The Better Sleep Clinic

15/04/2026

🟡 CAUTION/NUANCE:If you have OCD, your sleep problems aren't "just stress."

New research shows insomnia and circadian disruptions can actually worsen OCD symptoms - particularly intrusive thoughts and emotional regulation.

A systematic review of 28 studies confirms what we see clinically: people with OCD often struggle with insomnia, delayed sleep patterns, and evening chronotypes.
These aren't just side effects - they're factors that can intensify the condition itself.

The good news?
Sleep is treatable.

Addressing insomnia and circadian rhythm issues through evidence-based approaches (like CBT-I and circadian strategies) may help reduce OCD symptom severity.

Bottom line:
If you're managing OCD, your sleep deserves clinical attention - not just "sleep hygiene" or coping strategies.

Treating sleep problems won't cure OCD, but it can make treatment more effective.

The study 👉 https://read.thebettersleepclinic.com/c9d79bb2-ocdsymp

14/04/2026

Is a "Sleep Hygienist" an actual profession?

Struggling with sleep and wondering if a "sleep hygienist" can help?
Turns out, that job title doesn’t actually exist. Confused? Don’t worry, we’ve got you covered.

Here’s what we’re sharing in our latest post:
- What exactly is a "sleep hygienist," and why might that search leave you empty-handed?
- What is sleep hygiene really? and is this a real sleep treatment?
- How does a clinical treatment Cognitive Behavioral Therapy for Insomnia (CBT-I) beat simple sleep tips when it comes to treating chronic insomnia?
- Who is the actual sleep expert you want to see for insomnia? Sleep doctor? Sleep psychologist? Board-certified Behavioral Sleep Medicine specialist?

In clinical treatment, we see searching for the next quick fix or "sleep hack" as a behaviour that actually fuels insomnia and increases anxiety.
Read on 👉

Searching for a sleep hygienist? This profession doesn't actually exist. Find out why basic sleep hygiene falls short for insomnia and the real expert you need.

13/04/2026

🟡 CAUTION/NUANCE: Does cheese really cause nightmares?

The short answer: It's not the cheese - it's the timing.

Here's what the research actually shows: Only 5.5% of people in a recent study believed food affected their dreams at all.

The real issue?
- Eating high-fat, high-protein foods (like cheese) close to bedtime slows digestion and disrupts your REM sleep, the stage where vivid dreams happen.

- When your sleep quality drops, you wake more often during REM, making you more likely to remember those nightmares.

The culprit isn't cheese itself. It's eating too close to lights out.

The bottom line:
Keep at least two hours between your last meal and bedtime - your digestive system (and your dream recall) will thank you.
If you must have that late-night cheese craving? Keep the portion small.

💤 Better sleep starts with better timing, not food elimination.

https://read.thebettersleepclinic.com/60f4cd85-foodtiming

08/04/2026

🟢 SAFE/GO: Anti-CGRP migraine drugs (erenumab, fremanezumab, and galcanezumab) don't mess with your sleep

Good news if you're weighing up migraine treatment options.

A review of 17 studies shows these newer anti-CGRP therapies (the monoclonal antibodies and gepants) may actually improve sleep quality - without the sedative hangover or sleep disruption that older migraine preventives often cause.

Here's what matters:
- Poor sleep quality contributes to future migraines
- Unlike tricyclic antidepressants, antiseizure meds, or beta-blockers (which can leave you groggy or wired), anti-CGRP drugs don't fundamentally alter your sleep architecture.
- In trials with over 14,000 participants, insomnia rates were low and no different from placebo.

This is a win for migraine sufferers who've been stuck choosing between headache relief and decent sleep.

The bottom line:
If you're exploring migraine prevention, these therapies offer a more sleep-friendly option than many traditional treatments.

Talk to your GP or neurologist about whether anti-CGRP therapy suits your situation - especially if past migraine meds have affected your sleep.
If you think you also have insomnia (a migraine contributor) talk to us.

