increase overall happiness. Particular subsets of the population have also been shown to benefit—think boosted life satisfaction in the elderly and less stress among healthcare practitioners. To practice, simply write down 3 things to be grateful for on a regular basis. Over time, gratitude will become ingrained, so looking for the positives in life will start to feel like second nature.

Yours in Health,

Prof Sundardas D Annamalay

Book a private consultation today and take control of your own health.

Simply email us at to make an appointment

Or call +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up for my 14 Module program called “Vibrant Living”

“Psychosomatic experiencing is about working directly with your nervous system. You are about to become intimately familiar and comfortable with your inner survival system. You will learn how to shift the different emotional states to a manageable level within a few minutes. 

When our emotions are running our lives, we are not in a state of calm aliveness. Rather, there are imbalances in the nervous system that cause problems. It causes imbalances in other systems and organs in our body. Not to mention how these imbalances influence our thoughts, feelings and behaviours towards ourselves and others.”

CANDIDIASIS: Treatment Principles (Part 7)

2 Candida Diet

During 1996-1997, a number of Candida clinicians have found that the prescription anti-fungal medication, Lamisil®, is a useful adjunct in treating their patients with yeast-related disorders.

Treatment designed to eradicate the candida, re-establish normal flora, and correct the eating patterns of the patient can lead to a complete cure.

Eating principles:

• Anti-Candida Diet: Have the patient follow the diet strictly for 1 week, then gradually introduce new foods. Initially the patient should avoid almost all carbohydrates, especially pop, fruit juice and high
glycemic index foods. Many patients benefit from eating a significant amount of meat (fish, poultry, red meat) the first week; grains only a couple of times, during this first week.

• Increase Dietary Fibre: This should come primarily from vegetable sources. Psyllium, pectin, flax powder or other soluble fiber can also be added to the diet. This tends to stabilize blood sugars.

Therapeutic Foods:

• Liquid chlorophyll, alfalfa tablets, sprouts, green vegetables, carrots, dandelions, beet tops, garlic, mung beans, yogurt, acidophilus, foods that tonify the Spleen and Stomach


• Sugar in all forms, nuts, candy, processed and refined foods, fried foods, coffee and caffeine, bread made with yeast, fermented foods, soy sauce, wine, alcohol, excessive fruit especially sweet fruit, alcohol, hot
sauces, spicy foods, fatty foods, rich foods, salty foods, coffee, caffeine, sweet foods
• Do not use yogurt to reculture the bowel while the patient is still taking tetracycline because dairy interferes with absorption of the drug (Austin)


• Diverse and vigorous probiotic flora, esp. Lactobacillus acidophilus: 1/2 tsp or 2 caps t.i.d., depending on source and brand. Decreased pH in large intestine speeds transit time, re-establishes flora, and competitively inhibits growth of candida. (Kennedy, M. and Volz, P. Infection and Immunology 49:654-663, 1985; Bennet and Brinkman. Lancet Jan, 21, 1989)
• Butyric acid: The preferred metabolic substrate for colonic epithelial cells (Cummings, J. Gut 22: 763-779, 1981; Whitehead, R., Young, G., Bhatal, P. Gut 27:1457-63, 1986)
• Garlic: 3 caps t.i.d. for 1-2 weeks. Raw garlic is probably the most effective at inhibiting yeast growth.
• Bentonite clay: binds to endotoxins, preferably as colloidal suspension.
• Caprylic acid: promotes the growth of beneficial bacteria.
• Undecylenic acid, an 11 carbon fatty acid, inhibits the growth of Candida albicans.
• Nystatin: Starting dose 1/8 teaspoon t.i.d. Gradually increase the dose by 1/8 teaspoon per dose every
1-2 weeks. (1/8 t = 500,000units)

Book a private consultation today and take control of your own health.
Simply email us at to make an appointment or call +65 6323 6652

We are pleased to offer consultations via Zoom for online coaching clients.

Yours in Health,
Prof Sundardas D Annamalay

Can Vaccines Cause Autism? Find Here.


Most of the brain functions are yet to be understood. Detailed researches and studies have found that some differences in brain functions cause Autism Spectrum Disorder or ASD. Children suffering from this disorder behave strangely, communicate differently, limit their interaction with the people around, etc. Detailed analysis and surveys have also found that 1 in 68 suffers with ASD around the globe including United States.

Until last years, it was believed that vaccines might be a cause to Autism. According to some health professionals, there was a link between vaccines and ASD. One article, published in 1998, showed that 12 children suffering from ASD were given MMR vaccines.

However, recent studies have confirmed there is no such link between Autism and MMR vaccines. Researchers also say age of onset of ASD, severity of course of ASD and risk of ASD recurrence in families do not differ between vaccinated and unvaccinated children.

Causes of Autism are still a mystery. Only symptoms can be identified. And cases are increasing every next day.

Some studies also have found that ASD develops in uterus during pregnancy as well as before giving any kind of vaccine. Older fathers might be a reason behind this situation.

