Sleep problems
Common sleep problems in adults: causes and what to do
Guides to the most common reasons adults sleep badly, from lying awake and 3am waking to snoring, restless legs and getting up to pee.
Which of these sounds like your nights?
Each guide explains the likely causes, what you can try and when to see a GP. If more than one fits, start with the one that bothers you most during the day.
If someone has seen you stop breathing, gasp or choke in your sleep, read the sleep apnoea guide first.
Not sure which one? Start hereWhen you can’t fall asleep
You have been waiting for bedtime all day. Now you are here, sleep feels further away. Understand what may be happening and what is worth doing next.
Racing thoughts at night
A practical way to park tomorrow’s worries, settle after thoughts return and know when to ask for support.
Waking up at night
The house is quiet, but you are awake again. Understand the pattern, respond without forcing sleep and recognise when you need more help.
Why do I twitch as I’m falling asleep? Hypnic jerks explained
A sudden twitch as you drift off can be startling. Learn what sleep starts are, what remains uncertain and when repeated movements need assessment.
Snoring or sleep apnoea?
A partner hears snoring, then a pause. Understand what the sounds can and cannot tell you, which signs deserve a GP conversation and what testing involves.
Why am I still tired after 8 hours’ sleep?
Eight hours in bed can still leave you unrefreshed. Separate morning grogginess, daytime sleepiness and fatigue with a practical seven-day check.
How Much Sleep Do Adults Need? Is 8 Hours Really Necessary?
Eight hours is a useful reference, not a nightly score. Find out what the adult sleep range means and how to think about your own pattern.
How to Sleep After a Night Shift: A Practical Guide for Shift Workers
Getting home after a night shift can feel strange. This guide helps you find a realistic sleep routine, manage daytime light and noise, and get home safely.
How to Get Over Jet Lag: What to Do Before, During and After Your Flight
Your flight moves time zones in an instant. Your body clock needs longer. What to do before, during and after travelling.
How to reset your body clock (your circadian rhythm), the honest way
Your body clock runs on light, not willpower. Here is a steady, night-by-night way to reset your circadian rhythm and fix a drifted sleep pattern.
How long before bed should I stop caffeine? A practical cut-off
Caffeine stays in your system for hours, quietly shaving down the quality of your sleep even when you manage to fall asleep.
Does alcohol help you sleep? Why a nightcap wakes you at 3am
The glass of wine that makes you drowsy at 10pm is often the same one that has you staring at the ceiling at 3am. Here is what is going on, and what to do about it.
Should you nap after a bad night's sleep? A decision guide for today and tonight
After one bad night, decide whether a daytime nap will help you function safely or make tonight harder, with a practical two-risk guide.
How to sleep with a blocked nose: a safer bedtime plan for tonight
A practical adult bedtime plan for a blocked nose, with safer comfort steps, medicine-label checks and signs that need NHS advice.
Why do my legs feel restless when I try to sleep?
A practical pattern check for an urge to move at bedtime, including what movement changes and when to seek advice.
Why do I fall asleep on the sofa but not in bed?
Find the point where sofa sleepiness turns into bed-time wakefulness, then test one calmer handover.
Why do I wake up to pee at night? Work out what woke you first
Work out whether bladder urgency woke you or you noticed the need to pee after another awakening, then record the pattern safely.
Why do I wake up with a dry mouth? Common causes and what helps
Most dry mornings come down to how you breathe at night, what you drank or a medicine you take. Here is how to work out which, and when to see a GP.
Why do I sweat at night? Causes and when to see a GP
You kick off the duvet, turn the pillow over and still wake up damp. Here is how to tell a warm bed from night sweats that deserve a check.
How Can You Sleep When Tinnitus Is More Noticeable at Night?
Why tinnitus can seem louder at bedtime, what may make nights easier, and when persistent sleep problems deserve more support.
Sleep Paralysis at Night: Why You Can’t Move and What May Help
Sleep paralysis can feel frightening, especially when you wake unable to move or sense someone in the room. Here is what is happening and what may help.
Sleep Problems in Pregnancy: What May Help and When to Ask for Support
Pregnancy can change sleep in several ways. Here is how to work out what is keeping you awake, what may help, and when to ask for support.
Menopause and Sleep: Why You Keep Waking Up and What Can Help
Perimenopause and menopause can change sleep in several ways. Here is how to work out what is disturbing your nights, what may help, and when to ask for support.