Read the research 👉 https://read.thebettersleepclinic.com/f11c1853-migraine

07/04/2026

Ever heard of Idiopathic Hypersomnia? It’s a rare sleep disorder that’s more than just constantly feeling sleepy! 😴

Here’s what we’re sharing in our latest post:

- What exactly is Idiopathic Hypersomnia, and how is it different from just being sleepy?
- Why do people with this condition struggle to wake up, sometimes feeling “sleep drunk” for hours?
- How rare is this disorder, and who does it usually affect?
- What symptoms should make you consider getting tested for Idiopathic Hypersomnia?
- How do doctors figure out if someone really has this condition?
- What treatments are available, and can people with IH live a normal life?

If you or someone you know is battling constant sleepiness that just won’t quit, this post might shed some light and offer hope.
Find out more 👇

Sleeping 10 or more hours but still feeling completely exhausted? Learn about idiopathic hypersomnia, a rare neurological sleep disorder. Discover its core symptoms, potential causes, and effective treatment options to help you manage exces...

06/04/2026

🔵 INSIGHT/FYI: Why do some people sleepwalk while others don't?

New research points to a tiny cluster of brain cells that might hold the answer.

Disorders of arousal that occur during NREM sleep (sleepwalking, sleep terrors) have puzzled sleep scientists for decades.
During these episodes, parts of your brain are asleep while others are awake - a "mosaic" brain state where you can move, talk, even leave the house, but have no awareness or memory of it.

The latest hypothesis?
A small network in the brainstem called the locus coeruleus-noradrenaline system may be the missing link. This area is "on" during NREM sleep, but "quiet" during REM sleep.
When its NREM sleep activity becomes uncoordinated, different brain regions fall out of sync - creating that eerie split between consciousness and behavior.

This research is still early, but it's helping us understand why stress, sleep deprivation, and genetics all play a role in who experiences these episodes. They increase sleep instability.

The bottom line:
Sleepwalking isn't just "acting out dreams" - it's a specific brain state we're only beginning to understand.
Read the full research 👉 https://read.thebettersleepclinic.com/a1047a5b-doas

31/03/2026

The Vicious Cycle of Depression and Poor Sleep:

Most of us have noticed the way a night of poor sleep impacts next day mood.
In our latest post we're taking a closer look at the sleep - depression link.

Here’s what we cover in our latest post

- Why do about 90% of people with depression struggle with sleep problems like insomnia or hypersomnia?

- Can persistent insomnia actually increase your risk of developing depression later on?

- Can fixing sleep issues improve depression recovery and help keep it from coming back?

- How do brain chemicals, stress hormones, and your body clock all play a role in this sleep-depression dance?

- Could another sleep disorder, like sleep apnea or restless legs syndrome, be behind your mood struggles?

Read on 👉

Does poor sleep cause depression, or vice versa? Understand the science behind this two-way link, and the deep relationship between insomnia, sleep disorders and depression

30/03/2026

🔵 INSIGHT/FYI: Your dreams might be protecting your sleep quality.

New research suggests vivid, immersive dreams during Stage 2 sleep actually help sleep feel deeper - even as your brain becomes more active later in the night.

A study from Italian researchers tracked over 1,000 Stage 2 awakenings in healthy sleepers and found something unexpected:
- people reported the deepest-feeling sleep after immersive dreams, not just during unconscious brain states.

The catch?
- This is about how sleep feels to someone, not objective measures of sleep architecture.
- But it might explain why some patients report poor sleep despite normal sleep studies - thought-like mental activity during sleep, rather than vivid dreaming, may leave people feeling like they were never properly asleep (a common insomnia experience)

So dreams may act as "guardians of sleep," keeping you disconnected from the outside world.

The Bottom Line:
Our subjective sleep experience is shaped by more than just sleep stages and brain waves — the quality of our sleeping and dream experiences matters too.

Read the full study 👉 https://read.thebettersleepclinic.com/bfcc25cc-dreamsleepqual

25/03/2026

🔴 STOP/MYTH: Brushing your teeth under a bright light is not causing your 3am wake-ups.

