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Insomnia

What is Insomnia?

Insomnia refers to ongoing difficulties with sleep that affect the quality, timing, or duration of rest, and have a noticeable impact on daytime functioning. It’s something many people experience at times — particularly during periods of stress or change — but for some, sleep difficulties persist and become distressing.

 

Insomnia can include:

  • Difficulty falling asleep

  • Waking frequently during the night

  • Waking earlier than intended

  • Difficulty getting back to sleep

  • Light, fragmented, or unrefreshing sleep

  • Feeling tired, low in energy, or struggling to concentrate during the day

 

It’s important to note that insomnia is not just about the amount of sleep, but how you feel and function during the day.

Sleep difficulties are often influenced by a combination of factors, including stress, anxiety, low mood, physical health conditions, lifestyle patterns (such as caffeine, alcohol, or irregular routines), and changes in environment or routine. Over time, understandable attempts to “fix” sleep — such as trying harder to sleep, clock-watching, or spending longer in bed — can unintentionally keep the cycle going.

How common is insomnia?

Insomnia is very common:

  • Around 30–40% of adults report occasional sleep difficulties

  • Approximately 10–15% experience persistent insomnia

  • It is more commonly reported in women and increases with age

 

(Recent UK and international sleep research, 2022–2024)

What treatment can we offer?

There are several effective, evidence-based approaches to improving sleep. These focus on breaking the cycle that maintains insomnia and helping your body relearn a more natural sleep rhythm.

Cognitive Behavioural Therapy for Insomnia (CBT-I)

Recommended as the first-line treatment by National Institute for Health and Care Excellence, CBT-I includes:

  • Strengthening the link between bed and sleep

  • Reducing time spent awake in bed (sleep restriction therapy)

  • Addressing unhelpful thoughts about sleep

  • Establishing consistent sleep-wake patterns

 

We may also teach relaxation and nervous system regulation:

  • Slow breathing and progressive muscle relaxation

  • Body-based calming strategies to reduce physiological arousal

 

Rather than rigid “sleep rules,” we also help you with a flexible, personalised approach that involves:

  • Building a consistent wind-down routine

  • Adjusting light exposure (morning light, reducing evening screen time)

  • Gentle movement or exercise

  • Reducing reliance on sleep aids where appropriate

Acceptance and Commitment Therapy (ACT)

ACT can support sleep by:

  • Reducing the struggle to control sleep

  • Changing how you relate to racing thoughts at night

  • Supporting a more flexible, less pressured approach to rest

Mindfulness-Based Approaches

These approaches help:

  • Settle the nervous system before sleep

  • Reduce overthinking and rumination

  • Build a more accepting awareness of wakefulness

 

Medication may sometimes be used short-term, but is not typically recommended as a long-term solution for ongoing insomnia.

A compassionate note

Struggling with sleep can feel incredibly frustrating and isolating, especially when it becomes a nightly pattern. Insomnia is not a sign that something is “wrong” with you — it’s often the result of a nervous system that has become stuck in a state of alertness. With the right approach, sleep can become easier and more natural again.

Further support

You may find these trusted UK resources useful:

  • NHS – practical advice on sleep and insomnia

https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/

  • Sleepstation – evidence-based CBT-I programme (NHS-supported in some areas)

https://www.sleepstation.org.uk/

https://thesleepcharity.org.uk/

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