The Better Sleep Clinic

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...

19/08/2025

🌙 Struggling with sleep during menopause? You’re not alone—and there’s good news! Recent research from the MsFLASH network reveals the most effective ways to tackle insomnia during this phase of life. Here’s what you need to know:
✨ Top Treatment for Menopause Insomnia:
🧠 Cognitive Behavioral Therapy for Insomnia (CBT-I) is the clear winner! It doubles the benefits of other treatments, helping women move from moderate-to-severe insomnia to mild or no insomnia. Plus, it works even over the phone!
💪 Other Options:
Exercise and the antidepressant venlafaxine offer moderate improvements in sleep quality.
Low-dose estrogen, escitalopram, and yoga provide only small benefits.
Omega-3 supplements? No real effect on sleep.
🔥 What About Hot Flushes?
Surprisingly, reducing hot flushes doesn’t automatically fix insomnia. They’re connected but separate issues. Treating insomnia directly with CBT-I is key—because once awake, anxiety and unhelpful habits can keep you tossing and turning.
💡 Takeaways for Better Sleep:
✔️ Start with CBT-I for lasting relief.
✔️ Don’t rely on hot flush treatments alone to fix sleep.
✔️ Add regular aerobic exercise if CBT-I isn’t available.
✔️ Talk with your doctor about medication options carefully.
Sleep struggles during menopause can feel overwhelming, but targeted treatment makes a real difference.
Read more: 👉

Struggling with sleep during menopause? A major study compared 7 common treatments, from hormones to exercise. Find out why science says CBT-I is the most effective path to restorative sleep, with or without hot flushes

05/08/2025

🌞 Daylight Boosts Our Immune System: What Science Just Discovered 🦠✨
Did you know your immune system is more active during the day? Researchers at University of Auckland, have uncovered how our body clock, specifically in immune cells called neutrophils, syncs with daylight to boost our ability to fight infections.
Here’s what you need to know:
🔬 The Science Behind It
Our immune system follows a circadian rhythm, a 2.5-billion-year-old cellular clock that adapts to day and night cycles.
Neutrophils, the frontline white blood cells that attack bacteria, have their own internal clock that ramps up their infection-fighting power during daylight hours.
This discovery was made using zebrafish, whose transparent bodies let scientists observe immune responses in real time.
⏰ Why It Matters
Disruptions to our internal clock—like shift work or jet lag—can weaken immunity and increase infection risk.
Understanding how light influences neutrophils opens doors to new therapies that could enhance immune responses by targeting these cellular clocks.
💡 Takeaway
Prioritize natural daylight exposure when possible to support your immune health.
Keep a regular wake time (ideally with the morning sun) to support immunity.
Sleeping in on weekends or trying to "catch up" after a poor night may actually disrupt your body clock and weaken immunity.

This research highlights the importance of aligning our daily routines with the natural light/dark cycle - not just for our biological clocks and sleep, but for immunity too.
Read more 👉

Immune cells known as neutrophils act as first responders to infection. Research on zebrafish shows light regulates their activity and boosts their ability to kill bacteria.

29/07/2025

🌅 Are You a Morning Lark or a Night Owl? Your Internal Clock Might Be Key to Healthy Aging! 🦉
Did you know that when you move during the day could impact your heart and lung health? A new study from the University of Florida Health reveals that the timing and consistency of daily activity might be just as important as being active itself—especially as we age. ⏰❤️
Here’s what they found in older adults (average age 76) wearing activity trackers for a week:
✨ Key Takeaways:
• Earlier peak activity = better heart & lung fitness
Getting your most active time earlier in the day was linked to stronger cardiorespiratory health and more efficient walking.
• Consistency matters!
Doing your daily activities around the same time each day supports better fitness outcomes.
• Stronger activity-rest cycles = healthier aging
Greater difference between active periods and rest times correlates with improved cardiorespiratory fitness.
• Activity = all movement, not just exercise
Walking, gardening, cleaning, or shopping—all count toward your daily rhythm.
Why does this happen? Your body’s internal clock, or circadian rhythm, helps regulate vital functions like hormone release and blood pressure in tune with day and night. Disrupting this rhythm can affect sleep, mood, and physical health.
👩‍🔬 Dr. Karyn Esser, lead researcher and a morning lark herself, says:
"While we know being active supports healthy aging, this study shows that when you’re active might also matter."
⏳ The research doesn’t prove cause and effect yet, but it opens exciting doors for personalized health—tailoring activity and treatments to your unique internal clock.
So, whether you rise with a grin or a groan, paying attention to your body’s timing could be key for healthy aging well! 🌞🕰️
Read more here 👉

A growing body of research suggests that circadian rhythms are fundamental contributors to health and resilience.

22/07/2025

🌙 Melatonin is one of the most popular over-the-counter sleep aids, but does it really help with chronic insomnia? 🌙
A recent review of 24 clinical trials gives us some clear—and surprising—answers. Let’s break it down! 👇
Key Takeaways:
✨ For Adults with Primary Insomnia (insomnia on its own):
- Melatonin does NOT significantly help you fall asleep faster or sleep longer.
- The average time saved falling asleep? Just about 2 minutes—not enough to matter.
- No clear improvement in how adults feel about their sleep quality either.
What about for adults with comorbid insomnia (insomnia alongside other health issues) and kids?
Check out the full post 👉

Thinking of using melatonin for chronic insomnia in New Zealand? Discover what the latest science says about its effectiveness. We reveal why it's often ineffective for adults but can effective in some populations. Get the facts before you ...

15/07/2025

Wondering about CBT for insomnia? You can read our 50+ five star reviews in one place 👉 https://read.thebettersleepclinic.com/reviews-fb
- CBT for insomnia is the first-line recommended treatment for chronic insomnia.
- It is NOT sleep hygiene or sleep habits advice you see on the internet (sorry, that stuff is not effective for diagnosable insomnia).
- It's not "tips" or sleep "hacks" or "sleep meditations". Trying harder will make things worse.
CBT-i works because it addresses the physiological sleep system imbalances, as well as behavioural, and psychological factors that keep insomnia going.