The Better Sleep Clinic

04/05/2026

🟡 CAUTION/NUANCE: New insomnia guidelines confirm what we've known - but there's a catch.

The latest AASM guideline reaffirms CBT-I as the gold standard for chronic insomnia. But what about adding medication to the mix?

Here's what the evidence shows:
- Combining CBT-I with medication may offer modest improvements in total sleep time for some patients.
- However, the guideline advises against choosing combination therapy over CBT-I alone.

Why?
Because CBT-I treatment produces meaningful, lasting results without the added risks of medication.

The bottom line?
- If you're already on medication, adding CBT-I makes sense.
- But starting with pills when CBT-I works on its own? That's adding risk without clear benefit.
- CBT-I first, medication only when clinically necessary.

⚠️ Chronic insomnia affects 10-15% of adults. Treatment decisions should always involve shared decision-making between you and your clinician.
Read the full guideline 👉

29/04/2026

🟢 SAFE/GO: Want 40 extra productive minutes in your day?

The answer isn't another app or supplement - it's your sleep.

New research tracking university students over 12 weeks found that mental sharpness directly determines how much you accomplish.

On days when people felt mentally sharp, they gained up to 40 extra minutes of productive work.
On foggy days? They lost that time, even on simple tasks.

The difference between your best and worst days? About 80 minutes of work.

What drives mental sharpness? Three things we talk about constantly in behavioural sleep medicine:
- Getting sufficient high quality sleep, consistently
- Circadian alignment through consistent wake patterns
- Avoiding long-term burnout and overwork
- Managing mood (poor sleep feeds depressive patterns)

This is why we focus on sleep consistency over quick fixes. Your brain's daily performance depends on it.

The Bottom Line:
- Protect your sleep, and you protect your productivity.
Read the full study 👇
https://read.thebettersleepclinic.com/5c803059-40prod

28/04/2026

Ever Wondered What Narcolepsy Really Is? We take a look at this rare and misunderstood condition!

Our latest post takes a closer look at this condition that blurs the line between sleep and wakefulness in ways you might not expect.
If you or someone you know struggles with overwhelming daytime sleepiness or sudden muscle weakness, this is an important read.

Questions we answer:
- What exactly causes narcolepsy, and why does the brain suddenly lose control over sleep?
- How do doctors diagnose narcolepsy with special sleep tests, and what do those tests reveal?
- What’s cataplexy, and why does laughter or surprise sometimes cause muscle weakness?
- How common is narcolepsy, and who is most likely to develop it?
- What are the surprising health issues linked to narcolepsy beyond just sleepiness?
- When should you see a specialist if you suspect narcolepsy might be affecting you or a loved one?
Read on 👇

27/04/2026

🟢 SAFE/GO: 150 minutes of weekly exercise significantly lowers cortisol levels - and it might be one of the best things you can do for your sleep.

A year-long clinical trial of 130 adults found that meeting the standard exercise recommendation - 150 minutes of moderate aerobic activity per week - led to measurable reductions in long-term cortisol levels.
(walking does not typically meet "moderate exercise" definitions)

Why this matters for sleep:
- Elevated cortisol disrupts your sleep-wake cycle, making it harder to fall asleep and stay asleep.
- Many studies show higher evening and nighttime cortisol levels in people with insomnia (termed "physiological hyperarousal")
- Regular movement helps regulate this stress hormone, supporting your body's natural rhythm.
- The study also showed exercise may slow brain ageing - another win for cognitive and emotional health.

The Bottom Line:
Consistent, moderate exercise isn't just good for your heart and brain. It's a cornerstone of healthy sleep biology.

Read the full study 👇
https://read.thebettersleepclinic.com/8f3ed38f-excort

21/04/2026

Ever heard of acting out your dreams while you sleep? It’s not just a wild imagination — it could be REM Sleep Behavior Disorder (RBD)! 🛌

Here's what we cover in our latest post:

- What exactly causes people to physically act out their dreams during REM sleep?
- What’s the link between RBD and diseases like Parkinson’s?
- Can trauma or medications cause RBD? - How do these factors change the picture?
- What are the common signs that you or your partner might have RBD?
- How do doctors diagnose this disorder and what are recommended treatments?

Read on 👉 https://read.thebettersleepclinic.com/rbd-fb

Do you physically act out your dreams? Learn about the symptoms, causes, and treatments for REM Sleep Behavior Disorder (RBD) and how to sleep safely.

20/04/2026

🔵 INSIGHT/FYI: How do we actually measure "good sleep"?

We're often asked the question. And here's what most people miss: sleep health isn't just about whether you have insomnia or sleep apnoea, nor whether you slept x hours (usually an arbitrary '8hrs').

The SATED model (now Ru-SATED) gives us a better picture.
It looks at six sleep dimensions: Satisfaction with your sleep, Alertness during the day, Timing (when you sleep), Efficiency (how well you sleep), Duration, and Regularity.

Why does this matter?

Because you can have "normal" sleep test results or sleep diary numbers but still feel rubbish - or vice versa.
This framework helps us see the full picture of your sleep patterns, not just tick boxes for disorders.

At Better Sleep Clinic, our clinical assessment is 90mins because we want to cover as many dimensions of sleep health to understand where your sleep is struggling and where it's working well.
Our corporate work bears in mind that sleep health is a continuum and you'll have "good" sleepers that gain from some optimisation tips, and 'poor' sleepers that need disorders screening.

The bottom line:
Sleep health exists on a spectrum from poor to optimal, and every dimension matters.
Read more about the research 👇

15/04/2026

🟡 CAUTION/NUANCE:If you have OCD, your sleep problems aren't "just stress."

New research shows insomnia and circadian disruptions can actually worsen OCD symptoms - particularly intrusive thoughts and emotional regulation.

