Why can't I sleep? Causes and what to do

You're exhausted. You've been lying in bed for what feels like hours, but sleep just won't come. If that sounds familiar, you're far from alone. Poor sleep is one of the most common health worries in the UK, affecting around 1 in 3 people at some point in their lives. The good news is that for most people, things can improve.

This guide explains why sleep can be so hard to come by, what sleep deprivation really means, and what you can do about it. This includes looking at how medical cannabis prescriptions can possibly help you.

Why can't I sleep at night?

There's rarely a single reason behind a bad night's rest. Most of the time, several things are at play. Here are some of the most common causes, and why they keep you awake.

Stress and anxiety

Stress and anxiety are some of the biggest culprits. When your mind is racing, your body stays alert, which is the opposite of what it needs to drift off. In fact, the NHS advises against watching the clock when you're struggling, because the anxiety it creates only makes insomnia worse. Worrying about not sleeping can quickly turn into a frustrating loop.

Your bedroom environment

Your surroundings matter more than you might think. A bedroom that's too warm, too bright, or too noisy can keep you awake without you realising it. Getting the basics right, with a cool, dark, and quiet room, gives your body the best chance of settling.

Caffeine and alcohol

Both can disrupt sleep long after you've finished your last cup or glass. Caffeine has a half-life of around five to six hours, meaning half of it is still in your system hours later. One study found that caffeine taken six hours before bed cut total sleep time by a full hour. Alcohol might help you nod off at first, but it tends to disrupt sleep later in the night.

Health, medicines, and routine

Illness, pain, and certain medicines can all interfere with sleep. So can changes to your routine, such as shift work or jet lag, which throw your body clock out of sync. Hormonal changes, including those during the menstrual cycle or menopause, can play a part too.

What is sleep deprivation?

Sleep deprivation means not getting enough good-quality sleep for your body to function at its best. Most adults need somewhere between 7 and 9 hours a night, though everyone is different. What matters most is whether you wake up feeling rested.

When you regularly fall short, the effects build up. In the short term, you might feel tired, irritable, and find it hard to concentrate. Over a longer period, ongoing sleep loss has been linked to more serious health problems, including high blood pressure, a weaker immune system, and low mood.

What does sleep deprived mean?

Being sleep deprived means your body hasn't had the rest it needs to recover and recharge. You might recognise it as that foggy, heavy feeling where simple tasks suddenly seem harder. Some people don't even notice how tired they are until they catch up on sleep and feel the difference. If you rely on an alarm to wake every morning and would happily sleep far longer given the chance, that's often a sign you're not getting enough.

What to do when you can't sleep

If you're lying awake, the worst thing you can do is watch the clock. Checking the time only feeds anxiety and makes sleep harder to reach.

Instead, if you've been awake for around 20 minutes, it’s a good idea to get up. Go to another room and do something calm and quiet, such as reading a book under soft light, until you feel sleepy again. Then you can head back to bed.

Try to go to bed at a consistent time and wake up at the same hour, even on weekends. Keep your bedroom as dark, quiet, and cool as possible. Avoid caffeine in the afternoon and evening, and put your phone away at least an hour before bed. Gentle exercise during the day can help too, as can winding down with a warm bath or some relaxation before sleep.

Why do I keep waking up in the night?

Waking briefly during the night is completely normal. The problem comes when you wake often, or struggle to fall back asleep.

There are lots of possible reasons. Needing the toilet, feeling too hot or cold, stress, alcohol, and noise can all rouse you. Some health conditions, such as sleep apnoea, can cause you to wake repeatedly without fully realising it. Pain and discomfort are common causes too.

How can I stop waking up in the night?

Many of the same habits that help you fall asleep also help you stay asleep. Keep your bedroom comfortable and free from disturbances. Avoid large meals, alcohol, and too much fluid close to bedtime. Try to manage stress during the day so it doesn't follow you to bed.

If you keep waking and can't drop off again, resist the urge to reach for your phone. Stay calm, keep the lights low, and give your body the chance to settle.

When sleep problems need more support

The occasional bad night is nothing to worry about. But if poor sleep has lasted three months or more, happens regularly, and is affecting your daily life, it may be time to seek help. This kind of long-term sleep problem is often called insomnia.

A good first step is speaking to your GP, who can rule out any underlying causes and suggest treatments such as improving your sleep habits or trying cognitive behavioural therapy.

For some people whose sleep problems persist despite trying standard approaches, medical cannabis may be an option worth exploring as part of a wider treatment plan. At Medicann, our prescribing doctors assess each person individually, looking at your full health picture before considering whether it could be suitable. So, what are you waiting for? If you've tried other treatments without success, medical cannabis could be the next step toward better sleep.

Check your eligibility online or get in touch with the Medicann team to find out more.