Increased awareness about ASD could also be a possible reason for these cases. Most of the theories revolve around measles-mumps-rubella (MMR) vaccine. Nevertheless, other vaccines containing preservatives thimerosal, a form of mercury, have also been suspected of causing Autism. Some regulatory bodies have notified it and restricted pharma companies against using.

Currently, most of the vaccines, that might reduce the immunity power and interacts with the nervous system to trigger ASD in a susceptible host, are administered.

But, all kinds of medical studies, including epidemiological and biological, fail to support these findings.

Vaccination rates consistently remain high but some parents/guardians do not consider vaccines as possible cure against several types of problems. Most of them told, they noticed sudden changes in children’s behavior. Earlier, they were developing normally but they immediately stop interacting with people around as well as lost language abilities soon after vaccination.

Know the Reality

Any parent can start research to confirm the details. Here, you can consult trained medical professionals to be sure about the reality. Always hire a credible professional who can answer every query as well as can guide properly for the next steps to be taken.  

Facts about Leaky Gut Every Person Should Know to Improve Gut Health


One of the most critical Gastrointestinal Disorders ‘Leaky Gut Syndrome’ consistently remains the hot topic for debate among medical professionals and several health communities.

Optimum Gut Health is very necessary to live a problem-free life because more than 75% of our immunity is located in the Gut alone.

Gut receives tons of foods, different types of bacteria, acids, chemicals, toxins and much more throughout the lifetime. Gut functions break these food materials in different kinds of nutrients to supply to other important parts of the body. In addition, it protects body from several kinds of unpredictable attacks.

Gut follows a very complex mechanism to ensure better Gut Health. It actually works on multi-layer system and each layer supports others to complete different kinds of exercises.

How Gut Works?

Opening/closure of tight junctions between enterocytes takes place in paracellular space. This process is the major factor of the rate of intestinal permeability. According to the Gut Brain Health experts, intestinal and extra intestinal autoimmune, neoplastic disorders, and inflammatory disorders occur when fine Zonulin (a type of Gut protein) pathway deregulates.

Detailed studies have been carried out upon Zonulin in concern of celiac disease. Gliadin activates Zonulin to signal for increased intestinal permeability to macromolecules. Genetic expression of autoimmunity does not play any role in this cycle. Effects of Gluten cause Zonulin to open walls of intestine. Zonulin regulates these openings in a specific way.

Properly diagnose Leaky Gut Syndrome

Right diagnosis is the key to smooth recovery against many problems and ensure up to the mark Gut Health.

Some people opine Leaky Gut is a fiction. According to them, it is nearly impossible for huge and undigested food items to go through many layers and enter bloodstream.

None of the food allergy tests evidently detects allergenic food items. Experts also deny any link between Autism and diet. Entire information available with us in respect of Leaky Gut is bogus. There is no confirmed report or proof available to show connection between Leaky Gut and Autism. Some also state that Leaky Gut is just a symptom among many.

Latest studies and researches also show that Leaky Gut is a real problem. It is basically linked to Asthma, Arthritis, Irritable Bowel Syndrome and others. Be aware and check the details to protect yourself against any of such diseases.

Know Why WELLNESS is the Way to Go – Dr Sundardas


We all know our health is influenced by what we eat, drink and other well-known lifestyle choices that we make. The latest scientific research now shows that for each of us these choices can have greatly differing effects on our health.

Small differences in your genes can influence how well your body metabolizes foods, utilizes nutrients and excretes damaging toxins, all of which can affect your general state of health. By finding out if you have any of these small variations, you can modify your diet and lifestyle choices to achieve optimum nutrition and health.

After 40 years of the American Medical Association saying that three square meals a day could feed your nutritional needs the statement below totally repudiates that stand. The AMA has been forced to revise its stand in view of the new evidence. They say it takes 25 years before a new idea takes hold in medicine. In 25 years, every medical doctor will be studying nutrition thoroughly. Currently average medical education spends 7 to 12 hours out of a 7 years education on food, vitamins, minerals and health.

Vitamin deficiency syndromes such as scurvy and beriberi are uncommon in modern (Western) societies. However, suboptimal intake of some vitamins, above levels causing classic vitamin deficiency, is a risk factor for chronic diseases and common in the general population, especially the elderly.

Suboptimal folic acid levels, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins (vitamins A, E, and C) may increase risk for several chronic diseases..

The average naturopath spends 1.5 to 2 years of a four years diploma/degree programme on herbs, vitamins, minerals, amino acids and nutrition and food. This is why naturopaths and natural health care providers excel at prevention and medical practitioners at pathology.

By the time you have a heart attack or a gastric ulcer or lamp in the breast, you may need medical intervention, drugs or surgery.

These conditions do not happen overnight. They take anything from 5 to 15 years to develop. Meantime subtle changes occur. In fact people become so used to these changes, that they put it down to ageing.

Once you put it down to ageing then you of course can’t do anything about it.

