Sleep Problems & Insomnia: Causes, Symptoms and Therapy UK

Sleep problems and insomnia are among the most common difficulties affecting mental and physical wellbeing. Many people struggle with falling asleep, staying asleep, or waking too early, leaving them feeling tired and unable to function well during the day. Evidence-based therapies such as Cognitive Behavioural Therapy for Insomnia (CBT-I) can help people break the cycle of poor sleep and restore healthy sleep patterns.

Having trouble getting to sleep or staying asleep?

Sleep problems such as insomnia can include difficulty falling asleep, staying asleep, or waking too early.

‘’Living with poor sleep and its consequences is not only very common, but it is in all likelihood degrading Britain's health’’ Professor Colin Espie of Glasgow University

What Are Sleep Problems?

Sleep is an essential aspect of our physical and mental functioning. It allows our body and mind to rest, recharge and process the events of our busy lives. When sleep becomes a problem we realise just how important it is to our mental and physical well being.  If a regular occurrence and interfering with your daily life, you may be suffering from a sleep problem.

Sleep problems can disturb both your ability to sleep at night, but also a your ability function during the day. A person with a sleep problem may have difficulty falling asleep or difficulty staying asleep, may wake early in the morning and / or may have poor quality sleep.

Symptoms of Sleep Problems

• Difficulty falling asleep

• Waking up during the night, along with trouble falling back to sleep

• Non-restorative sleep

• Fatigue or low energy

• Cognitive impairment including poor concentration

• Mood problems

• Interpersonal relationship problems

• Difficulty at work or school

• Behavioural issues

Sleep problems are commonly experienced alongside other problems of anxiety, depression and pain.
 

Why Do Sleep Problems Develop?

Sleep problems can develop for many different reasons. For some people, poor sleep begins during a period of stress, illness, or major life changes, and even after the original trigger has passed, the sleep difficulty can continue.

Sleep is influenced by both the body and the mind, which means that emotional, behavioural, and environmental factors can all play a role in disrupting healthy sleep patterns.

Common factors that contribute to sleep problems include:

Stress and worry
Periods of stress, anxiety, or significant life events can make it difficult for the mind to switch off at night. Racing thoughts or worrying about the next day can keep the brain in an alert state, making it harder to fall asleep.

Anxiety and overthinking at night
Many people notice that worries become louder at bedtime. When the mind becomes preoccupied with thoughts about work, health, relationships, or sleep itself, it can prevent the body from relaxing enough to fall asleep.

Irregular sleep routines
Going to bed and waking up at different times each day can disrupt the body’s natural sleep–wake rhythm. Over time, this can make it harder for the brain to recognise when it is time to sleep.

Poor sleep habits
Certain habits can unintentionally interfere with sleep, such as using phones or screens late at night, drinking caffeine in the evening, or working in bed. These behaviours can make it harder for the brain to associate the bed with sleep.

Physical health or pain
Health conditions, discomfort, or medication side effects can also interfere with sleep.

Worrying about sleep itself
One of the most common factors in persistent sleep problems is becoming anxious about not sleeping. After a few poor nights of sleep, people may begin to worry about how tired they will feel the next day. This worry can increase alertness and make it even harder to fall asleep.

This creates a cycle where:

• poor sleep leads to worry about sleep

• worry increases mental alertness

• increased alertness makes sleep more difficult

Over time, the body can begin to associate bedtime with frustration, tension, or anxiety rather than relaxation.

Understanding the factors that maintain sleep problems is an important part of treatment. Therapies such as Cognitive Behavioural Therapy for Insomnia (CBT-I) focus on helping people break these patterns and restore healthier sleep habits.

The Cycle of Poor Sleep

The negative cycle of sleep problems. Frequently having trouble sleeping can be a frustrating and debilitating experience. People with sleep problems describe negative and frustrating cycles of sleeping badly at night which leave you feeling tired in the morning.  Any energy you have quickly disappears throughout the day and no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. 

How Sleep Problems Affect Mental Health
 

Impact of a sleep disorders. Sleep problems can cause a you to wake up feeling exhausted, or leave you feeling sleepy during the day. If left unaddressed, prolonged problems with sleep can have a very negative impact on your mental and physical health.  These can lead to memory problems, weight gain, impaired job performance, reduced immune system functioning, reduced energy levels and lowered mood.  They can also leave you feeling less resilient to manage daily stressors. 

