The publication
Not sure where to start? Find the guide for your sleep problem
Pick the description that sounds most like your nights, then start with that one guide. It’s better than trying ten things at once.
Which sounds most like you?
- You lie awake for ages before you drop offWhen you can’t fall asleep
- You fall asleep fine but wake at 2, 3 or 4amWaking up at night
- Your mind races as soon as you lie downRacing thoughts at night
- You sleep enough hours but wake up exhaustedWhy am I still tired after 8 hours’ sleep?
- You get up to pee one or more times a nightWhy do I wake up to pee at night? Work out what woke you first
- You snore, or someone has seen you stop breathingSnoring or sleep apnoea?
- Your legs feel restless or twitchy when you lie downWhy do my legs feel restless when I try to sleep?
- A blocked nose keeps you awakeHow to sleep with a blocked nose: a safer bedtime plan for tonight
- You wake up with a dry mouthWhy do I wake up with a dry mouth? Common causes and what helps
- You nod off on the sofa, then lie awake in bedWhy do I fall asleep on the sofa but not in bed?
- You slept badly and wonder whether to napShould you nap after a bad night's sleep? A decision guide for today and tonight
If you just want to feel calmer at bedtime
Try a breathing exercise or progressive muscle relaxation. If you want a simple plan, the seven-night bedtime routine has you change one thing at a time.
If you’re thinking about a sleep aid
Read about melatonin or magnesium first, including the side effects. In the UK, melatonin is prescription-only.
If it’s been going on for months
You don’t need to try everything on this site before you see a GP. If poor sleep has lasted for months or is making it hard to cope, book an appointment. It helps to bring a week or two of notes on when you went to bed, when you woke and how you felt the next day, plus a list of any medicines you take. The CBT-I guide explains the treatment you may be offered.