Top reasons keeping UK awake at night

There’s nothing better than climbing into your bed at the end of a long day or curling up in your duvet for a lie-in on a lazy weekend. Most adults need around 7 to 9 hours of sleep each night to feel their best, but everyone’s different and some people function perfectly on 6, while others need closer to 10. Factors like age, stress levels, and even genetics can influence how much shuteye you need.

That said, we commissioned a survey* of the British public to discover which scenarios have kept people awake at night, or impacted their sleep, in the last 12 months. According to our survey, millions of us are struggling with disrupted sleep, or being kept awake at night due to various factors. The findings revealed that an overwhelming majority (90.7%) of us are susceptible to physical, emotional, situational, and environmental factors that can impact sleep quality, and highlighted that women were more likely to struggle with their sleep compared to men overall.

The research also emphasized the importance of good sleep hygiene - a set of habits and practices that promote consistent, quality sleep. It includes routines that signal to your body when it's time to rest, like keeping regular hours of sleep, limiting screen time before bed and creating a comfortable sleeping environment. Good sleep hygiene is helpful because it sets you up for a better sleep, which is necessary for memory recall, behavioural and body functions like metabolism to work properly.

With this in mind, we delved into some of the specific survey findings further (including those related to health, environment, relationship and family, and lifestyle), collaborating with experts in relative fields to add some further context in to the issues, and offer advice on how people can get a better night’s sleep. Read on to find out more…

HEALTH

Illness or health condition symptoms is the top aspect keeping UK residents awake at night – over a third (34.3%) of our survey respondents said that illness or health condition symptoms were impacting their sleep. Sheffield residents most commonly selected this answer (42.9%), and this was the top reason for residents based in Belfast, at 41%.

Health related worries was the second most common scenario keeping us awake at night with almost a third (29.6%) choosing this option in the survey. Southampton residents were most likely to be kept awake worrying about health (38.4%) and this was the top answer for those based in Glasgow (38%).

Dr Babak Ashrafi shared that conditions like anxiety, depression, chronic pain, and sleep apnoea might be the most common culprits here, as these health issues make it tough for your body and brain to relax, leading to restless nights. Figuring out the root cause can help you get back on track to better sleep.

Poor mental health in its own right was also amongst the top five (#5) scenarios keeping adults awake at night – with 27.2% selecting this answer. Looking at the top five scenarios keeping men and women awake at night, the key differences included that poor mental health featured in the top five for women (but not for men). Grief is also keeping more than one in ten (11.3%) of us awake at night.

Mental health issues can trigger a physiological stress response, interfering with sleep by activating the body's sympathetic nervous system, or ‘fight-or-flight’ response. This disrupts the body’s ability to relax, keeping cortisol levels elevated. Normally, cortisol drops in the evening to help your body prepare for sleep, but when stress and anxiety keep it raised, it becomes difficult to unwind.

High cortisol also disrupts REM sleep, which is essential for emotional processing and cognitive functioning. Mental health difficulties can also interfere with melatonin production, the hormone that regulates your sleep-wake cycle. Chronic stress, depression, or irregular sleep patterns can suppress melatonin, making it harder to fall asleep and stick to a regular sleep schedule.

Behavioural changes that often accompany poor mental health can further disrupt sleep patterns. Anxiety or depression can lead to withdrawal, avoidance, and disruptions in daily routines, which are key for maintaining healthy sleep habits. Limited daylight exposure can throw off your body’s natural sleep-wake cycle. Struggling to get out of bed or staying in bed longer can confuse your body’s internal clock, weakening the brain’s association between bed and sleep. Over time, your brain stops seeing the bed as just a place for sleep, making it harder to switch off when you actually need rest.

Mental health challenges can also cause fatigue and lack of motivation, leading to less physical activity during the day. Without enough activity, your body doesn’t burn off enough energy, leaving you with excess energy at night, which makes it harder to feel physically tired and ready for sleep.

ENVIRONMENT

Creating the right bedroom environment is crucial for a good night’s sleep… Expert advice states that you should strive for a cool temperature in your bedrooms of between 15-19°C, which helps your body achieve its optimal core temperature for deeper, more restful sleep as it naturally lowers during the sleep process. Maintaining a comfortable temperature around 18 degrees centigrade is ideal.

The temperature being too hot is the third most common scenario keeping people awake at night – almost a third (28%) of people said they had struggled with this in the last 12 months. Those in Bristol struggled to sleep the most because of hot temperatures (41.8%), being their top answer, alongside those based in Edinburgh (32.4%).

