The Better Sleep Clinic

15/12/2025

Do you struggle with waking up around 3am and not being able to fall back asleep?

David Garley, Director of The Better Sleep Clinic, spoke to Daily Mail about why night-time waking is so common and what actually helps.

Key points from the article:

• Waking briefly during the night is a normal part of sleep. We move through 90-minute sleep cycles and often stir between them.
• Around 3am is usually the lowest point of the circadian rhythm, when sleep becomes lighter.
• The pressure to “get back to sleep” often keeps people awake longer than the waking itself.
• Accepting that you’ve woken up can make it easier for sleep to return.

What can help:

• Try not to get frustrated when you wake
• Avoid forcing sleep
• If you’re awake for a while, get up and do something calm and neutral
• Return to bed when sleepiness comes back

Do you struggle with this too? Let us know in the comments.

You can read the full article here - https://www.dailymail.co.uk/health/article-15356207/Sleep-expert-reveal-wake-3am-health.html

12/12/2025

If you’ve tried everything to sleep better and still lie awake at night, this is for you.

We’ve created The Better Sleep Online Insomnia Course to explain why insomnia develops, why trying harder often backfires, and the practical steps that genuinely help.

Led by NHS GP & Sleep Doctor Dr David Garley, the course is structured, evidence-based and designed to fit around real life.

Use code LAUNCH20 for 20% off.
Enrol here - https://www.thebettersleepclinic.co.uk/insomnia-course

11/12/2025

Our new Online Insomnia Course is now live!

Designed by NHS GP & Sleep Doctor Dr David Garley, this course gives you a structured and evidence-based way to get yourself sleeping better.

The course is made of modular video lessons and downloadable guides, and is designed so that you can go at your own pace. The course also includes a sleep diary and ongoing support from our clinical team, both through email contact and through the regular webinars run by Dr David Garley and our insomnia specialists.

To celebrate the launch, we are offering 20% off with code LAUNCH20.

Enrol here - https://www.thebettersleepclinic.co.uk/insomnia-course

PS you can watch free samples of the course on our website - link in the bio

09/12/2025

spoke to Independent about how cold weather affects sleep and what people can do to manage it.

Key points from the interview:

• A drop in core body temperature is a natural part of falling asleep, but if the room is too cold, the body focuses on keeping warm rather than transitioning into sleep.

• A cool bedroom is helpful, but an icy environment can cause shallow sleep and more night-time awakenings.

• Sudden cold exposure can trigger sleep arousals, pulling you out of deeper, restorative stages of sleep.

• Winter illnesses such as colds and sore throats can narrow the airway, increasing snoring and potentially worsening underlying obstructive sleep apnoea.

• Seasonal Affective Disorder and low mood can disrupt sleep, and poor sleep can also worsen mood, creating a reinforcing cycle.

• Shorter days often mean less sunlight, reduced activity and fewer social routines, all of which can negatively affect sleep.

Dr Garley’s recommendations for winter sleep:

• Keep to a consistent routine
• Stay active to build healthy sleep pressure
• Use layers at night rather than one heavy duvet
• Keep your bedroom cool but not cold
• Get outside for daylight, ideally around lunch time
• If you can’t sleep, don’t force it – get up, do something relaxing, and return to bed when sleepy

Read the full piece in The Independent, link is in our bio.

05/12/2025

We’re so excited to see featured in this week, talking about what really happens to the brain when sleep is disrupted. The article highlights how common it is to struggle with consistent, good-quality sleep and what this means for day-to-day cognitive health.

Key points from the feature:

• Short-term sleep loss can slow reaction time, weaken memory and reduce focus
• Even a few nights of six hours’ sleep can affect brain performance
• Disrupted nights, such as children waking you or difficulty staying asleep, reduce deep sleep and REM sleep
• Lower REM sleep can affect emotional regulation and memory consolidation
• Long-term poor sleep is linked with higher inflammation and a greater risk of dementia and depression
• Daytime naps, meditation and non-sleep deep rest can help offset some of the strain
• Lifestyle factors such as exercise, diet, hydration, blood pressure and alcohol intake all contribute to brain resilience

It is a brilliant piece emphasising that while sleep is essential, people need support, understanding and practical tools when good sleep isn’t always possible.

02/12/2025

Last week caught up with Lucy from at the in Bristol, keep an eye on our reels later this week to find out more! Also, if you haven’t yet entered our competition to win 1 of 5 AeroPress Originals and a bag of our Sunrise Coffee, visit our profile and find out how to enter

22/11/2025

We’re featured in .independent today, talking about how cold weather affects sleep.

Winter can disrupt sleep more than people realise, from cold bedrooms to darker days affecting routines.

As explains:
“When you move from the wake phase to the sleep phase… that’s marked with a drop in your core body temperature of about 0.5C to 1.5C.”

But being too cold also causes problems:

“You want your bedroom to be cool… You don’t want your room to be icy cold, but on the cooler side is definitely helpful.”

“If it’s really cold… your body will be focused on maintaining temperature rather than slipping into sleep.”

Cold-related “arousals” can fragment sleep:
“They can pull you into the lighter stages of sleep, which are less refreshing.”

Winter illnesses can add to the issue:
“If you have got inflamed airways… you will probably find it harder to fall asleep.”

Shorter days also shift routines:

“The shorter, darker days mean that people often don’t go out… and these factors are really important for maintaining good quality sleep.”

His top winter tips: keep a routine, stay active, layer up, keep your room cool, get daylight, and don’t force sleep.

“If you can’t sleep, try not to force it.”

Read the full piece in The Independent or from the link in our bio.
Follow for more.

19/11/2025

Sunrise Coffee is here.

There is so much noise online about sleep. Endless hacks, trends and quick fixes that don’t help, and often make sleep harder. We want to change that.

Sunrise is asking you to question what you hear about sleep, starting with coffee.

People with insomnia are often told to cut out their morning coffee, but the science says something different. Sleep and coffee both promote wakefulness. In a simple way, they’re on the same side.

A morning coffee can even support better sleep at night — not because of the caffeine, but because of what the ritual represents. Bringing back small, enjoyable parts of your morning can help reduce the fear, rules and over-control that fuel insomnia. It helps people feel human again.

That’s why we created Sunrise Coffee: a smooth, low-acidity roast made here in Bristol for anyone rebuilding their mornings.

To celebrate the launch, we’re giving away five Sunrise Coffee bundles!

Each winner gets:
• 1 AeroPress Original
• 1 bag of Sunrise Coffee (ground or whole bean)

How to enter:
- Like this reel
- Follow
- Tag a friend you’d love to have a coffee with (each tag counts as an entry)

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.