CBT for Insomnia (CBT-I)

Cognitive Behavioural Therapy for Insomnia (CBT-I) is widely recognised as the most effective psychological treatment for persistent sleep problems. Both the NHS and international sleep research recommend CBT-I as a first-line treatment for chronic insomnia.

CBT-I helps people understand and change the thoughts, behaviours, and habits that interfere with healthy sleep. Rather than simply trying to force sleep, the approach focuses on restoring the body’s natural sleep rhythm.

Treatment may include:

• developing a consistent sleep routine

• improving sleep habits and sleep environment

• reducing behaviours that interfere with sleep

• addressing unhelpful beliefs and worries about sleep

• learning techniques to relax the mind and body at night

Many people find that CBT-I improves both sleep quality and daytime functioning, and the benefits often continue long after therapy has finished.

Can Therapy Help Sleep Problems?

Yes. Psychological therapies can be very effective in helping people overcome persistent sleep problems, particularly when insomnia is linked to stress, anxiety, racing thoughts, or unhelpful sleep habits.

Therapy helps people understand the patterns that maintain poor sleep and develop practical strategies to improve sleep quality. This often involves addressing worries about sleep, improving bedtime routines, and learning ways to help the body and mind relax at night.

By working with a therapist, many people are able to break the cycle of poor sleep and regain confidence in their ability to sleep naturally.

Online Therapy for Sleep Problems in the UK

Online therapy for sleep problems allows people across the UK to access specialist support from the comfort of their own home.

Many people find that online therapy for insomnia is particularly helpful because it removes the need to travel to appointments and allows sessions to be scheduled flexibly around work, family, or other commitments.

At My Therapist Online, we connect people across the UK with experienced therapists who specialise in treating sleep problems and insomnia. Therapy sessions take place through secure video appointments and can include evidence-based approaches such as CBT-I and CBT for anxiety-related sleep difficulties.

Online therapy provides a convenient way to access expert support and begin restoring healthier sleep patterns.

How My Therapist Online Can Help

If you are experiencing persistent sleep problems or insomnia, speaking with an experienced therapist can be an important step towards improving your sleep and overall wellbeing.

At My Therapist Online, we connect people across the UK with therapists who specialise in the treatment of sleep difficulties, including insomnia, anxiety-related sleep problems, and stress-related sleep disruption.

There is strong evidence that Cognitive Behavioural Therapy for Insomnia (CBT-I) is one of the most effective treatments for persistent sleep problems. CBT helps people understand and change the thoughts, behaviours, and habits that interfere with healthy sleep.

Many of our therapists have extensive experience helping people improve their sleep, both when sleep problems occur on their own and when they are linked with other difficulties such as anxiety, depression, or stress.

We take the time to understand the difficulties you are experiencing and carefully match you with a therapist whose expertise fits your needs. Before starting therapy, you can meet your therapist for a free 15-minute introductory consultation to ensure the match feels right.

If sleep problems are affecting your energy, mood, or ability to function during the day, online therapy can help you break the cycle of poor sleep and restore healthier sleep patterns.

Recommended Books for Insomnia

• Overcoming Insomnia and Sleep Problems: A Self Help Guide Using Cognitive Behavioural Techniques. By Colin Espie (2006).

  This is a highly recommended practical guide for individuals who are struggling with sleep problems. The author, a sleep expert, uses a cognitive behavioural (CBT) approach to help individuals overcome insomnia and other sleep difficulties.

  It provides step-by-step instructions for developing good sleep habits and overcoming common sleep problems, such as difficulty falling asleep, staying asleep, and waking up feeling refreshed.

• The Sleep Solution: Why Your Sleep Is Broken and How to Fix It Paperback – by W Chris Winter

  This book provides an in-depth examination of sleep and offers evidence-based strategies for improving sleep quality. The author explores the causes of sleep problems and provides practical tips for addressing them, including sleep hygiene practices and lifestyle changes.

