Many people in the UK struggle to sleep at some point, and for some it becomes a long-running problem. Understanding the most common insomnia causes is the first step towards finding what helps. This guide from Guardian Pharmacy explains what insomnia is, what may trigger it and when to get support.
Key takeaways
- Insomnia means regular difficulty falling asleep, staying asleep or waking too early, with daytime effects.
- Stress, worry, lifestyle habits, health conditions and some medicines can all play a part.
- Self-help steps and talking therapies can help many people without relying on tablets.
- See your GP if poor sleep lasts for around three months or badly affects daily life.
What is insomnia?
Insomnia is ongoing difficulty getting to sleep, staying asleep, or waking much earlier than you want to. It usually leaves you tired, irritable or struggling to concentrate during the day.
A few bad nights are normal. Insomnia is often described as short term when it lasts under three months, and long term when it carries on beyond that.
Common insomnia causes
There is rarely a single reason. Often several factors build up together. Common insomnia causes include:
- Stress, anxiety or low mood.
- An irregular routine, such as changing bedtimes or shift work.
- Too much caffeine, nicotine or alcohol, especially in the evening.
- A bedroom that is too noisy, bright, warm or uncomfortable.
- Pain, breathing problems, needing the toilet at night or other health conditions.
- Side effects from some medicines.
Hormonal changes, such as during the menopause, can also disturb sleep. Never stop or change a prescribed medicine on your own. Speak to your GP or pharmacist if you think a medicine may be affecting your sleep.
Self-help steps to try at home
Good habits are the first approach for most people. Our guide to sleep hygiene tips to fall asleep faster covers them in more detail. In short:
- Keep regular bed and wake times.
- Wind down for an hour before bed and avoid screens.
- Cut back on caffeine and alcohol.
- Get daylight and be active during the day.
- If you cannot sleep, get up and do something calm until you feel sleepy.
Keeping a simple sleep diary for a couple of weeks can show patterns and is useful to bring to a GP appointment.
Support beyond self-help
If simple steps are not enough, a GP can look for underlying causes and discuss options. Cognitive behavioural therapy for insomnia (CBT-I) is a talking therapy that NICE guidance recommends for long-term insomnia. You can read about NICE at nice.org.uk, and find general sleep advice at nhs.uk.
Medicines prescribed for sleep are generally only considered for short periods and under medical supervision. Your GP will explain the benefits and risks for your situation. Do not use other people's medicines, and ask a pharmacist before taking any over-the-counter sleep remedy.
If you also feel low or anxious, Mind offers information and support. Persistent tiredness can have other explanations too, as explained in our guide to the common causes of daytime fatigue. Loud snoring and gasping at night may point to a breathing problem, so read about sleep apnoea warning signs.
When to speak to a professional
Book a GP appointment if you have struggled to sleep for around three months, or sooner if it is badly affecting your work, mood or safety, for example drowsiness while driving. A pharmacist can offer advice and help you decide whether to see a GP. Call NHS 111 if you need advice urgently. If you feel hopeless or have thoughts of harming yourself, call Samaritans free on 116 123, or call 999 in an emergency.
Frequently asked questions
How many hours of sleep do I need?
Most adults need around seven to nine hours a night, though this varies. What matters most is whether you feel rested and can function well during the day.
Can stress really cause insomnia?
Yes. Stress and worry keep the body alert, which makes it harder to fall or stay asleep. Poor sleep can then add to stress, creating a cycle.
Is insomnia a mental health condition?
Insomnia can occur on its own or alongside conditions such as anxiety or depression. A GP can help work out what is going on.
Will I need medicine for insomnia?
Not usually. Habit changes and talking therapies are generally tried first. Your GP will discuss whether anything else is appropriate for you.
Related reading
- How to Fall Asleep Faster: 10 Sleep Hygiene Tips That Work
- Why Am I Always Tired? Common Causes of Daytime Fatigue
- Sleep Apnoea: Warning Signs You Shouldn't Ignore
- Browse all our health guides
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: [email protected]
Website: guardianpharma.co.uk
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