The Better Sleep Clinic

11/03/2026

🟡 CAUTION/NUANCE: Pre-bedtime rules won't magically give your teen more sleep.

A new NZ study using objective sleep measures (not questionnaires) found that restricting screens and activities before bed didn't increase how long teenagers slept.

But here's the nuance: Without screens, sleep quality improved, and sleep onset was earlier.

So what's going on?
Behavioural sleep medicine practitioners following the science know that late teen sleep is driven by biology (delayed circadian rhythms) and other daytime factors , not just what you do at 9pm.
Rules can help some aspects of sleep, but they can't override a brain wired to stay awake late.

The Bottom Line:
Pre-sleep routines are part of the picture (for some), not the whole solution.
Addressing circadian timing (chronotherapy - yes, we do these treatments) is more fundamental.
Read the research 👉

10/03/2026

When pain keeps you up at night - could poor sleep actually be making the pain worse? 😴➡️🩺

Here’s what we’re sharing in our latest post to help you understand the sleep–pain link and what to do next:
• Could sleep disruption be a primary driver of chronic pain - not just a side effect?
• Can one bad night of sleep actually lower your pain threshold the next day?
• Can long-term insomnia create new pain problems even if you don’t currently have pain?
• Do common pain meds (OTC and prescription) secretly wreck restorative sleep or cause breathing problems at night?
• Why “generic” sleep tips can be risky for people with chronic pain - and when standard advice must be changed.
• What practical first steps should you take today to start improving sleep safely when you live with chronic pain?

Want to read the full article and the research behind these questions?
Click the link to read more 👇 If you’re living with chronic pain, consider talking with a behavioral sleep medicine clinician to get safe, personalized help. ❤️💬
https://read.thebettersleepclinic.com/sleep-chronic-pain-fb

Like, share, or tag someone who needs this - sleep matters more for pain than most people realize.

Poor sleep doesn't just accompany chronic pain; it actively worsens it. Learn how insomnia lowers your pain threshold and discover real treatments to break the cycle.

09/03/2026

🔵 INSIGHT/FYI: A new way to understand trauma nightmares.

Researchers are proposing that trauma-related nightmares (TRNs) aren't just "bad dreams" - they're a dynamic process your brain uses to work through trauma during sleep.

The DIA model of TRNs suggests nightmares move through three phases:
- Disruption (the initial trauma echo);
- Integration (your brain attempting to process the memory); and
- Adaptation (gradual healing).

This explains why some nightmares replay trauma exactly, while others are more symbolic.

𝗪𝗵𝘆 𝘁𝗵𝗶𝘀 𝗺𝗮𝘁𝘁𝗲𝗿𝘀:
It reinforces what we already know in Behavioural Sleep Medicine - treating nightmares requires more than symptom management with medications.
We need to address the underlying sleep disruption, emotional regulation, and trauma processing together.
Effective treatments for trauma nightmares? IRT | ERRT | CBT-n

𝗧𝗵𝗲 𝗯𝗼𝘁𝘁𝗼𝗺 𝗹𝗶𝗻𝗲:
Trauma nightmares are your brain trying to heal, not just haunt you.

Read the full research 👉 https://read.thebettersleepclinic.com/44c52c70-NightmareSM

04/03/2026

🟡 CAUTION/NUANCE: Can fixing your gut cure insomnia?

The link is real - but it's not that simple.

A review of 41 studies shows associations between poor sleep and changes in gut bacteria, particularly in people with chronic insomnia.

But here's the catch: the research doesn't identify which comes first.
Does disrupted sleep change your gut?
Or does an unhealthy gut disrupt sleep?
Likely both.

The science is still too early to recommend probiotics or gut protocols as insomnia treatments.

What we do know works: evidence-based behavioural sleep interventions (CBT-I) that address the root causes of insomnia - not just symptoms.
Our clinical experience? Addressing insomnia can help stabilise gut issues (at a minimum).

Bottom line: Don't chase gut health trends as a sleep fix until your sleep behaviour is sorted first.
Read the full study 👉 https://read.thebettersleepclinic.com/gutsm

02/03/2026

🟢 SAFE/GO: Night shift workers - this simple diet change might protect your heart.

New research from 220,000 UK adults shows that night shift workers who ate around 19 grams of fibre daily had a lower risk of coronary artery disease compared to those with low fibre intake.

That's less than the standard recommendation (25g), but it still showed a protective effect.

Why?
Fiber may improve gut health and reduce harmful lipid levels - both affected by shift work.

The bottom line: If you work nights, adding more whole grains, vegetables, fruit, and legumes to your meals could support your heart health alongside good sleep hygiene practices.
The study 👉 https://read.thebettersleepclinic.com/fibre-shiftsm

25/02/2026

🟡 CAUTION/NUANCE: Treating your sleep apnea but still can't sleep? Your heart is still at risk.

New research on nearly 1 million veterans shows something critical: having both insomnia AND sleep apnea creates a far worse cardiovascular threat than either condition alone.

This combination - called COMISA - isn't just two problems sitting side by side. They interact, amplify each other, and significantly increase your risk of hypertension and heart disease.

Here's what matters:
-"Treating one while ignoring the other is a bit like bailing water out of a boat without fixing the leak," says lead researcher Dr Allison Gaffey.
- Your CPAP treats the apnea. But if you're still lying awake for hours, your cardiovascular system never gets the recovery it needs overnight.

The bottom line:
- Both conditions need attention.
- Sleep apnea needs medical treatment.
- Insomnia responds best to CBT-I - the gold standard behavioural therapy that addresses the root cause.

If you're managing one but still struggling with the other, it's time to address both.
Read the full study 👉 https://read.thebettersleepclinic.com/comisasm

24/02/2026

🌙 Struggling with Sleep and PTSD?
Insomnia. nightmares, even OSA are common. But why does trauma hit our sleep so hard? And what can be done to find relief?

