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Getting a good night's sleep (every day!) is essential for our physical and mental well-being. Yet many of us struggle to fall asleep, stay asleep, and rest while sleeping. In fact, statistics show that approximately 30%-35% of the global population experiences sleep problems. This can lead to impaired memory, reduced cognitive performance, increased emotional instability, and physical conditions.

Given how important sleep is and how common sleep disorders have become, specialists have put their efforts into finding effective treatments for sleep disorders. One promising method that has been gaining attention recently is neurofeedback. It is a non-invasive training method that teaches the brain to self-regulate to improve sleep patterns. But does neurofeedback for sleep actually work?

Key Takeaways

• Neurofeedback for sleep works by increasing and decreasing specific brain waves that may be causing sleep issues. The treatment protocol is established based on each patient's brain map.

• Neurofeedback works best when combined with other therapies, including other biofeedback methods, Cognitive Behavioral Therapy, and even medication if the patient has medical conditions. It also works best when incorporated into a healthy lifestyle.

• The effectiveness of neurofeedback depends on multiple factors, including your specific symptoms, the experience of the neurofeedback provider, and the chosen protocol.

Why Is Sleep So Important?

Restful sleep is as essential to our survival as food and water. It plays a crucial role in the following physiological processes:

• Rest and repair. While you sleep, your brain clears out waste and toxins that build up during the day.

• Strengthening memories. Sleep helps the brain register new information and turn it into long-term memories, especially during sleep spindles.

• Boosting brainpower. A solid night of sleep sharpens your thinking, boosts creativity, and helps you stay focused.

• Supporting brain development. In children, getting enough sleep supports healthy brain function and overall development.

• Managing emotions. When you're well-rested, you're better at handling stress and regulating your emotions.

• Regulating circadian rhythms. This helps keep your sleep-wake cycle balanced and plays an important role in metabolism and overall well-being.

Unfortunately, insomnia and other sleep disorders have become increasingly common in recent years. According to a Phillips survey, 50% of the participants recognized that sleep is a pillar of their well-being. Despite this, 62% of adults confirmed they do not sleep well, and only 10% stated they sleep extremely well. Furthermore, insomnia is considered the most common sleep disorder and a major public health concern, with approximately 30%-35% of the global population showing symptoms of insomnia.

Sleep Disorders and Their Impact on Your Health

There are over 80 types of sleep disorders, and each can take a toll on your physical and mental health. These are the most common:

• Primary insomnia

• Obstructive sleep apnea

• Restless legs syndrome

• Shift work sleep disorder

• Narcolepsy

• Delayed sleep phase syndrome

• REM sleep behavior disorder

These disorders can develop because of genetic factors, medication, substance use before bedtime, working night shifts, cardiovascular issues, mental health disorders, or an unhealthy lifestyle.

If you're unsure about your sleep quality, you can use the Pittsburgh Sleep Quality Index, a self-rated questionnaire, or the Insomnia Severity Index.

Now that we've covered the basics about the role sleep plays in our lives, let's see what neurofeedback is and whether it can help in this regard.

What Is Neurofeedback?

Neurofeedback therapy is an advanced yet natural way to improve sleep by training the brain to self-regulate. Instead of using medication, it helps the brain fine-tune its activity for better rest and overall well-being. It leverages the brain's neuroplasticity, meaning its ability to reorganize itself by forming new neural connections throughout life. This adaptability allows the brain to strengthen beneficial patterns and weaken those that contribute to dysfunction. And neurofeedback basically tells the brain what neural pathways are positive.

When the goal is to address sleep issues, neurofeedback should be performed at a clinic. The process usually starts with a quantitative electroencephalography (qEEG). The therapist places small sensors on the patient's scalp. These sensors basically observe brain activity and generate a brain map, showing any dysregulations in brainwave patterns that may cause sleep problems. Then, the neurofeedback practitioner uses this brain map to create a personalized treatment protocol that targets specific regions and waves that are dysregulated.

During a neurofeedback session, the patient with insomnia has the same electrodes placed on their scalp and is asked to engage in some activity—usually to play a video game or watch something. When brainwave activity shifts towards the desired state, the patient receives immediate positive feedback. When brainwave activity shifts towards an undesired state, the positive feedback is taken away. Over time, the brain learns to make positive adjustments on its own, which can lead to improvements in different sleep parameters.

If you want to discover more about the mechanism of neurofeedback, you can read our comprehensive guide on this topic.

