The Better Sleep Clinic

The Better Sleep Clinic We specialise in online 1-1 treatment for insomnia using CBTi, the most effective insomnia treatment Talk to us today for a free 15 min consult.

Insomnia is the most prevalent sleep disorder and mental health problem in the world. But it's also a very treatable condition if you use a well-trained behavioral sleep clinician.

03/06/2026

🟡 CAUTION/NUANCE: Pregnancy restless legs is linked to iron deficiency (but don't self-prescribe)

Restless Legs Syndrome (RLS) during pregnancy isn't just "normal discomfort" - and the fix isn't always more sleep.

New evidence shows pregnant women with RLS have significantly lower serum iron levels than unaffected women.
Iron deficiency disrupts the brain pathways that control movement, triggering those unbearable sensations in your legs at night.

But here's the catch:
- Not all iron supplements are equal, and timing matters.

The research recommends checking ferritin levels first - if below 30 mcg/L, oral iron (like ferrous sulfate 65mg daily) is advised.
For severe cases unresponsive to oral iron, IV iron may be considered in the second or third trimester under medical supervision.

The bottom line:
If you're pregnant and struggling with restless legs, ask your GP or midwife to check your iron levels before reaching for over-the-counter supplements.
This study aligns with current RLS treatment guidelines so your GP should be aware - just ensure you're checked against RLS blood iron standards as these differ from typical standards used.

Read the full study 👇
https://read.thebettersleepclinic.com/af0300a1-rls

02/06/2026

🌙 Is 8 Hours of Sleep Really the Magic Number For Optimal Sleep?

Science shows that sleep needs can actually change depending on where you live and the culture you’re part of!

Check out these interesting insights we share in our latest post 👇
- Does everyone around the world really get the same amount of sleep?
- Can countries with less sleep still have good health outcomes?
- What’s the surprising link between sleep length and national health issues like heart disease and obesity?
- How does your personal sleep “cultural fit” affect your overall health?
- If the perfect amount of sleep isn’t one-size-fits-all, how do you find what’s right for you?

Curious? Read on 👇

🟡 CAUTION/NUANCE: Sleep consistency matters beyond number of hours slept
01/06/2026

🟡 CAUTION/NUANCE: Sleep consistency matters beyond number of hours slept

27/05/2026

We’ve all heard it: “Get 8 hours of sleep every night!” But is that really realistic as we get older?
Which age group actually gets 8hrs? And is getting less perfectly normal?

Here’s what we’re sharing in our latest post about what healthy sleep actually looks like as we age.

▪️Why is the “8-hour sleep goal” a myth for most older adults?
▪️How much waking up during the night is actually normal after age 30?
▪️What happens to deep, restorative sleep as we get older—and why does it matter?
▪️How does sleep quality change from your 20s to your 60s and beyond?
▪️Should you really worry if you’re not hitting 8 hours but feel fine during the day?
▪️When is it time to consider that your sleep problems might be more than just aging?

Understanding these changes can help reduce sleep anxiety and set realistic expectations for your sleep.
Because feeling refreshed and alert during the day is what truly counts!
Read on 👇
https://read.thebettersleepclinic.com/8-hour-myth-fb

How does disrupted sleep differ from reduced sleep quantity?Swipe through to see why uninterrupted sleep matters
20/05/2026

How does disrupted sleep differ from reduced sleep quantity?
Swipe through to see why uninterrupted sleep matters

18/05/2026

🟡 CAUTION/NUANCE: Sleeping 8+ hours isn't automatically "healthy" - and a major new study explains why.

Half a million people. Every major organ. One clear pattern. And it's more complicated than you think.
Published in Nature, this large-scale study used biological aging clocks across the brain, heart, lungs, and immune system.

The finding?
- A U-shaped curve - both short sleep (under 6 hours) and long sleep (over 8 hours) were linked to faster organ aging and a wider range of diseases, including heart disease, type 2 diabetes, and depression.
- The sweet spot? Roughly 6.4 to 7.8 hours (what we're always telling patients).

But here's the clinical catch:
- short and long sleepers appear to age through different biological pathways.
- That matters enormously for treatment. Sleeping longer isn't a fix for sleeping poorly.

Bottom line:
If you're regularly sleeping outside that window, it's worth understanding why - not just how long.

Read the full study 👉 https://read.thebettersleepclinic.com/99bac174-quantity-aging
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12/05/2026

Why Are You Falling Asleep at 8 PM and Waking Up at 3 AM?
You Might Be Experiencing Advanced Sleep-Wake Phase Disorder! ⏰

Here’s what we’re sharing in our latest post about a lesser-known sleep condition that causes you to feel sleepy way too early in the evening and wake up before dawn - sometimes as early as 2 or 3 a.m.!

▪️ What exactly is ASWPD, and how is it different from just being a “morning person”?
▪️ Why does your internal clock sometimes run hours ahead of the usual schedule?
▪️ Could genetics or aging be the reason you’re nodding off at sunset and waking before sunrise?
▪️ How can ASWPD be mistaken for depression, and why does that matter?
▪️ When should you consider seeing a sleep specialist for early sleepiness and early waking?

Read the full article 👇
https://read.thebettersleepclinic.com/advanced-sleep-fb

Can a healthier diet improve sleep in normal sleepers? 👇
06/05/2026

Can a healthier diet improve sleep in normal sleepers? 👇

04/05/2026

🟡 CAUTION/NUANCE: New insomnia guidelines confirm what we've known - but there's a catch.

The latest AASM guideline reaffirms CBT-I as the gold standard for chronic insomnia. But what about adding medication to the mix?

Here's what the evidence shows:
- Combining CBT-I with medication may offer modest improvements in total sleep time for some patients.
- However, the guideline advises against choosing combination therapy over CBT-I alone.

Why?
Because CBT-I treatment produces meaningful, lasting results without the added risks of medication.

The bottom line?
- If you're already on medication, adding CBT-I makes sense.
- But starting with pills when CBT-I works on its own? That's adding risk without clear benefit.
- CBT-I first, medication only when clinically necessary.

⚠️ Chronic insomnia affects 10-15% of adults. Treatment decisions should always involve shared decision-making between you and your clinician.
Read the full guideline 👉

29/04/2026

🟢 SAFE/GO: Want 40 extra productive minutes in your day?

The answer isn't another app or supplement - it's your sleep.

New research tracking university students over 12 weeks found that mental sharpness directly determines how much you accomplish.

On days when people felt mentally sharp, they gained up to 40 extra minutes of productive work.
On foggy days? They lost that time, even on simple tasks.

The difference between your best and worst days? About 80 minutes of work.

What drives mental sharpness? Three things we talk about constantly in behavioural sleep medicine:
- Getting sufficient high quality sleep, consistently
- Circadian alignment through consistent wake patterns
- Avoiding long-term burnout and overwork
- Managing mood (poor sleep feeds depressive patterns)

This is why we focus on sleep consistency over quick fixes. Your brain's daily performance depends on it.

The Bottom Line:
- Protect your sleep, and you protect your productivity.
Read the full study 👇
https://read.thebettersleepclinic.com/5c803059-40prod

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