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Sleep problems

It’s normal to have trouble sleeping sometimes. But if you’re having lots of sleepless nights and it’s starting to affect your daily life, you might need to think about changing your habits or getting support. We have advice that can help.

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Sleep problems are really common, and most of us will have a phase of bad nights at some point. It might be because of stress, illness, changes in routine, or something big going on in your life.

A night or two of poor sleep usually isn’t a big deal. But if it keeps happening, it can become much harder to cope. That’s because sleep is when your body and brain rest and recharge. Good sleep supports your physical health, your mood and your overall wellbeing. When it doesn’t come easily, it can make everything feel more difficult.

If sleep is a struggle right now, there are things you can do to improve it. This is often called having good sleep hygiene. Our guide is here to help you understand why sleep matters, what can cause problems, and the steps you can take to start getting restful nights.

There isn’t one answer for everyone. Some people naturally need more sleep than others and it depends on your age, health and what’s going on in your life. But here’s what the NHS recommends you get a night:

  • eight to ten hours of sleep for teenagers
  • seven to nine hours of sleep for an adult

If you nap during the day, you should keep naps under 30 minutes and avoid napping late in the afternoon or evening, especially if you already have trouble sleeping at night.

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How sleep problems show up

Sleep problems can affect you in different ways, both at night and during the day.

At night, you might:

  • find it hard to fall asleep or stay asleep
  • lie awake for long periods
  • wake up several times during the night
  • wake up very early and not be able to get back to sleep
  • find your head full of worries
  • feel stressed about not being able to get back to sleep
  • struggle to wake up or get out of bed
  • have flashbacks or nightmares

During the day, you might:

  • feel tired or sleepy most of the time
  • sleep a lot when you want to be awake
  • feel restless, fidgety or hyperactive
  • find it hard to concentrate
  • feel more irritable than usual
  • feel down, anxious or in a low mood
  • notice you’re eating more than usual
  • find it harder to keep up with school, work or relationships

If you’re not getting enough sleep, everyday life can feel a lot harder. Looking after your sleep habits and finding small ways to improve your rest can make a big difference.

Sleep problems and your mental health

  • Sleep problems and mental health can affect each other in a cycle.

    Sleep is one of the foundations of good mental and physical health – so if you’re not sleeping well, it can be really hard to feel your best. You might feel more anxious, low, or irritable. It can also make it harder to concentrate, make decisions, or keep up with everyday tasks at school, work, or home.

    At the same time, mental health problems can make it harder to sleep. Anxiety or stress can make it difficult to fall asleep, depression can cause you to sleep too much or too little, and conditions like mania, psychosis, or PTSD can disrupt your sleep in different ways. The more you worry about sleep, the harder it can be to get a good night’s rest.

    This can create a cycle where poor sleep and mental health problems feed into each other. But understanding how they influence each other is the first step to feeling better. There are lots of places to get help and ways to improve both.

Get tips on improving your sleep

Causes of sleep problems

There are lots of reasons why someone might not sleep well. It can be different for everyone. Some people are naturally lighter sleepers or take longer to fall asleep, while others might struggle because of anxiety, stress, or life challenges.

Here are some common causes of bad sleep:

  • stress or worries, for example about money, exams, work, relationships or family life
  • problems with your sleep environment, like an uncomfortable or unsafe place, loud noises, too much light, or being easily disturbed
  • a sleep disorder
  • being a parent or carer
  • taking or stopping certain medications
  • drinking alcohol or taking recreational drugs
  • working at night or doing irregular shift work
  • current or past trauma that causes nightmares and flashbacks
  • biological changes, like your body releasing the sleep hormone (melatonin) later during your teenage years – this can make you stay up later and sleep in longer
  • hormonal changes linked to your period/menstrual cycle
  • some traits of ADHD and autism, for example sensory differences, difficulties winding down, or irregular sleep hormone levels
  • a mental health problem, like depression, psychosis, mania or panic attacks
  • a physical health problem

Everyone is different, and often more than one of these things can affect your sleep at the same time. Figuring out what’s causing your sleep problems is an important first step. Once you know what’s affecting your sleep, you can start making changes to your sleep habits to help.

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Sleep disorders

Sometimes sleep problems are part of a bigger condition called a sleep disorder. These are health problems that affect how you sleep and can make daily life more difficult. Different sleep disorders affect people in different ways.

Here are some common examples and things you can do to help:

Insomnia is when you regularly have trouble sleeping. Short-term insomnia lasts less than three months, while long-term insomnia goes on for three months or more.

What it can look like:

  • lying awake for a long time at night
  • waking up several times or too early
  • still feeling tired after waking up
  • feeling irritable or struggling to concentrate during the day
  • finding it hard to nap even when you’re exhausted

What you can do to help:

  • go to bed and wake up at the same time every day
  • relax at least an hour before bed, like by reading or taking a bath
  • make your bedroom dark, quiet, and comfortable
  • exercise during the day
  • avoid caffeine, alcohol, or nicotine close to bedtime
  • avoid big meals right before bed
  • avoid using your phone or watching TV just before bed
  • speak to a GP if your insomnia continues for a long time or affects your daily life

Nightmares are bad dreams that wake you up. You usually remember them afterwards. Night terrors are when you talk, move, or even scream while asleep, and you usually don’t remember it afterwards.

