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Sleep problems

Everyone has nights when they don’t sleep as well as usual. This can be due to stress, worries, illness or changes in daily life, for example. Sleep problems often sort themselves out. If the symptoms persist or are causing you significant distress during the day, it may be helpful to find out what is causing them.

On this page, you can find out more about sleep problems, their possible causes and what you can do to sleep better.

What are sleep problems?

Sleep problems can manifest themselves in various ways:

  • Difficulty falling asleep.
  • Waking up frequently during the night.
  • Waking up too early.
  • Restless sleep.
  • Feeling tired or sleepy during the day.

Everyone has a bad night now and then. A sleep problem is usually diagnosed when your symptoms persist over a longer period and affect your day-to-day functioning.

Possible causes of sleep problems

Walking difficulties can have various causes, such as:

  • Stress, anxiety or worrying.
  • Anxiety or low mood.
  • Changes to one’s work or daily routine.
  • Physical symptoms, such as pain or shortness of breath.
  • Alcohol, caffeine or nicotine.
  • Medication use.
  • Sleep apnoea or other sleep disorders.

What can you do yourself?

1.

Establish a routine

Go to bed at roughly the same time every day and get up at roughly the same time. Do this at the weekend too. Make sure you spend no more than 8 hours in bed.
2.

Make sure you get enough exercise during the day

Get at least 2.5 hours of active exercise a week. For example, walking, cycling, running, playing football, going to the gym, dancing or practising a martial art.
3.

Avoid caffeine, nicotine and alcohol in the evening

Do not drink coffee, black or green tea, iced tea, cola or energy drinks in the six hours before you go to sleep. Or any other drinks containing caffeine. Do not smoke either.
4.

Try to spend less time looking at your phone, tablet or television just before going to bed

Put your phone, tablet or computer away one or two hours before you go to sleep. The light from your screen keeps you awake. And the things you do or see on your phone can make you feel restless. Switch off your TV half an hour before you go to sleep.
5.

Go outside for an hour every day

Especially in the morning. Why not go for a walk in the morning, for example? Do you wear sunglasses when you’re outside? If so, take them off every now and then. Getting enough daylight during the day helps your body produce melatonin: a hormone that helps you sleep better at night.
6.

Avoid eating heavy meals for at least 2 hours before going to bed

You can have a light snack, such as some quark or fruit.

When should you contact your GP?

Please get in touch if:

  • You’ve been sleeping poorly for more than a few weeks.
  • You feel very tired during the day.
  • Your symptoms are affecting your work, studies or daily activities.
  • You think that stress, anxiety or low mood might be a factor.
  • Your partner notices that you snore loudly or temporarily stop breathing whilst you’re asleep.

Ageing and sleep problems

As you get older, your sleep patterns may change. Many older people sleep more lightly and wake up more often during the night. This is usually nothing to worry about. However, if you have long-term sleep problems or feel very tired during the day, it is a good idea to discuss this with your GP.

Sleeping aids

Many people ask about sleeping pills. Sleeping pills can sometimes provide temporary relief, but they do not usually address the root cause of the sleep problem. With long-term use, they may become less effective and lead to dependence.

Your GP will discuss with you which approach is best suited to your situation.

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