The Better Sleep Clinic

12/11/2025

🌙✨ Ever wonder why your sleep feels totally different “that time of the month”?
Our latest post takes a closer look into the hormonal rhythms that shape women's sleep patterns, the impact of menstrual-related conditions, and what objective tests reveal compared to what women report.
Here’s what we cover in our latest post:
• 🔄 Hormonal Fluctuations and Sleep Patterns: How do progesterone and estrogen shifts during the menstrual cycle alter sleep architecture and body temperature?
• 🧠 Brain Activity and Sleep Quality: What brain wave changes occur in sleep during hormonal changes?
• ⚠️ PCOS and Sleep Risks: Why are women with Polycystic O***y Syndrome more vulnerable to sleep-disordered breathing?
• 🌙 PMS, PMDD, and Sleep Perception: How do severe premenstrual symptoms affect perceived sleep quality versus what sleep studies show?
• ⏰ Sleep’s Impact on Your Cycle: Can poor sleep disrupt menstrual regularity and reproductive hormones?
Read on to get a greater understanding of the dynamic relationship between the menstrual cycle and nightly sleep
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Tossing and turning before your period? Discover the science of how your menstrual cycle, from PMS to PCOS, impacts sleep quality. Learn why hormonal fluctuations from progesterone and estrogen can disrupt your sleep

05/11/2025

🌙 Ever Wonder What Happens in the First 5 Minutes After You Close Your Eyes? 💤
Here’s what we’re sharing in our latest post about Stage 1 sleep, that fleeting moment when you’re not quite awake but not fully asleep either.
✨ What's happening in your body in those moments you start to drift off?
✨ Why do you stop noticing sounds and sights around you so quickly as you enter Stage 1?
✨ Those Sudden Jerks and Strange Images: What is that “falling” feeling or those fleeting pictures that pop up just as you’re nodding off?
✨ Why is it harder to remember things you hear right before you fall asleep?
Stage 1 sleep might be short and light, but it's got it's interesting quirks!
Learn more 👉

Discover what happens during Stage 1 sleep, the light transitional phase of your sleep cycle. Learn about the brain activity, body changes, and common experiences like hypnic jerks that occur as you begin to fall asleep.

29/10/2025

🌿 L-Theanine: The Chill Amino Acid in Your Tea - Does It Really Help You Sleep? 🍵💤
Feeling stressed or restless at night? You might have heard about L-theanine, a natural compound in tea that’s said to help with relaxation and better sleep. But what does the science actually say? 🤔
Here’s what we’re sharing in our latest post about L-theanine and sleep. See if this popular supplement lives up to the hype! 👇
✨ Key Points:
• Does L-theanine promote calm? Does it make you sleepy?
• Can it improve sleep quality by easing anxiety?
• What happens when you combine L-theanine with caffeine - can it sharpen focus without the jitters?
• How much L-theanine is really in your cup of tea, and is a supplement necessary?
• Is taking L-theanine safe for everyday use, or should you be cautious?
Curious to find out if L-theanine could be your new nighttime ally or just another wellness trend?
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Does L-Theanine for sleep really work? Can L-theanine help for sleep and anxiety? We examine the science behind this popular supplement to see if the science matches the claims.

22/10/2025

🌙 How Accurate Are Your Sleep Trackers, Really? ⏰
You may love checking your Fitbit, Oura, or Apple Watch to see how well you slept.... but how much can you trust those numbers? 🤔
Here’s what we’re sharing in our latest post about the truth behind sleep trackers - and some surprising facts you might not know!
✨ Here's what we cover:
• Sleep trackers are great at spotting when you’re asleep- but how well do they catch when you’re awake but still? 🤔
• Can your device really tell the difference between light, deep, and REM sleep? What’s behind those sleep stage estimates? 💤
• Why does your tracker keep an eye on your heart rate all night? What does it reveal about your sleep? ❤️
• Can these gadgets diagnose sleep disorders like insomnia or sleep apnea? Should you rely on them for medical answers? 🚫
• Does your skin tone or tattoos affect how well your tracker works? What’s the science behind it? 🎨
• Which sleep tracker is the most accurate? Are some brands better than others? 🥇

Curious if your sleep tracker smartwatch or Oura Ring sleep data is accurate? We examine the science behind how devices from Apple, Fitbit, and Oura track sleep stages. Discover their limitations, what the data really means, and how to use your sleep data in helpful ways

15/10/2025

🌼 Does Chamomile Really Help You Sleep Better?
We all know that cozy cup of chamomile tea is a classic bedtime ritual. But does this gentle flower actually help with insomnia, or is it just a comforting habit? Here’s what we’re sharing in our latest post about the science behind chamomile for sleep:
• Chamomile - does it really help you sleep longer?
• Falling asleep faster and waking up less - does chamomile make a difference?
• Feeling fatigued during the day? Can chamomile help here?
• Does a placebo work better than chamomile? What does this tell us about the power of belief in sleep remedies?
👇 Check out these key points and more on your nightly chamomile fix:

Chamomile tea is often promoted for sleep. But is chamomile for insomnia a myth? We examine the science behind this popular herbal sleep aid. Learn what a clinical study found about its real effects on falling asleep faster, reducing nighttime awakenings, and improving sleep quantity and sleep quali...

