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Why can't I sleep through the night?

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Why can't I sleep through the night?

Good Food team
, Stephanie Romiszewski

Published: June 4, 2026 at 2:26 PM

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We spoke with leading sleep physiologist, Stephanie Romiszewski, and asked her what insomnia is, what to do if you're struggling with sleep and the key signs that suggest you may have insomnia

What is insomnia?

Approximately, one in three (around 30-37 per cent) of UK adults suffer from insomnia or regular sleep problems. Insomnia can be both acute, occurring for a short period of time, typically up to three months, or chronic, lasting months or even years at a time. Persistent insomnia will impact your quality of life and can limit what you are able to do during the day, as well as potentially affect your mood and relationships.

Stephanie defines insomnia as a persistent problem falling asleep, staying asleep or waking too early, despite having the chance to do so. These sleep problems tend to have been going on for three months or more and will probably be affecting your life, they may also have become a learned brain behaviour.

Next, discover diet changes which could improve your sleep, how to sleep better, how to get up early in the morning and read our review of the best magnesium supplements for sleep.

A woman lying awake in bed

What are the main types of insomnia?

There are several types of insomnia that are categorised by duration (acute or chronic) and symptom (onset, maintenance and late), and may be summarised as follows:

Acute – short term, usually less than three months and often triggered by life changes and trauma
Chronic – long term, defined as having sleep problems at least three nights per week and for three months or more
Sleep onset – difficulty falling asleep, often described as long periods of ‘tossing and turning’
Sleep maintenance – inability staying asleep, waking during the night and being unable to get back to sleep
Late insomnia – waking too early and being unable to return to sleep
Mixed insomnia – a combination of onset, maintenance and late insomnia

What are the symptoms of insomnia?

Most of us will be familiar with at least one or two of these symptoms, the most common are:

difficulty falling asleep – typically taking longer than 30 minutes before drifting off;
waking during the night – waking multiple times and struggling to get back to sleep,
early waking – waking earlier than anticipated and being unable to return to sleep,
experiencing daytime fatigue and feeling unrefreshed from a night’s sleep,
irritability and mood swings, including low mood and anxiety,
reduced concentration and focus, slowed thinking, poor judgement and unable to maintain attention,
memory problems, including lapses.

What causes insomnia?

Some of the most common causes include:

stress, anxiety or trauma,
stimulants (caffeine, alcohol, nicotine),
certain health conditions such as chronic pain or respiratory problems,
certain medications including decongestants and some antidepressants,
hormonal changes,
shift work,
the sleep environment.

One of the most common causes of insomnia is the stress response, known as stress-cortisol hyperarousal, this is a key contributor to the chronic form of the sleep disorder. This is when ongoing stress triggers elevations of the stress hormone, cortisol, this activates the sympathetic nervous system and keeps the brain on high alert, causing difficulty sleeping. It may also result in a shallow depth of sleep and lead to early morning waking.

What are the risk factors for insomnia?

Stephanie reminds us that sleep is not a fixed state – it’s a natural, fluctuating rhythm that reflects what is happening in our life. This means when we undergo life changes such as a bereavement, divorce or redundancy, it’s common to experience a detrimental effect to our sleep patterns.

In addition to this there are certain groups of people who are more at risk of experiencing insomnia, these include:

shift workers,
frequent travellers,
the over-60s,
mid-life women due to hormonal fluctuations,
those with an underlying mental or physical health condition.

Do you have insomnia?

It’s important to say that you can have poor sleep without having insomnia. Poor sleep occurs when you are going through a brief, sometime voluntary disruption to your sleep patterns – perhaps you’re staying up too late, are on holiday or partying with friends. In contrast, insomnia is a chronic sleep disorder where your brain cannot fall or stay asleep, despite being given the right circumstances.

A woman opening her curtains

How do you treat insomnia?

