![A quiet bedroom at three in the morning, with a lavender armchair by the window and a clock glowing on the bedside table](https://viacara.com/img/content/sleep-feature-light.webp) # Sleep Problems and Insomnia Insomnia is thought to affect around 1 in 3 people in the UK. Find a professional who works with sleep and with what keeps you awake. A bad night now and then is normal. Weeks of them are not, and they wear down mood, patience, memory and the will to do anything at all. NHS inform says insomnia is thought to affect around a third of people in the UK. Insomnia is treatable. The NHS names cognitive behavioural therapy as a treatment, and says sleeping pills are rarely prescribed. This page explains what insomnia is, when to see a GP and what a professional can do. Sources: [NHS inform: insomnia](https://viacara.com/support/sleep/#ref-3), [NHS: insomnia](https://viacara.com/support/sleep/#ref-1) ## What *insomnia* is You may have insomnia if you regularly find it hard to fall asleep, stay asleep or wake too early. Most adults need around seven to nine hours a night. What counts is how you feel in the day, not the exact number. The NHS lists the signs: - Finding it hard to go to sleep - Waking several times during the night - Lying awake at night - Waking early and not being able to go back to sleep - Still feeling tired after waking up - Feeling tired and irritable during the day - Finding it hard to concentrate because you are tired The NHS calls insomnia short-term when it lasts less than 3 months. After 3 months it counts as long-term. Sources: [NHS: sleep problems](https://viacara.com/support/sleep/#ref-2), [NHS: insomnia](https://viacara.com/support/sleep/#ref-1) ## Where it comes from The NHS names stress, anxiety and [depression](https://viacara.com/support/depression/) as the most common causes. A mind that will not stop at midnight is usually carrying something from the day. Our [anxiety page](https://viacara.com/support/anxiety/) covers the worry that keeps many people awake. It also names causes outside your mind: noise, a room that is too hot or cold, an uncomfortable bed. Alcohol, caffeine, nicotine, jet lag and shift work are on the list too. Some medicines, some health conditions and [menopause](https://viacara.com/support/menopause/) can disturb sleep too. Source: [NHS: insomnia](https://viacara.com/support/sleep/#ref-1) ## When to see a *GP* See a GP if better habits have not helped, if it has lasted months or if it affects daily life. A GP can check for a medical cause. If they suspect another sleep disorder, they can refer you to a sleep clinic. Sleeping pills, where they are prescribed at all, are for a short time in severe cases. A professional found here does not prescribe anything. If you think a medicine is disturbing your sleep, ask your GP or pharmacist. Sources: [NHS: insomnia](https://viacara.com/support/sleep/#ref-1), [NHS: sleep problems](https://viacara.com/support/sleep/#ref-2) ![The same bedroom in the morning, the curtains open and the bed made](https://viacara.com/img/content/sleep-mid-light.webp) Lying awake is common, and it is treatable ## What you can *try* first The NHS lists habits that help many people: - Go to bed and get up at the same time every day - Wind down before bed, and keep the bedroom dark and quiet - Exercise regularly, but not within 4 hours of bedtime - Avoid caffeine, alcohol and smoking for 6 hours before bed - Avoid big meals late in the evening - Avoid screens before bed - Do not nap during the day If you have tried these for a few weeks and nothing has moved, the problem is probably not your habits. That is when a professional can look at what else is keeping you awake. Source: [NHS: insomnia](https://viacara.com/support/sleep/#ref-1) ## What talking therapy can do The NHS names cognitive behavioural therapy as a treatment for insomnia. NHS inform names a version built for sleep, often called CBT-I. It works on the thoughts and habits that keep the night going, such as watching the clock or dreading bed. [Cognitive behavioural therapy](https://viacara.com/approaches/cbt/) is structured and practical, and it usually involves keeping a sleep diary. If your nights are ruled by worry or low mood, a professional may work on that first. Sources: [NHS: insomnia](https://viacara.com/support/sleep/#ref-1), [NHS inform: insomnia](https://viacara.com/support/sleep/#ref-3) ## Who to *look* for Look for a professional who names sleep or insomnia in their profile. Ask whether they use CBT-I. Ask what happens between sessions, because much of the work is done at home. Online sessions suit many people, since travelling somewhere tired is another thing to dread. If work has run you down rather than kept you awake, our [burnout at work page](https://viacara.com/support/burnout/burnout-at-work/) may fit better. Many people put up with bad nights for years, because everyone is tired. Tell us what your nights are like, and we will find someone who can help. Thanks for your interest. We're not taking on new clients at the moment. ## Ready to find support for *sleep*? We ask what matters to you, then find professionals who fit. Leave your email and we'll let you know as soon as we're ready for you. This conversation helps us find you the right support. What you share helps us understand what you're looking for and find someone who fits. Your email keeps you updated on what's happening next and isn't shared with anyone we introduce you to. [Privacy policy](https://viacara.com/privacy) [Terms of service](https://viacara.com/terms) ## References 1. National Health Service (2024). *Insomnia*. [Link](https://www.nhs.uk/conditions/insomnia/) 2. National Health Service (2026). *Sleep problems, Every Mind Matters*. [Link](https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/) 3. NHS inform (2026). *Insomnia*. [Link](https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia/) ## Related ### [Understanding Anxiety](https://viacara.com/support/anxiety/) Learn about anxiety, its symptoms and how therapy can help. Find the right practitioner for anxiety support. ### [Low Self-Esteem](https://viacara.com/support/self-esteem/) Low self-esteem is a learned opinion of yourself, and it can change. Find a professional who helps you see yourself more fairly. ### [Anger](https://viacara.com/support/anger/) Anger is a normal feeling. When it comes too fast, too often or too hard, it can be worked on. Find a professional who helps you understand it. ### [Burnout at Work](https://viacara.com/support/burnout/burnout-at-work/) Burnout has one official definition and it stops at the job. The three dimensions, the UK numbers and what a professional can change. ### [Cognitive Behavioural Therapy (CBT)](https://viacara.com/approaches/cbt/) Learn how CBT works, what happens in sessions and what NICE says about it, and read about its forms for sleep, pain and self-help. ### [Finding the Right Practitioner](https://viacara.com/guides/finding-a-practitioner/) A practical guide to finding a mental health practitioner who fits your needs, preferences and budget. ### [Life Online](https://viacara.com/support/life-online/) Social media, the news and hours on your phone can wear down your mood, sleep and self-worth. What being online can do, and where support fits. ### [Misinformation and News Overwhelm](https://viacara.com/support/life-online/misinformation/) Bad news on repeat, and not knowing what to believe, can be exhausting. Why it happens, how to check what you see and where support fits. ### [World Events](https://viacara.com/support/world-events/) War, political upheaval, disasters and news that will not stop. Why world events weigh on you at home, and what can help. ### [Climate Anxiety](https://viacara.com/support/climate-anxiety/) Climate anxiety is an understandable response to a real threat, not a condition. Find a professional who helps you carry it without it running your life. ### [After a Psychedelic Experience](https://viacara.com/support/psychedelic-experiences/) A trip that will not settle, a shift you cannot explain, or a question you cannot put down. Find a professional who will talk it through without judgement. ### [Low Mood and Depression](https://viacara.com/support/depression/) Low mood that lasts two weeks or more can be a sign of depression. It is common and treatable. Find a professional who works with low mood. ### [Menopause and Perimenopause](https://viacara.com/support/menopause/) Menopause can change your mood, your sleep and how you feel about yourself. Find a professional who works with the emotional side, alongside your GP.