Sleep problems

What it is

Most adults need around 7 to 9 hours of sleep a night, but it varies. Insomnia means regularly finding it hard to fall asleep or stay asleep, waking too early, or not feeling refreshed, even when you have the chance to sleep. Short-term insomnia is very common during stressful times and often improves by itself.

If it goes on for three months or more, it’s called long-term insomnia. The first-line treatment is a type of talking therapy called CBT for insomnia (CBT-I), rather than sleeping pills.

Common signs

Everyone’s experience is different. You might notice some of these:

• Lying awake for a long time before you fall asleep
• Waking up several times in the night, or very early
• Feeling tired and irritable during the day
• Finding it hard to concentrate or nap even when exhausted
• Worrying about sleep itself, which makes sleep harder

Things to try now

Different things help different people. Try one or two and see what works for you.

1. Keep regular timesGet up at the same time every day, even after a bad night and at weekends. It’s the single most helpful change for most people.
2. Wind downGive yourself 30 to 60 minutes before bed with dim lights and no work or scrolling. Slow 4-7-8 breathing can help.
3. Don’t fight it in bedIf you’ve been awake for around 20 minutes, get up, do something calm in low light, and go back to bed when you feel sleepy.
4. Park your worries earlierJot down worries and a to-do list in the early evening so your brain doesn’t have to hold them overnight. The journal can help.
5. Watch caffeine, alcohol and big mealsCaffeine can affect sleep for up to 8 hours or more. Alcohol might help you drop off but disrupts sleep later in the night.
6. Get daylight in the morningMorning light helps set your body clock. A short walk outside early in the day can make a real difference.

Tools that can help

When to get support

See a GP if you’ve had trouble sleeping for months, it’s affecting your daily life, or changing your habits hasn’t helped. They can check for other causes (like sleep apnoea, pain or medication side effects) and talk about CBT-I, including approved digital CBT-I programmes.

Who can help

Opening times can change. Check each service’s website for the latest details.

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