We need to know the following:
1. How exactly did you "upgrade"? Did you just upgrade the OS you were using to OS 10.12?
2. What exact Mac model do you have?
3. What OS did you upgrade from?
4. Have you done any disk cleanup/maintenance/repairs?
5. Are you making backups to an external device?
This link has a list of some issues with OS 10.12:
http://osxdaily.com/2016/09/24/troubleshooting-macos-sierra-problems/
An update to Sierra, OS 10.12.1, is currently in beta testing, and should be released by the end of the month. Not sure if it will cure your issues, though.
If you did just upgrade from your prior OS to Sierra, it might have been better if you did a clean installation of OS 10.12., That would have involved Erasing and re-formatting your internal drive. That would have definitely been the way to go if you have not been doing much disk cleanup/maintenance/repairs. However, for such an upgrade, you would need a recent backup. In fact, the preferred strategy would have been 1) do disk cleanup/maintenance/repairs, 2) make a backup, 3) boot your Mac "externally", 4) run Disk Utility from that "external source" to Erase and re-format your internal drive, 5) do the clean, "virgin" installation of OS 10.12 onto your internal drive, and 6) use Migration Assistant to "migrate"/copy any needed "stuff" from your backup.
If you have a recent backup, you might try that strategy when OS 10.12.1. comes out.