About sleep

What it is, why it happens and what helps. Contents:

• What is insomnia?
• How common is it?
• Signs of insomnia
• Common causes
• When it might be something else
• Quick help tonight
• Habits that help
• Conventional help
• Helping someone who sleeps badly
• FAQs

What is insomnia?

Insomnia means you regularly have problems sleeping. [1] You might struggle to fall asleep, wake in the night, or wake too early and not get back to sleep.

Short-term insomnia lasts less than 3 months. Long-term insomnia lasts 3 months or more. [1] It often improves when you change your sleep habits.

Most adults need 7 to 9 hours a night. [1] If you are always tired in the day, you are probably not getting enough.

How common is it?

Very common. The American Academy of Sleep Medicine estimates that about 30% of adults have symptoms of insomnia, and that fewer than 10% have chronic insomnia. [2]

Many more people simply don’t get enough sleep. In the United States, the CDC found that more than a third of adults don’t regularly get the recommended 7 hours or more. [3]

Signs of insomnia

You may have insomnia if you regularly: [1]

• find it hard to fall asleep
• wake up several times in the night
• lie awake at night
• wake up early and can’t get back to sleep
• still feel tired after waking up
• can’t nap in the day, even though you feel tired
• feel tired, irritable or find it hard to concentrate during the day

Common causes

• Your mind: stress, anxiety or depression.
• Your bedroom: noise, a room that’s too hot or cold, or an uncomfortable bed.
• What you take: alcohol, caffeine, nicotine, recreational drugs and many medicines.
• Your body clock: jet lag and shift work.
• Health conditions: long-term pain, menopause, an overactive thyroid, restless legs and other sleep disorders such as sleep apnoea.

Often it is a mix of several of these. [1]

When it might be something else

Sleep apnoea is when your breathing stops and starts while you sleep. Signs include loud snoring, gasping for air, breathing that stops and starts, daytime sleepiness, headaches, a dry mouth and waking often to pass urine. [7]

If you or your partner notice these, see a doctor. Sleep apnoea needs medical treatment, and the methods on this page won’t fix it on their own. Never drive when you feel sleepy. [1]

Quick help tonight

1. Stop trying to force it. Turn the clock away so you aren’t checking the time. [5]
2. Breathe slowly. Breathe in for 4, hold for 7, and breathe out slowly for 8. Relaxation like this has a little evidence behind it. [6]
3. Follow a body scan. A guided yoga nidra recording walks you through relaxing each part of your body. [11]
4. Tap it out. A round of EFT tapping on the worry keeping you awake takes about 10 minutes. Learn how.
5. Get up if you’re still awake. After about 20 minutes, go to another room and do something calm in dim light until you feel sleepy. [5]

Habits that help

• Keep regular times. Get up at the same time every day, even after a bad night. [1]
• Get morning light. Daylight in the morning and dim light in the evening help set your body clock. [8]
• Wind down. Relax for at least an hour before bed, and put screens away. [1]
• Make your bedroom dark, quiet and comfortable. Blinds, an eye mask or earplugs can help. [1]
• Watch what you drink. Avoid caffeine, alcohol and smoking in the 6 hours before bed. [1]
• Move in the day. Exercise regularly, but not in the 4 hours before bed. [1]
• Skip naps if you struggle to sleep at night. [1]

Conventional help

See a doctor if changing your habits hasn’t helped, if you have had trouble sleeping for months, or if it is making daily life hard. [1]

The main treatment is cognitive behavioural therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first treatment for all adults with chronic insomnia. [4] It is a short course, face to face or online, that changes the thoughts and habits that keep you awake. It can include keeping regular times, spending less time awake in bed, and relaxation. [5]

Sleeping pills are only an option through a doctor. They can cause serious side effects and dependence, so they are usually given for a short time only. [1] Melatonin and other supplements are not right for everyone, and the rules differ between countries, so ask a doctor or pharmacist first. [6]

If you try a complementary approach, tell your doctor about it. [6] Many people combine conventional help with alternative methods.

Helping someone who sleeps badly

Be patient. Tiredness makes anyone irritable. Help keep the bedroom dark and quiet, and keep evenings calm. Suggest winding down together, such as a walk or a short relaxation. If you notice loud snoring, gasping or pauses in their breathing, encourage them to see a doctor. [7]

Frequently asked questions

How much sleep do I need?

Most adults need 7 to 9 hours a night. [1] Some need a little more or less. How you feel in the day is a good guide.

Do alternative methods work for sleep?

Some have early research. Yoga nidra and EFT tapping each have a small trial, and listening to music probably improves sleep quality. [11] [9] [10] Many others haven’t been tested for sleep yet. People often try a few to find what suits them.

Should I take melatonin?

Ask a doctor first. It may help with jet lag and shift work, but guidelines advise against it for long-term insomnia. [6]

Is it bad to lie in after a bad night?

It is better to get up at your usual time. Lying in can make the next night harder. [1]

When should I see a doctor?

If poor sleep has lasted months, if it is affecting your daily life, or if you snore loudly or gasp in your sleep. [1] [7]

The best videos on sleep

Hand-picked and checked one by one: explainers, guided tapping, breathing, sound and movement.

Understand it

Tap your way to sleep

Rest deeply

Videos are chosen by Self Help Supermarket and hosted on YouTube by their creators. They are for information and are not a substitute for professional care.

Books on sleep

Free resources

Experts to follow

Get help

See a doctor if sleep is affecting your daily life, if self-help isn’t working, or if you’d like to discuss treatment.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. NHS, Insomnia
2. American Academy of Sleep Medicine, Insomnia fact sheet
3. CDC, 1 in 3 adults don’t get enough sleep (press release, 2016)
4. Qaseem et al. (2016), Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians, Annals of Internal Medicine
5. Mayo Clinic, Insomnia: diagnosis and treatment
6. NCCIH (US National Institutes of Health), Sleep disorders and complementary health approaches
7. NHLBI (US National Institutes of Health), Sleep apnea: symptoms
8. NHLBI (US National Institutes of Health), Circadian rhythm disorders: treatment
9. Souilm et al. (2022), EFT vs sleep hygiene education group therapy for sleep disorders among elderly people, Scientific Reports
10. Jespersen et al. (2022), Listening to music for insomnia in adults, Cochrane Database of Systematic Reviews
11. Datta et al. (2021), Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: a randomized controlled trial, National Medical Journal of India

Last reviewed 25 October 2026 by the Self Help Supermarket editorial team. Spotted an error? Tell us and we will fix it.