What will early interventions do for you? It will ensure that you will be healthy and well enough to make your next million or more between 45 to 65. For others it will mean that they can be healthy enough to run and play with their grandchildren instead of waving at them feebly from the bed of a hospital or nursing home. While doing a health checkup is a good practice, conventional medical testing does not provide a full picture. Functional medicine testing will often identify hidden health conditions long before they show up on conventional medical tests. Most medical doctors will look at the standard tests and be satisfied with its results most times, possibly dismissing nagging pains of discomfort that a patient has experienced over long periods of times. Only a small percentage of medical doctors will look at functional testing to get a truer picture of health.

Is Natural Medicine Safe?


For many years, Natural Medicine has always been touted as being the safer of the two medical systems. After all herbs and vitamins rarely if ever give you side effects. They are also often non-toxic and rarely habit forming.

However, this view is often rebutted by critics on the pro Western Medicine side who will talk about the incidences of herbal products being toxic of dangerous. One of the most recent incidents being skullcap (about 3 4 years ago). The difference is that when herbal products are considered unsafe, very often the person has been using a product for months if not years. Very often you have liver enzyme inflammation or a side effect like that. In contrast when Western Medicine drugs are considered to be unsafe, the death count would have often reached thousands and than someone blows the whistle and its yanked of the market or it comes back on the market with new disclaimers.

Doctors in the UK have linked 103 deaths to patients taking the drug Vioxx, which was mainly used to treat the pain associated with arthritis.

Dr David Graham said he had felt pressured to water down findings from a study linking the drug to greater chances of heart attacks. An FDA scientist told a Senate inquiry in November that the regulator had been guilty of a “profound regulatory failure”. According to Dr Graham’s calculations, Vioxx may be linked to as many as to 56,000 American deaths.

Research published by The Lancer medical journal, also in November, highlighted a study by the university of Berne in Switzerland which found serious question marks over the safety of the drug dating back to 2000. The lancet concluded that the drug should have been taken of the market years before it was finally withdrawn. Editor Dr Richard Horton said: “The licensing of Vioxx and its continued use in the face of unambiguous evidence of harm have been public health catastrophes.”

So at this point we can say Natural Medicine is safer. However let me offer you a third scenario. If Western Medicine is guilty of sins of commission, Natural Medicine is guilty of sins of omission. Western drugs can kill. A Natural Medicine practitioner or therapist can by holding out false hope mislead a patient into foregoing the appropriate treatment.

A case in point. I saw this young lady who said she had a lump in her breast. She opted to work with someone without appropriate testing. She opted to work with someone else who promised that her condition would clear up. This someone kept selling her health products for two year giving her the impression that her cancer would improve.

Two years later, she came back to see me. She was still alive. However her breast was ulcerated, She had been using hydrogen peroxide on an open wound because she has heard or read somewhere that this was a good way to clean it up. Eventually I persuaded her to work with a medical doctor as well.

Eventually she had the ulcerated (cancerous complication) breast removed. Eventually the tumours spread and she had to do chemotherapy. What should have been an open and shut case has become a precarious one. If she had done the X-rays and the scan, done surgery to reduce the tumour burden than gone on to do nutrition and diet, the whole situation would have been very different. Simply because someone with the best of intentions and the poorest of knowledge, information and training had held out to the cancer patient that these Natural Methods and products would cure her cancer.

In my opinion this is really sad. Of course the practitioner would maintain, “I was only giving her advice. She had made the choice.” The issue is more like, was there a gross misrepresentation? So what would you my dear reader do? Be safe when you work with Natural Medicine. Ask for training, expertise and life experience in you wellness practitioner.

First Ever Study of Unvaccinated Vs. Vaccinated Kids [via]


(Image credit: from
Vaccinating children remains the guardianship decision of parents, but truly informed consent only comes with comprehensive research, evaluation, and study of every conceivable outcome — both positive and negative.

Claire Bernish, The Free Thought Project
Waking Times Media

In recent years, the glaring spotlight of skepticism has been turned to the topic of vaccines, bitterly dividing parents and giving doctors of modern medicine conniption fits — but no matter where you stand on vaccinations, the fact two groundbreaking, scientific, peer-reviewed studies painting inoculations in not-so favorable light have vanished from the Internet is cause for concern.

Originally, the study, titled, “Pilot comparative study on the health of vaccinated and unvaccinated 6- to 12- year old U.S. children,” was published in Open Access Text.

Until, that is, Open Access Text removed it and a second, similar study by the same authors from their archives without explanation. In fact, The Free Thought Project attempted to contact Open Access Text on multiple occasions for an explanation on the abrupt decision to pull the studies — but, as of publishing, had yet to receive a response.  More at this link:

Comments from Dr. Sundardas D. Annamalay: “When I first saw statistics 19 years ago, they were bad but not as alarming as this report. Incidence of NDD was about 2% not 4.7%. So incidence has gone up by 135%. Significant indeed.”