Night terrors mainly affect children, but some adults can get them too. They usually happen in the first part of the night, while nightmares can happen at any time.

What it can look like:

  • waking up from a bad dream and feeling scared (nightmares)
  • talking, moving around, or sitting up in bed while still asleep (night terrors)

What you can do to help:

  • if you can, make your bedroom a calm, comfortable place for sleep
  • avoid scary films or stressful activities before bed
  • try to stick to a regular bedtime and wake-up time
  • keep your bedroom safe to avoid getting injured
  • try relaxation techniques before bed
  • speak to a GP if you’re having regular nightmares or night terrors that are affecting your sleep and everyday life

Sleep paralysis is when you can’t move as you’re waking up or falling asleep. It can feel frightening, but it’s harmless. Most people only experience it once or twice in their life.

What it can look like:

  • feeling awake but unable to move, speak, or open your eyes
  • sensing someone or something in the room
  • feeling like something is pushing down on you
  • feeling scared or panicked

What you can do to help:

  • keep a regular sleep schedule and try to get enough sleep every night
  • make your bedroom dark, quiet, and comfortable
  • don’t have too much caffeine or alcohol
  • don’t eat big meals before bed
  • practise relaxation techniques before sleep
  • speak to a GP if sleep paralysis happens often or is causing you distress

Sleepwalking is when you get up and move around while still asleep. It usually happens in the first part of the night. It’s more common in children, but it can happen in adults too. Most people don’t remember sleepwalking.

What it can look like:

  • sitting up or getting out of bed while asleep
  • having your eyes open but looking blank
  • doing routine activities like walking or getting dressed while asleep
  • waking up confused or not remembering what happened

What you can do to help:

  • keep your bedroom and house safe to avoid getting injured
  • stick to a regular sleep schedule and try to get enough sleep
  • avoid alcohol and stress before bed
  • speak to a GP if sleepwalking happens often or is dangerous to you or others

Sleep apnoea is when your breathing stops and starts while you sleep. The most common type is obstructive sleep apnoea (OSA). It can affect your energy levels and your health, so it’s important to get help for it.

What it can look like:

  • breathing stopping and starting during sleep
  • gasping, snorting, or choking noises
  • waking up frequently
  • loud snoring
  • feeling very tired, having mood swings, headaches, or trouble concentrating during the day

What you can do to help:

  • speak to a GP if you notice symptoms or someone you sleep next to notices them
  • try to keep a healthy weight and exercise regularly
  • avoid alcohol before bed
  • speak to your GP and consider getting treatment from a sleep clinic if your GP thinks this is a good idea

For more advice on sleep apnoea, visit Hope2Sleep charity, who specialise in sleep disordered breathing.

Visit Hope2Sleep

Wetting the bed can be upsetting, but it’s nothing to be ashamed of. It’s common and usually treatable, especially if you can get help and support from your family.

What it can look like:

  • wetting the bed during the night
  • having trouble waking up to use the toilet
  • low self-esteem or embarrassment

What you can do to help:

  • limit drinks like caffeine, fizzy drinks, squash, or hot chocolate in the evening
  • take regular toilet breaks and try going twice before bed
  • practise pelvic floor exercises to strengthen your bladder control
  • get support from your parents or carers
  • speak to a GP if bedwetting continues for a long time or is causing you distress

Bruxism is when you grind, clench or gnash your teeth in your sleep. You might not even know you’re doing it, but it can disturb your sleep and cause pain.

What it can look like:

  • headaches or a sore jaw when you wake up
  • aching teeth or extra sensitivity in your teeth
  • your partner or family noticing you grind your teeth at night
  • feeling more tired in the morning

What you can do to help:

  • speak to a dentist – they may recommend a mouth guard to wear at night
  • try relaxation techniques before bed to reduce stress and tension
  • avoid caffeine or alcohol close to bedtime, as they can make grinding worse
  • talk to your GP if bruxism is severe or affecting your daily life

Neurodiversity and sleep problems

If you’re neurodiverse, like having ADHD or autism, you might be more likely to struggle with your sleep. Perhaps you’re more sensitive to light, sound or how things feel, or maybe you struggle with racing thoughts or having lots of energy. This can be tough, but there are a few simple things you can try to help you settle:

  • Weighted blankets can give a feeling of gentle pressure that some people find calming.
  • Soft or breathable bed sheets can make your bed feel more comfortable and less irritating on your skin.
  • Blackout blinds or an eye mask can block out light and make it easier to fall asleep.
  • Fidget toys or comfort objects can help your mind and body relax before bed.
  • Listening to something as you fall asleep can help settle your thoughts.

Everyone’s different, so try experimenting with different options to see what works for you.

