The Better Sleep Clinic

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

10/02/2026

🧠 Struggling with Sleep After a Concussion or Brain Injury?
Here’s what we’re covering in our latest post about sleep and concussion (TBI) - a topic that affects half of all TBI patients but often flies under the radar.
Some of the interesting insights:
• Why do so many people with brain injuries feel overwhelmingly sleepy during the day or need way more sleep than before?
• Can TBI sufferers have trouble sleeping but not even realize how bad their sleep problems really are?
• What kinds of sleep disorders are most common after a TBI, and how do they affect your brain’s healing process?
• How can untreated sleep issues make headaches, memory problems, and mood swings worse?
• What are the best ways to diagnose these sleep problems?
• Which treatments - from therapy to light exposure to special devices - can help improve sleep and speed up recovery?
• How do sleep problems after TBI impact kids differently, and what signs should parents watch for?
If you’ve experienced a brain injury or care for someone who has, this post is packed with practical info to help you recognize and tackle these hidden sleep struggles.
Read on 👉

Struggling with sleep after a concussion or traumatic brain injury (TBI)? Learn why over 50% of survivors experience insomnia, fatigue, or excessive sleepiness and how it impacts recovery. Discover the causes, diagnosis, and effective treat...

09/02/2026

🟢 SAFE/GO: Your afternoon nap isn't lazy - it's a brain reset.

New research shows short naps of around 45 minutes actually reorganize nerve connections, clearing space for new memories.

Here's what's happening:
- Throughout the day, your brain strengthens synaptic connections as you learn.
- Eventually, these connections become saturated - like a full hard drive.
- Sleep (even brief periods) reduces this synaptic overload without erasing important information, restoring your capacity to encode new content.
T
he study used brain imaging on 20 healthy adults and found that post-nap, synaptic strength decreased and the ability to form new connections improved significantly compared to staying awake.

The bottom line: A short afternoon nap can genuinely help you think more clearly and work with better concentration.
IMPORTANT NOTE: If you have chronic insomnia, naps aren't the solution (most can't nap anyhow but for some it keeps nightly sleep disrupted) - cognitive behavioural therapy for insomnia (CBT-I) is the evidence-based treatment, not pills or daytime sleep.
The study 👉 https://read.thebettersleepclinic.com/napsfbC

04/02/2026

🔵 FYI: PTSD and violent sleep movements may be connected.
New research shows a clear link between trauma and a specific sleep disorder.

- A systematic review of over 4,000 participants found that people with PTSD - especially veterans - show higher rates of REM Sleep Behaviour Disorder (RBD), where people physically act out their dreams.

- Those with both conditions often experience worse symptoms: more nightmares, depression, and emotional struggles.

This isn't just about bad dreams. RBD involves actual movement during sleep (kicking, punching, shouting), which can be distressing and dangerous.

The science is still unfolding, but the message is clear: if you have had traumatic experiences in your life (or you have a PTSD diagnosis) and notice unusual sleep behaviours, it's worth a proper assessment.
Trauma affects sleep in complex ways, and understanding the full picture matters for treatment.

Have you or someone you know experienced this overlap? 💤
Link to the research 👉 https://read.thebettersleepclinic.com/rbdfbp

03/02/2026

🌙🤰 Struggling to Sleep During Pregnancy? You’re not alone. Sleep disturbances affect most pregnancies especially as the due date gets closer.
Here's what we cover in our latest blog post about sleep and pregnancy:

✨ Why do so many pregnant women experience sleep problems, and how do hormones and body changes play a role?

✨ What are the common sleep disorders that can start or worsen during pregnancy?

✨ How can poor sleep impact both mom and baby’s health and when is it more serious?

✨ What simple lifestyle tips can help improve sleep quality during pregnancy?

✨ When should you consider talking to a healthcare provider about your sleep struggles?

Whether you’re in your first trimester or nearing the finish line, understanding these sleep challenges can make a big difference. Share to help others feel seen and supported!
Read more 👉 https://read.thebettersleepclinic.com/sleep-pregnancy-fb

02/02/2026

🟢 SAFE/GO: Exercise really does improve your sleep - and science shows who benefits most.
A massive review of 200 studies confirms what we see in clinic: regular movement helps sleep.

Here's what matters: The worse your sleep is now, the more you stand to gain.
This isn't about becoming an athlete - high intensity interval training helped, but even walking and qigong showed benefits.

The catch? There's no one-size-fits-all prescription.
- Your age, fitness level, and current sleep quality all influence how much exercise helps.
- Think of it as "benefit-on-demand" - those struggling most see the biggest improvements.

Why this matters in Behavioural Sleep Medicine: Exercise is one pillar of a healthy lifestyle, alongside diet and sleep. It's not a magic fix, but it's a proven, safe tool. We see those that are fit experiencing reduced daytime consequences (e.g. lower fatigue) from their sleep problems. In turn, this lowers distress about the sleep problem and makes recommended treatments, such as CBT for Insomnia, aka CBT-I, easier.
The Bottom Line: If your sleep is poor, structured movement (start gentle and age-appropriate) deserves a place in your recovery plan.
Read the study. Link in comments 👇

28/01/2026

🟡 CAUTION/NUANCE: Your afternoon nap might be a warning sign.

New research links naps over 60 minutes with increased stroke risk - but here's what that really means.

Before you panic: Long naps don't cause strokes. They're often a red flag that your nighttime sleep is broken.
A meta-analysis of 17 studies (595,000+ people) found that frequent, lengthy naps - especially over 90 minutes - correlate with stroke risk.
Short naps under 30 minutes? Generally fine.

The real question: Why do you need that long nap?
Poor sleep quality, untreated sleep disorders such as sleep apnoea or circadian disorders, or fragmented sleep at night often drive daytime sleep debt. That's the issue to address.
⚠️ Bottom line: If you're napping daily for over an hour, it's time to investigate what's happening at night.
Link to the study 👇

27/01/2026

🌙 Ever Wonder What Your Brain Is Doing While You Sleep? 🧠✨
Here’s what we’re sharing in our latest post about the fascinating world of Sleep & Brain Waves — how your brain actively coordinates your nightly rest to keep you healthy and sharp.
🔹 What exactly is sleep, and how does your brain behave when you’re awake versus asleep?
🔹 How does your brain cycle through different sleep stages like NREM and REM, and why does that matter?
🔹 Which parts of your brain act like a control center for sleep, and how do they communicate?
🔹 What brain chemicals decide whether you feel alert or ready to drift off?
🔹 How do your body’s “sleep pressure” and circadian rhythm team up to tell you when it’s time to sleep?
💡 Ready to uncover the science behind your nightly slumber?
👉

Sleep isn't just 'switching off.' Uncover the active science behind your slumber, from the distinct brain waves that define each sleep stage to the key chemicals that guide your nightly rest and repair.