A recently published media piece claims that cool-toned bathroom LEDs are a primary driver of nighttime awakenings and insomnia.

Here is what the actual science says.
- The studies cited measured sustained light exposure of 6-8 continuous hours at 100-200 lux in controlled lab settings. A 2-minute bathroom visit is not a comparable stimulus.
- Melatonin suppression from brief light exposure is temporary. Secretion resumes within minutes of lights out. This mechanism does not drive middle insomnia.
- Waking at 3am (with daytime impact) is a clinical presentation - driven by psychophysiological arousal, conditioned wakefulness, and disrupted sleep homeostatsis. A light fitting is not the cause.

Standard warm-white home LEDs (2700-3000K) already meet recommended evening light thresholds (Brown et al., 2022). The problem the article describes is largely a non-issue in most homes.

Bottom line:
If you are regularly waking in the night and struggling to get back to sleep, that deserves a clinical sleep assessment - not a home lighting change.
The original article 👉

Trouble falling asleep at night? This common household item could be to blame — here's how to fix it

24/03/2026

Does Magnesium Really Help You Sleep Better? We take a closer look at the science.

Here’s what we’re sharing in our latest post about magnesium and sleep.....and it might surprise you!

- Is the science behind magnesium and sleep as solid as we think?
- Why might the most-cited magnesium study be considered unreliable by experts?
- What does wearable sleep tracker data reveal about magnesium’s real impact?
- Is there a placebo response with magnesium?
- How do magnesium’s sleep benefits compare to proven treatments like cognitive behavioral therapy for insomnia (CBT-I)?

Take a closer look at the evidence and decide for yourself if magnesium supplements are the sleep solution they’re claimed to be.
Read more 👉

Does magnesium help with sleep? Discover what clinical science reveals about this popular supplement, the powerful placebo effect, and proven alternatives like CBT-I for treating insomnia.

23/03/2026

🟡 CAUTION/NUANCE: Melatonin for kids isn't the harmless sleep fix parents think it is.

Yes, it can help children with autism or ADHD fall asleep faster - but for typically developing kids? The evidence is thin, and the risks are real.

Here's what this research reports:
- Commercial melatonin products from the US often contain wildly different doses than what's on the label - some several times higher, others with unexpected compounds like serotonin
- Poison control data shows a sharp rise in accidental ingestions, especially gummy versions that look like lollies
- Long-term safety data is nearly non-existent - we don't know how it affects puberty, immune function, or development over time

Melatonin is a biologically active hormone, not a vitamin. It shouldn't replace a proper sleep assessment or behavioural strategies.

Bottom line:
As first steps, consistent bedtimes (and wake times) and wind-down routines help - and they're safer. If you need more, a pediatric behavioural sleep medicine practitioner is the go.
If melatonin is genuinely needed, use the lowest dose, short-term, and only under medical supervision.

Read the research 👉 https://read.thebettersleepclinic.com/102ecab8-melsm

18/03/2026

🟡 CAUTION/NUANCE: 53% of people say sleep is their top health priority. The same percentage fail to get it.

A massive global survey supports what we see in clinic every day - knowing sleep matters doesn't mean you're actually sleeping well.

The gap is real.
- Despite 84% understanding that quality sleep extends healthy lifespan, only half achieve good sleep more than four nights weekly.

The barriers?
- Work stress (58% cite heavy workloads)
- Inadequate healthcare follow-up (only 46% report their GP asking about sleep), and
- Partner disruptions (39% interrupted weekly).

Here's the concern:
- Wearable use jumped from 16% to 53% in one year, yet only 23% of those with persistent issues have seen a provider. We're tracking sleep but not treating it.

🧠 THE BOTTOM LINE:
Awareness without access to proper assessment and evidence-based treatment (like CBT-I) leaves the problem unsolved.
The survey 👉 https://read.thebettersleepclinic.com/b0e8a09a-ressurvsm
Struggling to close your own sleep gap? We can help 👉 https://read.thebettersleepclinic.com/34b47f2a