Sleep problems are common among cancer patients. Everything from anxiety and depression to cancer symptoms and treatment side effects can prevent patients from getting the high-quality sleep they need. While prescription medications can help some people battle sleep disturbances, sleeping pills can have debilitating and dangerous side effects and can even lead to addiction. Fortunately, there are several ways to improve the quality of your sleep naturally.
Get a Better Mattress
Before you do anything else, make sure your bedroom environment is conducive to sleep. If you toss and turn during the night or you wake up feeling tired, congested, or stiff, your mattress may be the culprit. Did you know that certain types of mattresses need replacing every 10 years or so?
If you lean toward memory foam, note there are advantages and disadvantages to this type of mattress. Foam beds tend to be less expensive, provide reduced motion transfer and tend to be lighter and easier to move. The disadvantages include less durability than a coil mattress, as well as being less supportive for heavier people. Regardless of what type of mattress you are considering, it’s most important to keep your sleep position in mind when shopping around. What’s most important is getting maximum comfort during this difficult time.
Maintain a Consistent Sleep and Wake Schedule
Once you’ve taken care of your physical sleep environment, try working on your sleep habits. Going to bed and getting up at different times each day forces you to fight against the natural hormones in your body that make you feel sleepy or wakeful. According to Nautilus, studies have found that disrupting the body’s natural clock can even increase your risk of cancer. Try to go to bed and wake up at the same time every day—even on weekends!
Sleep procrastination is a common problem fueled by anxiety of the coming day or fear of lying in bed with negative thoughts. This can be a huge barrier to sleep, particularly among cancer patients who are worried about their illness or upcoming treatments. Find ways to cope with these emotional barriers so you can go to bed on time every night. Journaling, meditating, and seeking professional help may be beneficial.
Follow a Bedtime Routine
Following a relaxing bedtime routine is a great way to wind down your body and mind before your scheduled bedtime. Setting aside a dedicated window of time in the evenings to plan and prepare for tomorrow can also help ease any nagging thoughts or concerns that may otherwise keep you awake.
Start your bedtime routine by turning off all of your electronics. Checking emails, scrolling on social media, or binge-watching shows can stimulate your mind in various ways. Once you’ve put your phone to bed, engage in a relaxing activity like bedtime yoga, meditation, progressive muscle relaxation, or deep breathing. These relaxation techniques can also help you manage cancer treatment side effects that are preventing you from sleeping. Your bedtime routine may also involve reading, listening to calming music, writing in your journal, or enjoying a sleep-inducing snack like yogurt and fruit.
Try Cognitive Behavioral Therapy
The American Academy of Sleep Medicine states that cognitive-behavioral therapy (CBT) can help people develop good sleep habits. CBT focuses on a variety of techniques that can help you feel more relaxed in the evenings, fall asleep more quickly, and increase the quality of your sleep. This form of therapy involves identifying thoughts or beliefs that may be getting in the way of your sleep and developing techniques for coping with negative emotions.
When you’re fighting cancer, sleep disturbances can feel insurmountable and exceedingly frustrating. Remember that you’re not alone. Insomnia and other sleep-related problems are very common in cancer patients, and many have found natural ways to improve their sleep quality without medication. Since everyone’s body works a little differently, try different techniques until you find those that work best for you.
By Scott Sanders
