How to Get Better Sleep
The recommendations in this guide are for people with sleep problems related to a cancer diagnosis.
Why is sleep important?
Getting good sleep is important because it helps you:
- Feel rested and less fatigued (tired)
- Cope better with your mood and emotions
- Boost your immune function (how your body fights off sickness), especially after cancer treatments
- Improve your quality of life
Most people need between seven and nine hours of sleep to feel rested. The amount of sleep you need depends on your body’s needs, age and overall health.
When to speak to your health-care provider about sleep
Nearly half of all people with cancer have trouble sleeping at some point during treatment and recovery. It is common to have trouble sleeping if it only happens once in a while.
You may have a sleep problem if you have any of the following symptoms at least three nights a week for a few weeks:
- Having a hard time falling asleep
- Waking up many times during the night and not being able to fall back aslee
- Waking up very early in the morning
- Feeling tired or sleepy even after a night’s sleep
- Feeling easily upset or unable to do your daily activities
- Having problems concentrating (focusing) during the day
If you have any of these symptoms, talk to your cancer care team or your primary health-care provider.
Causes of sleep problems when you have cancer
Sleep problems can be caused by:
- Cancer symptoms, for example, pain, fatigue (feeling tired), anxiety and depression
- Stress of diagnosis and treatment
- Cancer treatments, for example, hormonal therapy or chemotherapy
- Medicines, for example, steroids, antidepressants, anticonvulsants or sedatives
Do not stop taking your medicines, even if you think they may be causing sleep problems. Talk to your health-care provider about how to take your medications in ways that may lessen their impact on your sleep.
Things you can do to get better sleep
The recommendations below can help you create a plan to get better sleep. Start with small changes that are easy to keep doing. It might take a few weeks to notice any changes in your sleep, so try to stay consistent.
Some of the recommendations in this guide may not be possible if you have advanced cancer. If these recommendations do not work for you, speak with your health-care provider about other ways to improve your sleep.
Waking up
Wake up at the same time each day, no matter how many hours you slept. Go out in the sun, open the blinds or turn on the lights within 30 to 60 minutes of waking.
Leaving your bed during the day
Set up a comfortable chair or sofa to rest in during the day. Avoid napping, or have only one short nap (no more than 30 minutes) in the afternoon. Aim to move your body for at least 20 minutes a day in ways that feel comfortable, such as walking, stretching or yoga.
It is best to do yoga with a certified yoga teacher who can help you do the poses safely and prevent injury. If you have cancer in your bones, you should only do gentle yoga.
Eating and drinking
Avoid or limit caffeine (coffee, tea, chocolate) starting in the late afternoon. Avoid drinking liquids close to bedtime. Have a light snack before bed if you feel hungry. Avoid heavy meals within two to three hours of bedtime.
Getting ready for sleep
Turn off screens (phone, TV) at least 30 minutes before bedtime. Spend the 90 minutes (1.5 hours) before bedtime in dim light, doing relaxing activities, such as:
- Reading, meditating or praying
- Having a warm bath
- Listening to audiobooks or calm music
Go to bed at night when you feel sleepy, even if this is earlier or later than your usual bedtime. If you have been lying in bed for 20 to 30 minutes and still cannot fall asleep, get up and do something relaxing until you feel sleepier. Use earplugs, an eye mask, a noise machine or other things that help you sleep.
Practice relaxation and mindfulness
Relaxation and mindfulness exercises can help clear your mind and make it easier to fall asleep. For example:
- Mindfulness meditation (focusing on the present moment and quieting the mind)
- Deep breathing (focusing on your breath while breathing deeply)
- Progressive muscle relaxation (tensing and releasing your muscles to help you relax)
- Guided imagery (imagining yourself in a pleasant, calm place)
- Writing down your thoughts in a journal
Ask your health-care team to help you learn more about these exercises.
Other things that can help
Keep track of your sleep
Tracking your sleep can help you see if your changes are working. Use a journal to keep track of:
- When you go to bed
- When you wake up
- The number of times you wake up at night
Share your journal with your health-care provider when you talk about your sleep.
Therapy for sleep
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a type of therapy that helps you change how you think about sleep. It also helps you manage how stress and emotions affect your sleep. You can do CBT-I yourself or with a professional. You can learn more about CBT-I by reading the Sleeping Well Manual on the de Souza Institute’s website.
Medications
Many people wonder if taking sleeping pills will help them sleep. Sleeping pills should only be used if your health-care team has recommended them. Sleeping pills are powerful medications that can make you drowsy and confused during the day.
CBT-I is known to work better than sleeping pills. Talk to your health-care provider before taking any sleep medicines, over-the-counter medicines or natural supplements.
Where to get more information
The Canadian Cancer Society is a trusted source of information. Visit cancer.ca or call 1-888-939-3333.
For more information on this symptom, or for guides to help manage other symptoms, visit Managing Symptoms, Side Effects & Well-Being.
If you need this information in an accessible format, contact 1-877-280-8538, TTY: 1-800-855-0511, or [email protected].