Check out these interesting insights we’re sharing in our latest post about the deep connection between PTSD and sleep:
- Why are sleep problems a core feature of PTSD, not just a symptom?
- How does the brain’s “hyperarousal” keep you stuck in a state of high alert, even at night?
- What makes PTSD nightmares different from regular bad dreams?
- Can poor sleep actually make PTSD symptoms worse?
- What are the most effective treatments for insomnia? Are there even treatments for nightmares?
- How does treating other sleep issues like sleep apnea help with PTSD recovery?

If you or someone you know is facing these challenges, understanding the science behind PTSD and sleep can be a powerful step toward healing.
Read on 👉

Discover why PTSD causes severe sleep problems like insomnia and nightmares. Learn how hyperarousal affects your brain and explore science-backed treatments like CBT-I and IRT that can help you restore restful, healing sleep.

23/02/2026

🟡 CAUTION/NUANCE: Menopause changes your brain - and your sleep pays the price.

New research on 125,000 women reveals post-menopausal women face more insomnia, fatigue, anxiety, and depression - alongside measurable brain changes.

Here's what surprised many (but not the behavioural sleep medicine community):
- HRT didn't prevent these brain, sleep or mental health shifts.
- Women on HRT actually reported the highest fatigue levels, despite sleeping the same hours as those not on HRT.
- HRT did slow reaction time decline slightly, but it's not the answer for sleep or mood struggles.
- For further research: The brain regions affected are the same ones involved in Alzheimer's - which may explain why women face nearly double the dementia risk.

⚠️ THE BOTTOM LINE:
If menopause is disrupting your sleep or mood, lifestyle support and evidence-based behavioural treatment (like CBT-I) matter more than hormones alone.
Read the full study 👉 https://read.thebettersleepclinic.com/menosm

18/02/2026

🟡 CAUTION/NUANCE: Keep your bedroom below 24°C if you're over 65
New research suggests this simple temperature setting can lower stress on the heart for older adults during sleep.

Here's why it matters:
When your bedroom is too warm overnight, your heart works harder to cool you down - increasing heart rate and limiting recovery from the day's heat.
For older adults, this sustained effort creates stress when your body should be resting.

Australian researchers tracked real-world sleep data using fitness trackers and bedroom sensors throughout summer.
The finding? Above 24°C (75°F) increased cardiovascular strain during sleep in people aged 65+.

With climate change bringing more hot nights, this isn't just about comfort - it's about protecting your heart's recovery time.

The bottom line: If you're over 65, aim for 24°C or below in your bedroom overnight, especially during warmer months.
The study 👉 https://read.thebettersleepclinic.com/heatsm

17/02/2026

😰💤 Anxiety and Insomnia
Ever find yourself lying awake, heart racing, mind swirling with worries - and then the anxiety just feeds on your lack of sleep?

Here’s what we’re sharing in our latest post about the powerful, two-way connection between anxiety and insomnia
- What’s the real link between anxiety and insomnia? Is it just one causing the other, or is it a cycle that feeds itself?

- How does poor sleep change your brain’s fear and emotional control centers, making anxiety worse?

- How does the stress hormone cortisol get out of sync and play a role in keeping you wired at night?

- What is “anxiety sensitivity” and how does fearing your own body’s anxiety symptoms keep you from falling asleep?

- How do different anxiety disorders like GAD, panic attacks, social anxiety, and OCD uniquely affect sleep?

- If you struggle with both anxiety and insomnia, which should you treat first - can treating insomnia actually help ease your anxiety too?

- What practical steps and therapies can help you break this exhausting cycle and reclaim peaceful nights?
👉 https://read.thebettersleepclinic.com/sleep-anxiety-fb

Struggling with anxiety-fueled insomnia? Learn about the vicious cycle where worry prevents sleep and sleeplessness fuels anxiety. Understand how sleep disruption can trigger anxiety and treatments, including CBT-I, that address both insomnia and anxiety.

16/02/2026

🔵 FYI/INSIGHT: Turns out "night owl" isn't one thing.
New research just split sleep types into five distinct biological subtypes - and they don't all carry the same risks.

A McGill University study of 27,000+ adults found three types of night owls and two types of early birds - each with different health and behaviour patterns.
- One night owl group had sharp cognition but struggled with emotional regulation.
- Another faced higher cardiovascular risks.
- One early bird group thrived, whilst another showed links to depression.

This explains why blanket advice ("just go to bed earlier!") doesn't work for everyone. Your chronotype (aka body clock type) isn't just about bedtime - it's shaped by genetics, environment, and lifestyle.
The bottom line: Sleep isn't one-size-fits-all, and neither is treatment (and yes, we treat circadian rhythm disorders).
Read the full study 👉 https://read.thebettersleepclinic.com/chron5fb

11/02/2026

🔵 INSIGHT/FYI: Ever wondered why you sleep poorly in hotels?
Scientists have found the brain circuit responsible for the "first night effect" - that restless night in unfamiliar places.

Researchers identified specific neurons in the extended amygdala (brain area associated with emotions) that release neurotensin (boosts vigilance) when you're in a new environment, keeping your brain on alert.

- It's an evolutionary survival mechanism - your brain staying vigilant against potential threats.
- The study (in mice) showed this circuit involves areas present in all mammals, suggesting humans share this response.
- While the findings might one day lead to new treatments for insomnia or PTSD-related sleep issues, we're years away from clinical application.

The Bottom Line:
Your brain is doing its job when you sleep poorly somewhere new - it's biology, not a sleep problem/disorder.
The study 👉 https://read.thebettersleepclinic.com/firstfbp