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Treatments for sleep problems and disorders

If you’re really struggling with your sleep, speak to your GP. They can help you understand what might be affecting your sleep and find ways to improve it. It’s okay to ask for help, even if your sleep problems don’t feel extreme. If lack of sleep is affecting your daily life or mental health, that’s reason enough.

Your GP will probably suggest ways to improve your sleep hygiene on your own first. But if this doesn’t work, here are some possible treatments they might offer:

  • Talking therapy

    Talking therapy can help you change the thoughts and habits you have that make sleep difficult. It’s often online but can sometimes be face-to-face. You might also be offered talking therapy for any mental health problems you have that are affecting your sleep. If anxiety or low mood is generally affecting your sleep, a private therapist could help, if that’s something you can afford.

  • Medication

    Sleeping pills aren’t usually offered but might be an option for a short time if your sleep problem is very severe. There are also other medications that can help with specific sleep disorders.

  • Referral to a sleep clinic

    Sleep clinics are places that assess your sleep problems, either by using equipment at home or by staying in overnight for monitoring. You usually need a GP referral to access a sleep clinic.

National Sleep Helpline

  • The Sleep Charity runs a free helpline where you can speak to trained sleep advisors for advice, practical tips and reassurance.

    • Call 03303 530 541
    • Open: Mondays, Tuesdays and Thursdays: 7pm – 9pm, Mondays and Wednesdays: 9am – 11am

    You can also find lots of useful information and advice on their website, including specific support for teenagers and young people.

Visit The Sleep Charity
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Tips to improve your sleep

If you’re having trouble sleeping, there are lots of things you can try. Different ideas work for different people, so only try what feels comfortable for you and don’t put too much pressure on yourself. Here are some things you could try:

  • Have a regular sleep routine

    Going to bed and waking up at roughly the same time every day can really help your body know when it’s time to sleep. Try to stick to the same wake-up time, even if you’ve had a bad night.

  • Don’t force sleep

    If you can’t sleep, don’t stress or try to force it. Instead, get up and do something relaxing. You could read a book, listen to quiet music, or try a short meditation. Go back to bed only when you feel sleepy.

  • Make your bedroom comfortable

    A quiet, dark, and cool room usually helps you drift off, but it’s not always easy to achieve. If you don’t have control over where you sleep, you could try earplugs, blackout curtains, or listening to white noise.

  • Try mindfulness or meditation

    Mindfulness or meditation can help calm your body and mind before bed. Even a few minutes of slow breathing, a guided meditation, or noticing your thoughts without judgment can make it easier to drift off. If you feel too pressured to fall asleep afterwards, meditation earlier in the day can also help by calming the mind.

  • Manage your worries

    Worries and stress can keep your mind racing at night. Before bed, try writing your thoughts in a notebook or making a to-do list for the next day. Setting aside some “worry time” earlier in the evening can also help you switch off when it’s time to sleep. If you find yourself overwhelmed with worries that stop you sleeping, reach out for help from friends and family or talk to your GP.

  • Avoid screens and devices before bed

    Using phones, tablets, and computers can make it harder to sleep. Try to avoid screens for at least an hour before bed. Instead, do something relaxing, like reading or listening to calm music. If you have to use your phone, make sure to lower the brightness, turn on night mode, and switch your phone to silent or do not disturb.

  • Look after your body

    What you eat and how active you are can affect your sleep. Try not to have big meals or stimulants like caffeine, alcohol or nicotine too close to bedtime. Regular exercise can help you sleep better but avoid very energetic activity right before bedtime if it keeps you awake.

  • Keep a sleep diary

    Writing down your sleep patterns can help you understand what’s affecting your sleep. This could be things like when you go to bed, wake up and wake during the night, your mood, and your lifestyle habits, like diet, caffeine or exercise. You can show this to a GP or healthcare professional if you decide to get extra support.

  • Get support for related issues

    Mental health problems, medication, stress, or difficult life situations can all affect sleep. Talking to a GP, therapist, or someone you trust can help improve both your sleep and your overall wellbeing.

More information and advice

Get help now

  • The National Sleep Helpline

    Offers support and advice from specialist advisors about your sleep, including advice on: struggling to fall asleep, staying asleep or waking too early, sleep hygiene guidelines, anxiety and stress at bedtime, and teen sleep problems.

    Supports adults, parents of children 12 month upwards, young people, healthcare professionals and shift workers.

    Opening times:
    Mondays, Tuesdays and Thursdays 7pm-9pm. Mondays and Wednesdays 9 -11am. Closed on Bank Holidays.
    The National Sleep Helpline

  • Childline

    If you’re under 19 you can confidentially call, chat online or email about any problem big or small.

    Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.

    Can provide a BSL interpreter if you are deaf or hearing-impaired.

    Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.

    Opening times:
    24/7
    Childline

  • Samaritans

    Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention.

    Opening times:
    24/7
    Samaritans
Patient Information Forum Trusted Information Creator (PIF TICK) logo

This page was reviewed in September 2025.

It was co-created with young people with lived experience of sleep problems.

We will next review the page in 2028.

YoungMinds is a proud member of PIF TICK – the UK's quality mark for trusted health information.

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

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