08/10/2025

🌙 How Sleep and Mental Health Are Inseparably Linked 🧠✨
Ever wonder why a bad night’s sleep can leave you feeling emotionally off the next day?
It's Mental Health Awareness Week so we're doing a deep dive into the under-appreciated but powerful connection between how we sleep and how we feel.
Check out these eye-opening insights that could change the way you think about your sleep and mental health:
• Poor sleep isn’t just a symptom—could it actually predict mental health issues like depression? 🤔
• Why does your brain’s “alarm system” go into overdrive when you don’t get enough rest? 🔔
• What unique sleep patterns show up in conditions like bipolar disorder, anxiety, and PTSD? 🛌
• How can treating sleep problems directly improve your mood and overall mental well-being? 💡
Sleep and mental health are deeply intertwined, and understanding this link might be the key to feeling better.
Learn more, or share this post with someone who could use a better night’s rest! 💬👇

Is poor sleep impacting your emotional well-being? Discover the critical, two-way link between sleep and mental health. Learn how sleep disorders like insomnia can predict and worsen anxiety and depression, and explore effective, science-backed treatments that can restore both your sleep and your pe...

01/10/2025

🌙🔥 Too Hot to Sleep? Here’s Why Heat and Rest Just Don’t Mix! 🔥🌙
Ever tossed and turned on a warm night, feeling tired but just can’t fall asleep? It’s not just you — your body actually needs to cool down to fall asleep properly. Here’s the science behind why a hot room can wreck your sleep and what you can do about it:
Key Takeaways:
❄️ Cooling is essential for sleep: Your body must lower its core temperature to signal your brain it’s time to sleep. Without that drop, sleep won’t come easily.
🖐️ Hands and feet are your natural coolers: Your body moves heat to your skin, especially your hands and feet, to release it. A warm room blocks this heat release, making it harder to fall and stay asleep.
💤 REM sleep is the most heat-sensitive: During REM sleep, your body can’t regulate temperature well, so a hot room can cut this stage short — impacting memory, learning, and emotional health.
Read on to understand how melatonin is implicated and tips for hot nights 👉

Struggling to sleep in the heat? It's not just you; it's biology. Discover the science behind why your body needs to cool down to achieve deep, restorative sleep. Learn how a warm room blocks this critical process, fragments your sleep, and disrupts vital REM sleep. This guide offers science-backed....

23/09/2025

🌙 Can Hypnosis Help You Sleep? A Scientific Look at Hypnotherapy for Insomnia 💤
Struggling to fall asleep? You might have heard about hypnotherapy as a natural way to catch those elusive Zzz’s. But does it really work, or is it just a mind trick? Let’s break down what a scientific study combining 13 randomised controlled trials says! 🔍
Key Takeaways:
✨ Faster Sleep Onset:
People using hypnotherapy tend to fall asleep faster than those who do nothing. One study showed a 29-minute improvement in falling asleep time! ⏰
🤔 Placebo Power:
Here’s the twist — hypnosis for insomnia wasn’t more effective than a placebo (a fake treatment). This means believing in the treatment is a big part of why it helps. Your mind’s expectations are powerful! 🧠✨
🌙 No Magic for Night Wakings:
Hypnotherapy doesn’t seem to reduce how often you wake up during the night. So, it might calm your mind before bed but won’t keep you asleep all night. 😴
Don't forget - the recommended, most effective treatment for insomnia is CBT-i
Find out more 👉

Can hypnosis for sleep calm a racing mind and help with insomnia? Explore the science behind hypnosis for insomnia. We break down the evidence on whether sleep hypnosis helps you fall asleep faster, its safety, and if it's truly more effective than a placebo.