A systematic review of 28 studies confirms what we see clinically: people with OCD often struggle with insomnia, delayed sleep patterns, and evening chronotypes.
These aren't just side effects - they're factors that can intensify the condition itself.

The good news?
Sleep is treatable.

Addressing insomnia and circadian rhythm issues through evidence-based approaches (like CBT-I and circadian strategies) may help reduce OCD symptom severity.

Bottom line:
If you're managing OCD, your sleep deserves clinical attention - not just "sleep hygiene" or coping strategies.

Treating sleep problems won't cure OCD, but it can make treatment more effective.

The study 👉 https://read.thebettersleepclinic.com/c9d79bb2-ocdsymp

14/04/2026

Is a "Sleep Hygienist" an actual profession?

Struggling with sleep and wondering if a "sleep hygienist" can help?
Turns out, that job title doesn’t actually exist. Confused? Don’t worry, we’ve got you covered.

Here’s what we’re sharing in our latest post:
- What exactly is a "sleep hygienist," and why might that search leave you empty-handed?
- What is sleep hygiene really? and is this a real sleep treatment?
- How does a clinical treatment Cognitive Behavioral Therapy for Insomnia (CBT-I) beat simple sleep tips when it comes to treating chronic insomnia?
- Who is the actual sleep expert you want to see for insomnia? Sleep doctor? Sleep psychologist? Board-certified Behavioral Sleep Medicine specialist?

In clinical treatment, we see searching for the next quick fix or "sleep hack" as a behaviour that actually fuels insomnia and increases anxiety.
Read on 👉

Searching for a sleep hygienist? This profession doesn't actually exist. Find out why basic sleep hygiene falls short for insomnia and the real expert you need.

13/04/2026

🟡 CAUTION/NUANCE: Does cheese really cause nightmares?

The short answer: It's not the cheese - it's the timing.

Here's what the research actually shows: Only 5.5% of people in a recent study believed food affected their dreams at all.

The real issue?
- Eating high-fat, high-protein foods (like cheese) close to bedtime slows digestion and disrupts your REM sleep, the stage where vivid dreams happen.

- When your sleep quality drops, you wake more often during REM, making you more likely to remember those nightmares.

The culprit isn't cheese itself. It's eating too close to lights out.

The bottom line:
Keep at least two hours between your last meal and bedtime - your digestive system (and your dream recall) will thank you.
If you must have that late-night cheese craving? Keep the portion small.

💤 Better sleep starts with better timing, not food elimination.

https://read.thebettersleepclinic.com/60f4cd85-foodtiming

08/04/2026

🟢 SAFE/GO: Anti-CGRP migraine drugs (erenumab, fremanezumab, and galcanezumab) don't mess with your sleep

Good news if you're weighing up migraine treatment options.

A review of 17 studies shows these newer anti-CGRP therapies (the monoclonal antibodies and gepants) may actually improve sleep quality - without the sedative hangover or sleep disruption that older migraine preventives often cause.

Here's what matters:
- Poor sleep quality contributes to future migraines
- Unlike tricyclic antidepressants, antiseizure meds, or beta-blockers (which can leave you groggy or wired), anti-CGRP drugs don't fundamentally alter your sleep architecture.
- In trials with over 14,000 participants, insomnia rates were low and no different from placebo.

This is a win for migraine sufferers who've been stuck choosing between headache relief and decent sleep.

The bottom line:
If you're exploring migraine prevention, these therapies offer a more sleep-friendly option than many traditional treatments.

Talk to your GP or neurologist about whether anti-CGRP therapy suits your situation - especially if past migraine meds have affected your sleep.
If you think you also have insomnia (a migraine contributor) talk to us.

Read the research 👉 https://read.thebettersleepclinic.com/f11c1853-migraine

07/04/2026

Ever heard of Idiopathic Hypersomnia? It’s a rare sleep disorder that’s more than just constantly feeling sleepy! 😴

Here’s what we’re sharing in our latest post:

- What exactly is Idiopathic Hypersomnia, and how is it different from just being sleepy?
- Why do people with this condition struggle to wake up, sometimes feeling “sleep drunk” for hours?
- How rare is this disorder, and who does it usually affect?
- What symptoms should make you consider getting tested for Idiopathic Hypersomnia?
- How do doctors figure out if someone really has this condition?
- What treatments are available, and can people with IH live a normal life?

If you or someone you know is battling constant sleepiness that just won’t quit, this post might shed some light and offer hope.
Find out more 👇

Sleeping 10 or more hours but still feeling completely exhausted? Learn about idiopathic hypersomnia, a rare neurological sleep disorder. Discover its core symptoms, potential causes, and effective treatment options to help you manage exces...

06/04/2026

🔵 INSIGHT/FYI: Why do some people sleepwalk while others don't?

New research points to a tiny cluster of brain cells that might hold the answer.

Disorders of arousal that occur during NREM sleep (sleepwalking, sleep terrors) have puzzled sleep scientists for decades.
During these episodes, parts of your brain are asleep while others are awake - a "mosaic" brain state where you can move, talk, even leave the house, but have no awareness or memory of it.

The latest hypothesis?
A small network in the brainstem called the locus coeruleus-noradrenaline system may be the missing link. This area is "on" during NREM sleep, but "quiet" during REM sleep.
When its NREM sleep activity becomes uncoordinated, different brain regions fall out of sync - creating that eerie split between consciousness and behavior.

This research is still early, but it's helping us understand why stress, sleep deprivation, and genetics all play a role in who experiences these episodes. They increase sleep instability.

The bottom line:
Sleepwalking isn't just "acting out dreams" - it's a specific brain state we're only beginning to understand.
Read the full research 👉 https://read.thebettersleepclinic.com/a1047a5b-doas