Sleep Problems in the UK: Causes, Warning Signs and Evidence-Based Solutions (2026)

How common are sleep problems in the UK?

Rates vary depending on how “sleep problems” are defined, but UK sources consistently describe sleep disruption as widespread. Some surveys report that almost 1 in 5 people in the UK aren’t getting enough sleep, and research also suggests insomnia symptoms are common and often under-reported.

If you’re struggling with insomnia in the UK or frequent disrupted sleep, you’re not alone—and you don’t have to accept “tired all the time” as normal.

Why poor sleep matters (beyond feeling tired)

When sleep is consistently poor, people often notice:

• lower mood, irritability, and feeling overwhelmed
• reduced concentration and slower thinking
• lower resilience to everyday stress

Sleep and mental wellbeing are closely connected. Poor sleep can worsen stress and anxiety, and stress can also make sleep worse.

Common causes of sleep problems in the UK

1) Stress, anxiety and low mood

Stress is one of the most common triggers for insomnia. It can show up as racing thoughts at bedtime, waking in the night and struggling to switch off, or worrying about not sleeping (“sleep anxiety”).

2) Irregular routine and “social jet lag”

An inconsistent wake time (sleeping in on weekends) often disrupts your body clock, making Sunday and Monday night sleep harder. A fixed wake time is one of the quickest ways to stabilise sleep.

3) Screens, stimulation and late-night scrolling

Late-night screens and stimulating content keep the brain alert. If you struggle to unwind, a short wind-down routine in lower light can help.

4) Caffeine, nicotine and alcohol

• Caffeine can reduce sleep quality even if you fall asleep quickly.
• Nicotine is a stimulant that can fragment sleep.
• Alcohol may make you drowsy initially but often disrupts sleep later in the night.

5) Bedroom environment

Small changes can have big effects, including:

• light (street lights, device glow)
• noise (traffic, neighbours)
• temperature (overheating is common)
• mattress/pillow comfort

6) Underlying health conditions or medicines

Persistent sleep disruption can be linked to pain, reflux, hormone changes, breathing issues, mental health conditions, or medicine side effects. If sleep problems are ongoing, it’s worth reviewing this with a clinician.

Sleep disorders and warning signs (when it’s not “just lifestyle”)

If your sleep is disrupted most nights for weeks, consider whether an underlying sleep disorder may be contributing.

Insomnia

Insomnia means difficulty falling asleep, staying asleep, or waking too early, with a clear impact on daytime energy, mood, and performance.

Sleep apnoea

Sleep apnoea symptoms can include breathing stopping and starting, gasping or choking noises, frequent waking, and loud snoring—often with daytime tiredness and poor concentration.

Restless Legs Syndrome (RLS)

Restless legs syndrome can cause an uncomfortable urge to move your legs, often worse in the evening/night and when resting.

Narcolepsy (less common, but important)

Narcolepsy typically involves excessive daytime sleepiness that can significantly affect daily life and concentration. If you regularly fall asleep at unsafe times, seek clinical advice.

How to sleep better: a practical plan

The “Tonight” checklist (simple, high impact)

1. Set a fixed wake time for tomorrow (and keep it consistent).
2. Create a 30–60 minute wind-down (lower light, calmer activities).
3. Optimise your bedroom: dark, cool, quiet, and comfortable.
4. If you’re awake and frustrated, don’t force it—get up briefly and do something calming, then return when sleepy.

The 7-day reset (for most sleep problems)

Day 1–2: Stabilise your routine

• Keep the same wake time daily
• Get daylight soon after waking (even a short walk)

Day 3–4: Reduce “sleep disruptors”

• Move your last caffeine earlier
• Avoid heavy meals close to bedtime
• Reduce late-night screen stimulation

Day 5–7: Train your brain to associate bed with sleep

• Use the bed mainly for sleep (not work or scrolling)
• If you can’t sleep, get up briefly rather than lying awake worrying

If insomnia persists (2–4 weeks+): consider CBT-I

For ongoing insomnia, CBT-I (Cognitive Behavioural Therapy for Insomnia) is widely recommended because it targets the thoughts and habits that maintain insomnia. CBT-I helps reduce sleep worry, stabilise routines, and improve the association between bed and sleep.

When to see a GP about sleep problems

Consider speaking to a GP if:

• sleep problems last 3–4 weeks or longer
• sleep issues affect work, mood, relationships, or safety
• you snore loudly, choke/gasp in sleep, or feel very sleepy in the day (possible sleep apnoea)
• you have severe restless legs symptoms affecting sleep
• you regularly fall asleep at unsafe times (e.g., driving)

Medicines and sleep (responsible guidance)

Some people searching for help with sleep problems in the UK also look up prescription sleep medicines (for example, z-drugs). In the UK, these should only be used under clinical supervision, typically short-term, and alongside a plan to address underlying causes. If you feel you may need medicine support, speak with a qualified healthcare professional.

FAQ

What are the most common sleep problems in the UK?

Common issues include insomnia symptoms (difficulty falling or staying asleep), stress-related sleep disruption, and sleep disorders such as sleep apnoea or restless legs syndrome.

How can I sleep better tonight?

Start with a fixed wake time tomorrow, a wind-down routine, a cooler/darker bedroom, and don’t force sleep if you’re awake and anxious—reset with a calm activity and return to bed when sleepy.

What is CBT-I and does it work?

CBT-I is a structured approach that addresses behaviours and thoughts that maintain insomnia and is commonly recommended as a first-line approach for persistent insomnia.

When should I worry about sleep apnoea?

If you have loud snoring, breathing pauses, gasping/choking at night, and daytime sleepiness, you should consider medical assessment.