Does Neurofeedback Help with Sleep?

Neurofeedback helps with sleep by balancing brain activity. It can promote relaxation, reduce stress, and enhance overall brain function, thus possibly even treating insomnia. Many people who try neurofeedback report improvements in subjective sleep quality.

As mentioned above, a person’s brain activity is monitored in real time during neurofeedback training. The technology and the software provide immediate feedback that encourages the brain to shift into a more balanced state.

For example, many people struggle with sleep because their brains remain highly engaged even when they try to rest. Neurofeedback gently guides the brain towards a more relaxed state, reducing mental chatter and stress-related hyperactivity. This makes it easier to achieve deep, slow wave sleep. Ultimately, a well-regulated brain transitions smoothly between states of wakefulness and deep sleep.

Through personalized training performed at a clinic, neurofeedback can also address underlying factors that impact sleep, such as stress, anxiety, and ADHD symptoms. 

A Combination of Neurofeedback and Other Biofeedback Methods

Besides neurofeedback, there are other biofeedback techniques directed towards other physiological reactions. When used together, they can be even more effective in improving sleep.

For example, heart rate variability (HRV) biofeedback trains individuals to regulate their heart rate. This promotes a state of calmness and can be useful before bed as it prepares the body for rest. Since stress and anxiety are common causes of insomnia (and they also cause increased heartbeat and restlessness), HRV biofeedback can help balance the autonomic nervous system, complementing the effects of neurofeedback on brainwave activity.

Similarly, electromyography (EMG) biofeedback can help reduce muscle tension, which is also often linked to restlessness and difficulty falling asleep. Another biofeedback method that may be helpful in this regard is galvanic skin response (GSR) biofeedback, which measures changes in sweat gland activity and, therefore, stress levels. Last but not least, breathing biofeedback helps regulate the nervous system through guided slow breathing exercises.

Does Mendi Help Improve Sleep?

The Mendi headband is a consumer-grade neurofeedback device that utilizes functional near-infrared spectroscopy (fNIRS) technology to measure blood flow and oxygenation levels to the prefrontal cortex. Therefore, it is different from clinical neurofeedback and other devices on the market that use EEG technology. So, the Mendi headband does not work by balancing brain wave patterns. This is why it cannot directly target specific brain wave activity that is associated with poor sleep.

Instead, the Mendi headband can help strengthen prefrontal cortex activity. The prefrontal cortex plays a crucial role in regulating emotions, clearing one's mind, making decisions, planning for the future, and solving problems. It is also involved in the body's natural stress response. By strengthening its activity, users can experience:

• Better focus

• Improved stress management skills

• Enhanced emotion regulation skills

• Greater mental clarity

• More relaxation

• Improved ability to stay in the present moment

• Reduced nervousness

All of these can work together to contribute to improvements in sleep efficiency and overall well-being. Given that the prefrontal cortex is also responsible for your memory, it can also lead to improved overnight memory consolidation. Furthermore, researchers have recently confirmed that the prefrontal cortex plays an important role in regulating REM sleep, and REM sleep is essential for emotional processing, brain development, and dreaming.

Who Should Not Do Neurofeedback?

While neurofeedback can be a game-changer for poor sleep and insomnia, it's not a one-size-fits-all fix. How well it works depends on a few factors, including:

• Your specific sleep issues

• Whether you have any other medical conditions

• How committed you are to the sessions (because neurofeedback only works if practiced consistently)

• The experience of your practitioner

For example, if you have restless legs syndrome or chronic pain, neurofeedback may not be that effective on its own because you may also require a different type of medical treatment.

Moreover, neurofeedback may not be recommended for people with certain medical conditions, including a history of seizures or complex psychological conditions, as they increase the risk of side effects.

Another thing to consider is cost and accessibility. Clinical neurofeedback sessions are quite expensive, and they may not be covered by insurance. Conversely, home neurofeedback devices like Mendi are indeed more budget-friendly. On the other hand, they do not offer the same benefits as clinical neurofeedback because the sessions are not supervised by a specialist. Plus, home neurofeedback doesn't offer the same level of precision—after all, these devices are only designed for wellness practices.

Comparing Neurofeedback to Traditional Sleep Treatments

First of all, neurofeedback therapy stands out from other therapies because it does not involve invasive procedures or the use of pharmaceuticals. Although side effects may occur, they are usually short-term, and the neurofeedback provider should be able to mitigate them by adjusting the protocol. Additionally, there is no risk of dependency with neurofeedback.