Treating insomnia often involves identifying the root cause of your sleep problems and taking steps to address them, while also optimising your sleep environment and experience. The following methods are commonly used:

1.CBT-I (cognitive behavioural therapy for insomnia)

CBT is an evidence-based technique, widely recommended by sleep experts and the NHS. The method works by training your body to build sleep pressure, reset your body clock and reduce sleep anxiety. It is recommended as a first line therapy, often in place of medication, because it provides long term, durable improvements by addressing root causes rather than symptoms. CBT-I has no side effects and a good success rate.

2. Lifestyle and sleep habit changes

If you’ve been having issues for a few weeks or more, Stephanie advises not to panic, but focus on these changes and do them consistently:

Wake up at the same time every day, including weekends
Get daylight exposure within 30 minutes of waking
Be active during the day, even after a bad night
Limit stimulants in the lead up to bedtime, these include caffeine, alcohol, nicotine and sugar
Eat your evening meal about 2-4 hours before you retire to bed to prevent digestion limiting the body’s production of melatonin
Let go of the pressure to sleep a certain number of hours
Create a wind-down space aimed at lowering stimulation
Avoid lying in bed awake – get up, reset and return to bed only when you are sleepy

3. Medication

Medication may be used for a limited period only, about 1-2 weeks. Medication won’t cure insomnia, but it may provide a more restful night during its use.

Always check with your GP before taking any medication and follow instructions carefully.

If you change one thing...

Make it waking up at the same time every day, including weekends. This consistency regulates the body clock and re-trains the brain.

When to see your doctor about insomnia?

If you’re experiencing any of the following, refer to your GP:

Persistent sleep problems, lasting for three months or more and on three nights or more of the week
Snoring, waking up in the night short of breath or your partner or family report that you stop breathing in the night
Constant fatigue that impacts your ability to function during the day
Unexplained weight loss or gain, chest pain, frequent headaches
Mood swings, irritability, severe anxiety and depression
Problems with memory and recall and an inability to focus
Sleep related injuries or accidents
Thoughts of self-harm.

Your questions answered…

How long does insomnia last?

Sadly, there is no definitive answer to this, it may last a few nights or several months or even years. How long it lasts will depend on the root cause and what steps you have taken to address it.

Can insomnia go away on its own?

It can do, but it will depend on the root cause. Changing your sleep habits can make positive steps to improving your insomnia.

Is insomnia a mental health condition?

No, insomnia is a sleep disorder and not a mental health condition, that said its origins may have a mental health connection. It’s estimated that 50 per cent of those with insomnia also have a mental health condition such as anxiety or depression.

Does supplementing with melatonin help insomnia?

In the UK, melatonin is a prescription-only medication and not a dietary supplement. It may help through promoting sleep onset and managing issues with delayed sleep phase syndrome (where your internal body clock is delayed). Melatonin is said to be effective for short term use and should be taken 1-2 hours before you intend to go to bed. Speak to your GP to assess its suitability for your circumstances.

Stephanie emphasises that disruptions to your sleep patterns are a normal part of life and typically improve with structured and consistent changes. She advocates not tracking every ‘toss and turn’, but instead being kind to yourself in order to allow the body to do what it already knows what to do. That said, if your sleep issues are persistent, and interfere with your day-to-day life, refer to your GP for advice and guidance.

Now try...

Listen to Stephanie talk about sleep on the Good Food podcast
Best supplements for energy
Energy-boosting breakfast recipes
Health benefits of magnesium
How the food you eat affects your brain
Best sleep trackers
Best sleep earplugs
Best weighted blankets

This page was reviewed on 30 April 2026 by Kerry Torrens.

Stephanie Romiszewski is a leading sleep physiologist, director of The Sleepyhead Clinic, and creator of the internationally distributed BBC Maestro course Sleep Better. She has worked with institutions including Harvard Medical School doing studies for NASA, and the NHS. She founded re-sleep.com and sleepyheadclinic.co.uk. Known for her non-scaremongering, practical yet evidence-based approach to sleep, she helps people break free from insomnia without fear or perfectionism.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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