• Say Goodnight to Insomnia - by Harvard Medical School's Gregg D. Jacobs,

  This book is a six-week, drug-free program for overcoming insomnia. The author offers practical advice for improving sleep habits and addressing sleep problems, including a range of cognitive behavioural (CBT) techniques and mindfulness practices.

• The Insomnia Workbook: This comprehensive guide to getting better sleep - by sleep specialist Stephanie Watson.

  The author, Stephanie, offers practical strategies for improving sleep, including tips for sleep hygiene, mindfulness practices, and lifestyle changes. The book also includes a range of exercises and self-reflection questions to help individuals assess their sleep habits and develop a personalised sleep plan.

• Overcoming Insomnia A Cognitive Behavioural Therapy Approach, Workbook (Treatments That Work) - by Jack D. Edinger (Author), Colleen E. Carney

  This is a valuable resource for anyone looking to improve their sleep quality and overcome sleep problems. The authors' expertise and the use of a structured, self-help approach make this book a practical and effective guide for anyone seeking to achieve better sleep.
  

Frequently asked questions about Sleep Problems

What causes sleep problems or insomnia?

Sleep problems can develop for many different reasons. Common causes include stress, anxiety, depression, irregular sleep routines, excessive screen use before bedtime, physical health problems, or worrying about sleep itself.

Sometimes a short period of poor sleep can trigger a cycle in which people begin to worry about not sleeping, which can make it even harder to fall asleep. Therapy can help break this cycle by addressing both the behavioural and psychological factors that maintain insomnia.

What is insomnia?

Insomnia is one of the most common sleep problems. It involves persistent difficulty falling asleep, staying asleep, or waking earlier than desired, even when there is enough opportunity to sleep.

People with insomnia often experience daytime symptoms such as fatigue, poor concentration, irritability, or reduced energy levels. When sleep difficulties occur regularly and interfere with daily life, professional support may be helpful.

Can anxiety cause sleep problems?

Yes. Anxiety is one of the most common reasons people experience sleep problems. When the mind is busy with worries or racing thoughts, it can become difficult to relax enough to fall asleep.

People with anxiety may also become more alert to physical sensations or noises at night, making it harder to return to sleep once they wake. Addressing underlying anxiety through therapy can often improve sleep patterns.

Can therapy help with sleep problems?

Yes. Psychological therapies can be very effective in treating sleep problems, particularly when insomnia is linked to stress, anxiety, or unhelpful sleep habits.

Therapy can help people understand the patterns that maintain poor sleep and develop practical strategies to improve sleep quality and restore a healthy sleep routine.

What is CBT for insomnia (CBT-I)?

Cognitive Behavioural Therapy for Insomnia (CBT-I) is widely recognised as one of the most effective treatments for persistent sleep problems.

CBT-I focuses on helping people:

• change behaviours that interfere with sleep

• challenge unhelpful beliefs about sleep

• develop consistent sleep routines

• reduce anxiety about not sleeping

Many people find CBT-I more effective than medication in the long term because it addresses the underlying causes of insomnia rather than only the symptoms.

How long does therapy for sleep problems take?

The length of therapy varies depending on each person’s situation and the severity of their sleep difficulties. Many people begin to see improvements within a few weeks or months of working with a therapist.

Your therapist will discuss a treatment plan with you and review progress regularly to ensure the approach is helping.

When should I seek help for sleep problems?

Occasional poor sleep is very common and usually improves on its own. However, it may be helpful to seek professional support if sleep problems:

• occur several times a week

• persist for several weeks or months

• cause significant daytime fatigue

• affect work, relationships, or mood

Early support can help prevent sleep difficulties from becoming a long-term problem.

Can online therapy help with sleep problems?

Yes. Many people find online therapy for sleep problems helpful because it allows them to work with an experienced therapist from the comfort of their own home.

Online sessions can be particularly useful for people whose sleep difficulties are linked to stress, anxiety, or busy lifestyles, as appointments can be scheduled flexibly without needing to travel.

If sleep problems are affecting your wellbeing, My Therapist Online can connect you with experienced therapists who specialise in treating insomnia and sleep difficulties through secure online therapy.

We make finding the right therapist easy.

At My Therapist Online, we listen to the problems you are facing and match you with the right therapist for your individual needs. You can meet with them for a free initial consultation to be sure it is a good match before starting your therapy.