The Better Sleep Clinic

13/11/2025

We’re excited to be featured in the Daily Mail today, where David Garley breaks down why so many viral 'sleep hacks' can actually make insomnia worse, and what really helps instead.

In the article, Dr Garley explains that the harder you try to fall asleep, the more alert your brain becomes.

That’s why obsessing over sleep routines, hacks, and methods like the 'military sleep technique' can fuel the cycle of insomnia rather than fix it.

He also shares:

• Why aiming to fall asleep fast usually backfires
• Why forcing sleep isn’t possible - but improving sleep indirectly is
• How CBTi and sleep restriction work (and why they’re the gold-standard treatment)

Insomnia affects an estimated 23 million people in the UK, and you’re absolutely not alone if you’ve tried every trick the internet has thrown at you.

Evidence-based help works, and you don’t have to keep struggling.

Read the full feature link here - https://www.dailymail.co.uk/health/article-15280543/GP-warns-key-mistake-stopping-you-falling-asleep-worsening-insomnia.html

A GP who diagnoses and treats sleep disorders has warned that trending online sleep hacks could make things worse for insomniacs.

12/11/2025

Insomnia is more than a bad night’s sleep.

It’s the ongoing difficulty with falling asleep, staying asleep, or waking up too early — and struggling to function the next day.

Around 10% of adults experience insomnia at any one time.

It affects:

• Mood
• Concentration
• Energy
• Productivity

Over time, it can strain relationships, affect performance at work, increase the risk of accidents (including on the road), and worsen mental and physical health.

So why does it happen?

For most people, it’s triggered by stress, worry, or anxiety.

From an evolutionary perspective, our bodies are designed to stay alert when we feel unsafe - even if the “danger” today is a stressful email rather than a sabre-toothed tiger.

Short-term stress can trigger insomnia, and habits like napping or relying on caffeine can unintentionally keep it going.

The good news: insomnia is highly treatable. Book an appointment with one of our cbt-i specialists today, link is in our bio.

24/10/2025

Dr David Garley joined John Darvall on BBC Bristol this morning to talk about how the clock change affects our sleep, and why a little disruption isn’t something to fear.

As humans, we’re built with resilience - we’ve all had late nights or early mornings and still managed the next day. Often, it’s the worry about the change that causes more trouble than the change itself.

So - Dr Garley’s advice?

Don’t overthink it! You’re more adaptable than you realise.

Catch the full show on BBC Sounds

18/10/2025

We love hearing success stories like this from our patients. Our Insomnia Therapist, Tracy, helped Dianne go from sleepless nights to deep, restorative rest in just a few weeks.

At The Better Sleep Clinic, our expert team use evidence-based CBTi (Cognitive Behavioural Therapy for Insomnia) to help you understand what’s keeping you awake and rebuild healthy sleep patterns that last.

If poor sleep is affecting your life, you don’t have to live with it. Book your consultation via the link in bio.

03/10/2025

Almost 1 in 4 women experience poor sleep during the perimenopause or menopause. But why?

Falling hormone levels: Drops in oestrogen and progesterone affect the brain’s sleep centres and make the body more prone to night sweats and temperature changes.

Hot flushes & night sweats: Sudden surges in body heat wake you up and make it hard to get back to sleep.

Mood & anxiety changes: Hormonal shifts can fuel anxiety, low mood, or racing thoughts that keep the mind active at night.

Physical symptoms: Joint pain, bladder changes, or restless legs can all disturb sleep.

The impact is significant, from fatigue, poor concentration and low mood, to increased risks of depression, heart disease and stroke.

Disrupted sleep during menopause is common, but it’s not something you just have to live with. Get in touch with us to find out more.

30/09/2025

Could you be at risk of Obstructive Sleep Apnea (OSA)?

Common symptoms include:

- Episodes of stopping breathing
- Loud snoring
- Gasping or choking during sleep
- Excessive daytime sleepiness
- Morning headaches
- Poor concentration or memory
- Waking with a dry mouth

If this sounds familiar, take our quick OSA Risk Assessment Quiz (based on the STOP-BANG questionnaire)

https://www.thebettersleepclinic.co.uk/osa-risk-assessment-quiz-sm

If your results suggest a possibility of moderate or severe OSA, you’ll receive 10% off a Home Sleep Test.

16/09/2025

Why do we daydream?

Dr. David Garley joined on to explore the science of drifting thoughts — and why it’s not always a bad thing.

Daydreaming can:

✨ Boost creativity
✨ Help process emotions
✨ Recharge our mental batteries

Listen to the full chat on the BBC Sounds, link is in our bio.

08/09/2025

To qualify for Mounjaro on the NHS you need a BMI >40 and several health conditions. But why is sleep apnea on the list?

Obstructive sleep apnea (OSA) is common, especially at higher BMI, and it significantly increases cardiovascular risk.

Poor sleep also affects appetite hormones (ghrelin ↑, leptin ↓), driving hunger and making weight loss harder to sustain. OSA is often linked with low mood and reduced motivation, too.

That’s why diagnosing and treating OSA matters:

1️⃣ It identifies a major cardiovascular risk factor
2️⃣ Treatment supports long-term weight management

If you think you may have OSA, or want to learn more, visit our website or send us a message.

30/08/2025

Do you snore, wake up unrefreshed, or feel tired during the day?

It could be Obstructive Sleep Apnea, a condition that affects millions of adults in the UK, often without them knowing.

The symptoms include;

- Loud snoring
- Episodes of stopping breathing
- Gasping, choking or gagging during sleep
- Morning headaches
- Poor concentration or memory problems
- Excessive daytime sleepiness

Take our free 1-minute risk assessment quiz to find out if you may be at risk - https://www.thebettersleepclinic.co.uk/osa-risk-assessment-quiz

STOP-Bang Questionnaire – Risk of Obstructive Sleep Apnea (OSA) This short questionnaire can help identify if you may be at risk of Obstructive Sleep Apnea (OSA). Results are for information only and are not a diagnosis. 1) Snoring Do you snore loudly (loud enough to be heard through closed doors ...

27/08/2025

Many people experience a kind of 'bank holiday jet lag'. Late nights, lie-ins and BBQs can shift your body clock and leave you feeling out of sync.

The good news is your sleep routine can reset within a few days. Swipe through for 3 simple ways to get back on track:

✅ Stick to a consistent bedtime and wake-up time
✅ Get outside in natural light
✅ Keep your bedroom dark and cool at night

These small changes help your body clock realign so you can feel more rested and alert this week.

Follow or visit thebettersleepclinic.co.uk for more expert sleep advice.