Understanding Sleep Disorders
Sleep is the foundation under almost every other health goal. Persistent poor sleep increases risk of depression, anxiety, type 2 diabetes, cardiovascular disease and dementia, and it is one of the most modifiable health risks we have.
Most chronic sleep problems are not solved by sleeping pills. NICE recommends Cognitive Behavioural Therapy for Insomnia (CBT-I) as first-line for chronic insomnia, with referral for sleep apnoea where breathing-related symptoms are present.
Take a Seat lists UK CBT-I trained therapists, sleep medicine doctors and physiologists who diagnose and treat the full range of sleep disorders.
Common signs of sleep disorders
- Difficulty falling asleep, staying asleep or waking too early, for three nights a week or more, for three months or more (chronic insomnia)
- Loud snoring, witnessed pauses in breathing, gasping awake, daytime sleepiness (possible obstructive sleep apnoea)
- Sleep, wake timing that does not fit your life (delayed or advanced sleep phase)
- Restless legs, periodic limb movements, or sleep paralysis
- Persistent fatigue despite adequate time in bed
Who it affects
Insomnia affects around one in three UK adults at any time, with around 10% experiencing chronic insomnia. Sleep apnoea is significantly under-diagnosed, particularly in women. Shift workers, perimenopausal women, anxious or depressed adults, and those with chronic pain are at higher risk.
Evidence-informed approaches in the UK
CBT for Insomnia (CBT-I)
NICE first-line for chronic insomnia. Typically 4 to 8 sessions. The strongest evidence for any insomnia treatment, with effects that outlast the therapy itself.
Sleep apnoea screening and treatment
Home sleep studies are widely available privately. CPAP therapy is the treatment of choice for moderate-severe obstructive sleep apnoea.
Circadian rhythm assessment
Targeted use of light, melatonin and behaviour change for delayed or advanced sleep phase, shift work, and travel.
Medication review
Many medications affect sleep; some sleeping medications worsen sleep architecture long-term. A specialist review can clarify what is helping and what is not.
What to expect from a first consultation
A first consultation is 45 to 60 minutes and includes a sleep history, symptom pattern, current habits and any relevant medical context. By the end you should have clarity on whether further investigation (sleep study) is needed and a clear initial plan.
What you can do alongside specialist care
- Fixed wake time, every day, even at weekends. The single highest-leverage habit
- Daylight within 30 minutes of waking
- Cool, dark, quiet bedroom
- Limit caffeine after noon and review alcohol, alcohol fragments sleep even when it helps you fall asleep
- Get out of bed if you cannot sleep within 20 minutes, protect the bed, sleep association
- Avoid extensive screen use in the hour before bed
When to seek urgent help
Loud snoring with daytime sleepiness, witnessed pauses in breathing, falling asleep while driving, or persistent severe insomnia warrants urgent review. Speak to your GP or seek a sleep specialist.
Frequently asked questions
Are sleeping pills safe long-term?
Most prescription sleep medications are not recommended for long-term use; tolerance and dependence develop, and sleep architecture often worsens. CBT-I has stronger long-term evidence.
How much sleep do I need?
Most adults need 7 to 9 hours. Individual variation exists; the marker is daytime function, not the number itself.
Can I do CBT-I online?
Yes. Online and telehealth-delivered CBT-I have equivalent evidence to in-person.
Will insurance cover sleep care?
UK insurers cover sleep medicine consultations and investigations where there is clinical indication. CBT-I is sometimes covered as part of psychological therapy.