16/09/2025

⏰ How Daylight Saving Time Really Affects Your Health ⏰
Twice a year, millions of us “spring forward” or “fall back,” losing or gaining an hour of sleep. But what does that one-hour shift really do to our health? A huge study analyzing health records from over 159 million people reveals some eye-opening facts! 👀
Here’s what you need to know:
🌟 Key Findings:
The spring forward shift is linked to about 150,000 health problems in the U.S. alone every year.
Risks spike in the week after the time change, especially for:
❤️ Heart attacks & cardiovascular issues (up to 4% increase)
🚑 Injuries, including more accidents at work and on the road
🧠 Mental health struggles, especially increased substance use
🍽️ Digestive problems like intestinal inflammation
Surprisingly, some infections actually decrease right after the shift, possibly due to a short-term boost in immune response!
👶👵 Who’s Most at Risk?
Kids and teens see more injuries to the head, wrist, and hand.
Older adults face higher risks of heart issues and injuries to the lower torso.
People with chronic health conditions are especially vulnerable.
💡 Why does this happen?
Losing that hour disrupts our internal body clock (circadian rhythm), causing stress that affects the heart, brain, and gut. It’s like your body’s natural rhythm gets thrown off beat, leading to these health hiccups.
🔄 What can you do to prepare? 👉

That lost hour from Daylight Saving Time does more than make you tired. Discover the surprising science-backed health risks, from heart problems to injuries, and learn how to protect your body from the shock of the "spring forward."

09/09/2025

🌙 Does Cannabis Really Help You Sleep? The Science Might Surprise You! 🌿💤
Many people believe cannabis is a natural sleep aid, but recent research tells a different story. A comprehensive review of nearly 30,000 adult recreational ma*****na users found that recreational cannabis use often harms sleep quality rather than helps it. Here’s what you need to know:
🔍 Key Findings:
• 🚫 Sleep Quality Takes a Hit: Most studies show cannabis users experience poorer sleep overall.
• ⏰ Disrupted Sleep Patterns: Cannabis is linked to unhealthy sleep durations — either less than 6 hours or more than 9 hours — and more time awake in bed.
• 💤 Slower to Fall Asleep? While many feel cannabis helps them nod off faster, lab tests reveal it can actually increase the time it takes to fall asleep.
• ⚠️ THC Is the Main Issue: The psychoactive compound THC, found in high amounts in recreational cannabis, likely causes these sleep disruptions.
• 👶 Starting Young Matters: Early cannabis use can interfere with brain development, leading to long-term sleep problems.
• 👩‍⚕️ Women May Be More Affected: Research suggests women might experience stronger negative effects on sleep from cannabis.
Why do so many still believe it helps? The relaxing feeling and expectations can trick the mind, even when the body’s sleep patterns are suffering.
✨ What Should You Do?
If you’re struggling with sleep, cannabis might not be the answer. Instead, consider talking to a healthcare professional about proven treatments like cognitive behavioral therapy for insomnia (CBT-I).
👉 Read more

Wondering if cannabis is the key to a good night's sleep? A comprehensive scientific review reveals ma*****na may actually harm sleep quantity and quality. Discover the surprising science behind THC's effects and why perception might not ma...

02/09/2025

🌙 How Powerful Is the Placebo Effect for Sleeping Pill Treatment of Insomnia? The Surprising Science Of Sleeping Pills 🌙
We're often working with clients to improve their sleep and come off sleeping pills. So it's no surprise we're often asked whether sleeping pills are "just a placebo effect?"
Turns out, a major study (in fact a few), have looked at this. And their findings show that placebos, sugar pills with no active drug, do create real, measurable improvements in sleep for people with insomnia! 🧐🧠💤
Read on to find out:
- just how strong the placebo effect is for FDA approved sleeping pills (is it 10% of the effect? 20%? More? 🤯)
- what sleep measurement improved more in the placebo groups than the actual sleeping pill groups 😮
- is it really in your head or is it a real physical change? 🤔
👉 https://read.thebettersleepclinic.com/sleeping-pills-placebo-fb

26/08/2025

Is a Home Sleep Apnea Test (HSAT) the right choice for you? 🛌💤
If you’ve been told you need a sleep study, understanding your options can make all the difference. Here’s a quick guide based on the latest American and Australasian clinical guidelines to help you navigate this important decision.
🔍 Key Takeaways:
• HSAT is ideal for adults with a high likelihood of moderate to severe obstructive sleep apnea (OSA) and no major health issues. Think: loud snoring, witnessed breathing pauses, and daytime sleepiness.
• In-lab sleep studies (polysomnography or PSG) are essential if you have complex health conditions like heart or lung disease, or if other sleep disorders (narcolepsy, REM behaviour disorder) are suspected.
• Many sleep problems, such as insomnia and circadian rhythm disorders, are diagnosed through clinical interviews—not sleep tests.

Thinking about a sleep study? Wondering if a home test for sleep apnea is the right choice? Our guide explains the difference between an home sleep apnea test and an in-lab study, helping you understand when a home test is suitable and when...