AUTUMN is creeping in, and cooler nights make for better sleep, yet many of us will still suffer.
Insomnia is a sleep disorder in its own right, but frequent wakings can be driven by an underlying problem.
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Health woes are the number one obstacle to sleep for Sun readers, according to the annual Health Kick survey 2025.
But it’s a vicious cycle, as poor sleep affects our health.
Too little sleep can contribute to weight gain, damage mental health and raise the risk of heart disease, cancer and dementia.
Dr Hugh Coyne, private GP and co-founder of Coyne Medical, tells Sun Health: “Regular and sufficient sleep is one of the most powerful and simple things you can do to stay healthy.
“If disrupted sleep is persistent or affecting your daily life, it is important to speak to your GP so that any underlying cause can be identified and treated.”
Dr Coyne reveals seven of the most common.
URGE TO MOVE
JUST can’t get comfy?
Up to one in ten Brits are estimated to suffer from restless legs syndrome (RLS), which causes a strong urge to move the legs, sometimes with pain, tingling, throbbing or itching.
It’s related to iron deficiency anaemia, kidney disease and some medications, and is thought to be linked to how the body uses the hormone dopamine.
Dr Coyne says: “Treatment may include iron supplements, medicines such as codeine or drugs that affect dopamine levels.”
Caffeine, alcohol and big meals don’t help.
But “gently stretching the legs before bed or taking up yoga” can, says Dr Coyne.
“There is some evidence that magnesium glycinate or citrate may help relax muscles and improve sleep, although more research is needed.”
BEDSIDE BEAST
PARTNER’S snoring the bane of your life?
It could be sleep apnoea, which affects an estimated 10 million people in the UK.
It means your breathing stops and starts in the night and without treatment, this can increase the risk of high blood pressure, heart disease and stroke.
Other symptoms you might notice are gasping, snorting or choking noises, morning headaches and severe daytime tiredness.
Dr Coyne says: “Lifestyle changes, including losing weight, giving up smoking and reducing alcohol, may make a big difference.
“In some cases, you might be prescribed a CPAP machine which gently pumps air into a mask you wear while you sleep.”
BODY BATTLE
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IT’S miserable when you’re desperate for sleep, but robbed by a persistent pain.
An astonishing 39 per cent of UK adults live with chronic pain (more than three months).
Tiredness can lower your pain threshold and make it worse.
Dr Coyne says: “GPs try to avoid long-term medication for pain which often carry serious side effects without necessarily relieving the pain.
“We may suggest cognitive behavioural therapy (CBT) which helps to reframe thoughts around pain.”
CBT can sometimes be accessed on the NHS.
But for now, Dr Coyne says: “Simple fixes might include using supportive pillows to help you get a comfy position, and practicing breathing exercises to calm your nervous system.
“Mindfulness and yoga may help you to find ways to manage your symptoms.
“Reducing alcohol and stopping smoking may help too, as both increase inflammation and pain sensitivity.”
BREATHING BLOCK
YOUR sleep habits could be a warning sign that a lung condition, such as asthma, is not controlled.
Proper medication can keep breathing issues under control.
Dr Coyne said: “Symptoms during sleep or on waking are a sign of poor asthma control, so book an appointment with your GP to check that your medication is adequate.
“Quitting smoking is one of the best things you can do for your lung health, as is managing stress levels and maintaining a healthy weight and staying physically active.”
Try allergen-proof bed covers to reduce irritation from dust mites.
MIDNIGHT BURN
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ARE you a back, front or side sleeper?
If you can’t stop coughing or feel discomfort in the chest, it could be acid reflux keeping you awake.
And Dr Coyne says: “Simple fixes that might help symptoms include sleeping on the left side, as this is the ideal position for gut health.”
Gastroesophageal reflux disease (GERD) symptoms can be controlled by drugs called proton pump inhibitors, or PPIs, or over-the-counter antacids like Rennie.
But when it won’t ease up, “try to elevate the head by raising the top of the bed so gravity keeps acid down”, says Dr Coyne.
A wedge pillow can also elevate your chest.
RACING MIND
EVERYONE has worries that keep you awake.
But changes in sleep patterns can be a sign of an underlying mental health condition, too.
Anxiety can make it hard to sleep, while depression can cause oversleeping and PTSD may cause night terrors.
It can work the other way, too – lack of sleep can worsen mental health.
If you think you have a mental health illness, speak to your GP.
Dr Coyne says: “Things to try at home include ensuring that you stick to a sleep schedule, so waking up and going to bed at the same time every day, reducing screen time in the evenings and ensuring your bedroom is dark, quiet and cool.”
CLOCK RESET
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PEOPLE with autism or ADHD may have issues falling asleep or staying asleep.
One reason is that many neurodiverse people release melatonin, the sleep hormone, later in the evening than usual.
Other causes for autism include neurological conditions such as epilepsy, increased anxiety or sensory differences.
For ADHD, symptoms of hyperactivity and impulsivity generally can interfere with routine, and medicines can disrupt sleep.
Dr Coyne says: “Keeping to a predictable routine will help the nervous system to relax in the evenings.
“Visual schedules might help, as well as making environmental changes such as using blackout curtains, weighted blankets or white noise machines.”