Secondly, neurofeedback therapy can provide long-term benefits. Some studies have shown that patients sustain the benefits even a year after completing neurofeedback training.

On the other hand, since future research is still required to fully confirm the benefits of neurofeedback (some scientists consider that the experienced benefits may actually be linked to a placebo effect), it is generally recommended as a complementary practice.

For example, if your poor sleep is caused by anxiety or depression, you may benefit from Cognitive Behavioral Therapy (CBT) alongside neurofeedback.

Lifestyle Factors That Complement Neurofeedback

For neurofeedback to yield good results, it should go hand-in-hand with other healthy habits that can improve your sleep. Here are some changes you can make in your routines:

• Stick to a regular sleep schedule, or at least try—it will probably be difficult in the beginning, but you may notice benefits over time.

• Relax before sleep—this can help improve sleep onset and stick to a regular sleep schedule. Try some breathing exercises, progressive muscle relaxation, mindfulness, or meditation.

• Avoid exercising and drinking coffee and tea late at night. You can drink chamomile tea though.

• Avoid using your phone or laptop before sleep because blue light reduces melatonin production.

• Avoid drinking alcohol before going to sleep.

• Improve your diet so it includes foods like nuts, bananas, cherries, kiwi, fatty fish, white rice, and oatmeal. These are considered beneficial for sleep.

Getting Started with Neurofeedback for Sleep

Improving your sleep with neurofeedback starts with understanding the process. This part is extremely important because it will help you:

• Talk freely with the neurofeedback practitioner.

• Ask the right questions.

• Assess whether the neurofeedback practitioner can help with your particular issue.

• Ask for a qEEG, as some practitioners do not perform it before starting neurofeedback.

• Understand whether any side effects you may experience in the process are normal or not.

The second step is finding a qualified professional. The experience of your therapist directly influences the results of your neurofeedback therapy. For example, if the protocol targets an incorrect brain wave or brain region or the sessions are too long, this can cause side effects. This happens because neurofeedback is frequency-specific and site-specific.

Furthermore, working with an experienced professional whom you can communicate with freely makes it easier to inform them about your progress, side effects, and anything else you consider important.

When you finish your neurofeedback sessions at a clinic, your neurofeedback provider may recommend brain training at home using a consumer-grade device like Mendi. If you decide to practice neurofeedback at home, you should look for a device that aligns with your needs, is easy to use, and is rooted in science. We have a comprehensive buying guide that may be of great help in this regard.

Final Thoughts

Neurofeedback has shown significant promise in improving sleep by addressing underlying brainwave imbalances. However, for it to be truly effective, it should be combined with other lifestyle changes and practiced consistently.

By making neurofeedback a part of a comprehensive sleep strategy, individuals can optimize their sleep quality and support overall health. While it's not a quick fix, those who commit to the process and work with qualified professionals may find lasting relief from sleep struggles!

Frequently Asked Questions

What is neurofeedback, and how does it work?

Neurofeedback is a therapeutic approach that involves training the brain to regulate its own activity by providing real-time feedback on brainwaves, ultimately enhancing functions such as sleep quality. This method empowers individuals to achieve better self-regulation and mental well-being.

How can neurofeedback help with insomnia?

Neurofeedback can help treat chronic insomnia because it promotes relaxation and stimulates deficient brainwave patterns that cause sleep problems.

Is neurofeedback therapy safe?

Neurofeedback therapy is considered safe. It is a non-invasive and drug-free approach that eliminates the risks of side effects commonly associated with medication. However, it needs to be performed by an experienced professional who can personalize the treatment protocol.

Do neurofeedback benefits last long?

The benefits of neurofeedback, such as improved sleep quality, last even after the treatment has finished. Some studies show that the benefits lasted even 12 months post-therapy.

How do I get started with neurofeedback for sleep?

To get started with neurofeedback for sleep, consult a qualified practitioner for an initial assessment and EEG brain mapping, which will help create a personalized treatment plan. This approach ensures that your progress is effectively monitored and the treatment is tailored to your needs.

What is the downside of neurofeedback?

The downside of neurofeedback is that it can cause short-term side effects if the treatment protocol is not adjusted correctly based on the patient's brain map. Additionally, neurofeedback can be expensive and it may not be covered by insurance.