Tips to sleep better during cancer treatment

Getting a good night’s sleep is important even for healthy people. According to the National Institutes of Health (NIH), getting enough sleep is vital for physical health, brain function, mental well-being, quality of life, and more. While many Americans find themselves counting sheep at some point in their lives, insomnia can particularly debilitate cancer patients, often leading to fatigue, mood disturbances, physical effects such as headaches and other afflictions, and in some cases, immunodeficiency, according to some. studies. Specifically, a 2015 study found that breast and prostate cancer patients surveyed had an increased risk of chronic sleep disturbances after certain cancer treatments, such as chemotherapy and radiotherapy.

The 2015 study above confirms what many in the cancer community know firsthand: difficulty sleeping is a common problem for cancer patients. The National Institutes of Health estimates that between a third and half of all cancer patients have trouble sleeping at night. Given the potential consequences of insomnia on patients’ health and resilience during and after treatment, it is important to find a plan of care that addresses sleep disorders.

Better sleep tips

Kristin Trukova, MD, a dietician in medical oncology at our hospital near Chicago, recommends these tips to help cancer patients get a good night’s sleep:

• Limit your caffeine intake: Limit your caffeine intake in the morning. Keep in mind that after six hours, half of the caffeine you ingest will still be in your bloodstream. After 12 hours, a little caffeine will still affect you. While your tolerance for caffeine varies, it stays in your system longer than you think.
• Limit alcohol consumption – A cocktail can help you fall asleep quickly, but studies have found that alcohol impairs the body’s ability to stay asleep and achieve restful sleep. Alcohol reduces rapid eye movements and deep sleep stages. This often results in a lighter, awake sleep, leaving you feeling tired the next day. Also, the more you drink, the more likely it is that your sleep will be affected.
• Exercise – Exercise has been found to improve sleep patterns. In some studies, just 150 minutes of moderate to vigorous exercise per week, the amount of exercise the American Cancer Society recommends for cancer survivors, has been shown to help the body get more restful sleep. Consider walking, which can be an easy way to increase physical activity and a good way to get better sleep, Trukova says.
• Reduce stress: Many people lie down to sleep, only to find that their minds are racing, dealing with the day, and worrying about the next. Consider keeping a journal, especially before bed, to express what’s bothering you, or writing a to-do list for the next day to help clear your mind and prepare for a break.
• Drink healthy amounts of fluids – It’s important to drink enough fluids each day, but too much fluid before bed can increase nighttime awakenings. Try to reduce your fluid intake two to three hours before bed to avoid the need to wake up during the night.
• Set a sleep schedule: Maintaining the same sleep/wake hours during the week can improve sleep by keeping your body clock steady. Depending on your sleep cycle, your body releases hormones that promote sleepiness and alertness at certain times.