Sleep
Dr. Jeff Brault describes how to recognize and deal with your cancer-related sleep. Download the audio file
Introduction
Sleep often is affected after a cancer diagnosis. This may happen because of stress, pain, medications, and treatments. The following information explains ways to get a better night’s rest. Additional information is available for download here.
Indepth guides
Insomnia Guide and Coping Strategies
This piece describes different types and causes of insomnia. It also lists several things you might do to improve or eliminate your insomnia .
Medical therapies
In addition to behavioral treatments that may help you sleep better, your provider may recommend medication.
Melatonin is an over-the-counter medication that could help with sleep. Your body naturally makes melatonin, so you may have fewer side effects to melatonin medication than to other sleep medications. If you still struggle with sleep after several weeks of taking over-the-counter sleep medicine, talk to your health care provider again.
Note: Sleep medications, including over-the-counter medications, can have side effects. Talk with your health care provider about medication options for you and possible side effects.
Tools for monitoring
Cancer Symptom and Function Log
This piece explains why it is important to keep track of your symptoms and includes a log for you to record your symptoms and what helps them or makes them worse.
Behavior strategies
Use positive self-talk about sleep. Try to think of sleep as a positive event. When a person cannot get enough restful sleep, it is common to think of it in negative ways. Negative talk can cause more anxiety about sleep, which can lead to even less sleep. Cognitive behavioral therapy, also called CBT, can help with negative self-talk.
Use your diary or log to record (template available here) the concerns that may keep you up at night. Write about these sometime during the day. As you record, think about what you can do to help your worries. Keep in mind what you can and cannot control. Having a plan may make it easier to let your worries go when it’s time to sleep.
Limit naps. Don’t take naps close to your bedtime. Only nap for 30 minutes or less.
Have a routine and stick to it. Get up each day at the same time. Go to bed around the same time every night.
Give yourself permission for restful sleep. Pets, children and partners who snore don’t have to be in the bed with you. You will have more energy for them in the morning if you get good sleep.
Allow time to unwind and relax before bedtime. For one hour before you go to bed, do not use electronics, such as computers or cell phones. And try not to talk or think about stressful issues before you go to bed.
Create an environment that’s relaxing and restful. Keep your room dark and inviting. If your room isn’t quiet enough, try a noise machine that adds soothing sounds. Do not have other electronics in the bedroom.
Do not watch the clock as you try to fall asleep.
Get out of bed if you are not able to sleep. Do something that relaxes you until you feel sleepy again. This may be something like playing Sudoku or solitaire.
Additional tips for getting better sleep are available here and here.
Cognitive Behavioral Therapy (CBT) focuses on your thoughts (cognitions), feelings (emotions) and actions (behaviors). CBT for Insomnia helps you to manage the behaviors and thoughts that impact your ability to fall and stay asleep.
Please click here on Cognitive Behavior Therapy-Insomnia to participate in an interactive module focused on the five components of CBT-I: sleep hygiene, stimulus control, sleep restriction, worry management, and relaxation training. The module includes goal setting prompts, knowledge tests, and informational videos. The module is self-guided and designed to be used over 2 to 6 weeks.
Tools for managing sleep
Good Habits for Better Sleep
This piece walks you through identifying what factors may be contributing to your difficulties with sleep, including logging your time spent in bed to identify potential problem areas. It also includes an action planning form to help you improve your sleep habits.
Physical activity
Exercise during the day if you can. Even walking short distances may help. Try not to exercise in the four hours before bedtime.
Integrative therapies
Be mindful. Have moments when you focus only on what is happening right now. Be present in the moment and accept it as it is. These mindful moments are a good way to deal with a busy mind. They also can help you with stress.
Relax. Let your body and mind relax for 20 to 30 minutes each day. Relaxation helps the body and mind react to stress. It also may help you fall asleep more easily. Progressive muscle relaxation, guided imagery and relaxed breathing are forms of relaxation. Ask your health care provider about these techniques if you want more information. You can learn more about these strategies here and here.
Use aromatherapy to help you create a restful setting for sleep. Lavender is a common scent for relaxing.
Tools for better sleep
Relaxation Plan for Better Sleep
This piece explains how managing stress and using relaxation techniques may benefit your sleep. It also guides you though finding a relaxation technique that works best for you and making a relaxation plan for yourself.
Diet
To help your body feel ready for rest:
- Do not drink caffeinated beverages after 12 noon.
- Avoid big or heavy meals in the four hours before bedtime.
- Avoid tobacco products.
- Try to limit alcohol. Alcohol may help you temporarily relax, but after a few hours it acts as a stimulant, which means it affects sleep quality.
What friends and family can do
Read this information. Support from loved ones may help you manage your symptoms better.
Create a sleep environment that’s quiet, dark and ready for relaxation. Your partner also may have to change sleep habits to help you get a better night’s rest.
Exercise with you. Having someone to be active with may help you stick to your action plans. Templates for helping in setting goals and making action plans are available here and here.
Tools to help set goals
What’s Important to You? Setting Goals and Making Changes Based on What You Value
This piece outlines steps for setting attainable goals to make changes in your life. It also explains why making changes based on what you value is important.
What if I want more help?
Let your oncologist and health care provider know about the trouble you are having. There are sleep specialists, including psychologists, who can support you.
Talk with your care team about helpful resources available in your community.
There also are self-directed materials with more information to help you manage sleep. You can get these materials by:
- Going online at cancereducation.mayoclinic.org
- Asking your care team.