The temperature being too cold was also an issue, coming in as the tenth most common scenario from the survey (with 13% overall picking this scenario as an answer). It seems temperature issues are impacting Bristolians the most – they also were the top city for this issue (23.6%). If you are a light sleeper during the colder months, we’d advise you invest in some new bedding, such as a higher tog duvet, or sleep socks are a more affordable option to help avoid cold feet.

5.4% of our survey respondents said that light pollution (for example, from the moon, streetlights, or other light sources) was disturbing their sleep. This was a particular issue for those based in Southampton, at 10.1%. A dark room is important for sleep because it signals your brain to produce melatonin, helping you fall asleep faster and promoting deeper rest, while minimising distractions and preventing disruptions to your circadian rhythm. If light is stopping you from getting rested sleep, you could invest in blackout blinds or curtains, or a more affordable option would be to buy an eye mask.

External noise (which might be caused by neighbours, road vehicles or other transport links, wildlife, extreme weather, or anti-social disturbances, as a few examples) was amongst the top ten (#7) scenarios keeping people awake at night – with 16.3% overall saying this had been an issue within the last year. This was specifically an issue for those based in Cardiff (21.1%).

However, it’s not just noise from outside the house which can be an issue. Internal noise (for example, a family member snoring or loud appliances/TV) is also amongst the top ten (#9) scenarios keeping us awake at night – with 14.3% picking this. Glasgow residents in particular struggle with this, with 23.9% of residents in the city choosing this answer. If you are sensitive to sound, you could try blocking out the noise with earplugs.

From the results, it’s fair to say that a dark, quiet, and well-ventilated environment enhances sleep – but comfort is also key and should be an important consideration when shopping for beds, mattresses, and bedding. More advice on how to choose the perfect mattress firmness based on your own personal sleeping style can be found in our mattress buying guide.

RELATIONSHIPS AND FAMILY

Romantic relationship issues are keeping millions (10.8%) of us awake at night. Arguments and conflict in these relationships can impact sleep – intimacy and chores are usually the main sources of conflict in a romantic relationship, according to relationship and sex educator Kelley Nele. Therapist Charlotte Bailey added that common arguments often centre around communication, unmet needs, stress, and attachment styles, showing up as disagreements about money, household responsibilities, or intimacy.

Arguments often start when one partner feels they take on most of the responsibility, feel like they are the default parent or feel unheard or misunderstood, especially when they’ve been ‘letting things go’ to avoid conflict. Suppressing feelings can build resentment, creating tension. At the core of these issues is often an emotional need for connection, validation, and security.

Having sex has also affected sleep for 6.9% of us. Most people report having better sleep after partnered or solo sex… sex can impact sleep in a positive way through hormone release – oxytocin and serotonin are released which are your calming hormones making you feel sleeping and loved. Sex and relationships coach Gemma Nice added that endorphins from sex can act as a pain reliever, which can also reduce stress and anxiety making you sleep better.

Orgasms, in particular, trigger the release of prolactin, a hormone linked to relaxation, which can promote better sleep. After sex, the body often enters a more relaxed state, making it easier to drift off and stay asleep. However, love and relationship coach John Kenny noted one potential negative connection between sex and sleep, highlighting that you might not get enough sleep if you are up late at night having sex!

Family-related routine or issues (for example, getting up to feed babies during the night, or dealing with young children waking up throughout the night) is influencing sleep for many parents across the UK – 7.4% of our survey respondents chose this option.

When it comes to teaching your children healthy behaviours related to sleep, Dr Maria Knobel explained that it’s helpful for parents to focus on modelling good sleep habits themselves. Children often follow routines they observe, so establishing healthy family-wide sleep routines can reinforce positive behaviours. Consistent routines and a calm, technology-free wind-down period benefit everyone in the household.

Generally, newborns need 14-17 hours of sleep per day, infants (4-12 months) 12-16 hours, toddlers (1-2 years) 11-14 hours, preschoolers (3-5 years) 10-13 hours, school-aged children (6-13 years) 9-12 hours, and teenagers (13-19 years) 8-10 hours. Individual needs vary due to factors like growth rates, physical activity, and overall health. Some children may need slightly more or less sleep, and this variation is usually normal.

Pet-related issues (such as needing toileting, or showing disruptive behaviour) is interrupting sleep for the UK’s pet owners – 7.1% of the survey respondents picked this choice. Pet expert Deepak Shukla explained that if your dog is being disruptive during the night, it could be signalling several things, including toileting needs, health concerns, fear, boredom, or even separation anxiety. Younger dogs or those in training may be seeking attention or testing boundaries, while others might be responding to anxiety or physical discomfort.

LIFESTYLE

Financial or money-related worries (including aspects related to debt, bills, and cost-of-living) was amongst the top five (#4) scenarios keeping people awake at night – with 27.9% citing this reason in our survey. Those in Cardiff were struggling the most with this, with almost a third (32.8%) choosing this option.

Therapist Charlotte Bailey shared her advice on how people can cope with money worries impacting their mental health, focusing on nine strategies to manage these feelings both psychologically and practically. These included:

Work related worries (including burnout and aspects related to the “Sunday scaries”) was amongst the top ten (#6) scenarios keeping us awake at night – with over a fifth (22.1%) choosing this answer. Looking at the gender differences in the top five scenarios keeping men and women awake at night, one difference was that work-related worries featured in the top five for men, but not for women.

Therapist Charlotte Bailey explained that “Sunday scaries” refer to that anxious, uneasy feeling that creeps in late on a Sunday, often tied to the thought of returning to work or facing the demands of the upcoming week. It’s a mix of dread, stress, and overwhelm about what lies ahead, which can disrupt your ability to relax and enjoy the weekend’s end.

This feeling is often rooted in the nervous system’s response to stress. If you’ve experienced burnout, high-pressure environments, or overwhelming workloads in the past, your brain may now interpret the week ahead as a threat, triggering feelings of anxiety.

Practicing self-compassion, planning ahead, incorporating activities, and challenging the narrative all help to calm your nervous system and create a smooth transition between the weekend and the workweek – which in turn can help you have a more sound sleep on a Sunday night.

Thinking about upcoming plans or events can also disrupt our sleep… Negative sentiment (e.g. unease) thinking about upcoming plans or events is amongst the top ten (#8) scenarios keeping the UK public awake at night – with 15.5% choosing this answer. Interestingly, this surpasses experiencing a positive sentiment (e.g. excitement) related to upcoming plans or events, with 11.6% of respondents selecting this option in comparison.

The struggle to sleep before a big event often combines physiological arousal, mental rehearsal, and stress-induced hypervigilance. These factors activate systems in the body and brain that work against getting a good night’s sleep.

Before a big event or early morning, it’s common for the brain to remain in a heightened state of alertness due to anticipatory anxiety or excitement. Racing thoughts, worries about performance, or even excitement can keep your nervous system activated, releasing stress hormones like cortisol, making it difficult to relax. Concerns about not performing well or missing something important can also trigger a hyper-focused state.

When anticipating an early morning, added pressure to fall asleep quickly can make it harder to sleep. You may become hyper-focused on how many hours of sleep you’re getting, frequently checking the clock, adding to sleep anxiety. The harder you try to sleep, the more elusive it becomes, as the body’s fight-or-flight response kicks in, elevating arousal levels.

Fright (such as after watching a scary TV show or movie) is also causing some people to struggle to sleep (3.4%) – Mancunians were most likely to select this answer (4.7%). More extremely, fear (examples might include being scared of the dark, or having nightmares) is keeping 5.7% of us awake at night – Bristolians are most affected by this (9.1%).

Nightmares act as the brain’s way of attempting to process fear or emotional pain. Nightmares are often triggered by stress, anxiety, trauma, or disrupted sleep. External factors such as certain medications, substance use, or sleep disruptions like sleep deprivation can also play a role in making nightmares more frequent.

More generally, dreams are shaped by both your daily experiences and deeper, unconscious processes. Emotionally charged events, unresolved conflicts, and even trauma can appear in your dreams, allowing the brain to process those feelings. During REM sleep (the stage where most dreaming occurs) the brain is busy working through memories and emotions, blending real-life experiences with abstract imagery as it tries to make sense of them. This process functions as a form of emotional processing while you sleep.

External factors, such as diet, exercise, and even room temperature, can also influence the content and vividness of your dreams. For instance, a heavy meal late at night or a warm room might make dreams feel more intense or chaotic.

Late night creativity or inspiration is impacting sleep for almost one in ten (9.6%) of us, and environmental worries is also keeping 6% ok the UK awake at night – for both of these aspects, Glasgow came out on top, with 15.5% and 9.9% citing these reasons respectively.

With all the above in mind, Dr Paul Wallang shared 15 tips and tricks on how to have better sleep, including:

The experts also advised that if you find yourself awake in the middle of the night, try to resist the urge to check the time or grab your phone, as this can lead to unnecessary stress or anxiety. Instead, gently get out of bed and engage in a calming non-stimulating activity, like reading or listening to soft music in low light. Once you start to feel sleepy again, return to bed without forcing it – let sleep come naturally.

If you’ve ever wondered about how to sleep better, we hope this article has been insightful! 

* Survey polled 2,000 UK respondents, nationally representative – commissioned with The Leadership Factor in October 2024. Percentages rounded to one decimal place.

With thanks to the third-party experts who contributed comments, insights, and advice on the topic, including: