4 Ways to Improve Sleep When you Have Been Affected by Cancer

Struggling to sleep is a common side effect of living with cancer. A life-altering diagnosis brings with it a flood of thoughts and concerns, not to mention the discomfort from the illness or treatment, all of which can disrupt your sleep. The worry about not sleeping can also become a barrier to actually getting some rest. It’s important to remember that not sleeping well is normal during this time, and it’s okay to adjust your daily activities to accommodate your energy levels. Be kind to yourself, especially if you find it difficult to accomplish everything on your to-do list.

While there’s no instant fix for sleep troubles, there are steps you can take to make a difference. Good sleep is incredibly beneficial for both your mind and body, so it’s worth exploring ways to improve your sleep quality. Here are some strategies you can try at home:

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1️⃣ Establish a Bedtime Routine

Repeating the same bedtime routine can help establish better sleep habits. Try to:

• Go to bed and wake up at the same time each day to establish a consistent sleep schedule.
• Avoid screens like TVs, computers, and phones before bedtime, as the blue light emitted can disrupt sleep.
• Have a light bedtime snack or a warm drink like chamomile tea to promote relaxation.
• Take a hot bath to lower your body temperature and relax.
• Practice mental exercises like meditation or journaling to quieten your mind before sleep.

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2️⃣ Create a Relaxing Bedroom Environment

Your sleep environment plays a significant role in the quality of your rest. Consider:

• Investing in comfortable bedding that feels luxurious to you. Weighted blankets can be beneficial.
• Keeping your bedroom slightly cool for better sleep.
• Using dark curtains or blinds to block out excess light and signal your body that it’s time for sleep.
• Using earplugs to minimise noise disturbances.

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3️⃣ Nap Wisely

Naps can affect people differently. While a short daytime nap might help you feel more rested, it could also make it harder to sleep at night. Consider:

• Taking short naps (under an hour) after lunch if you find it helpful.
• Avoiding evening naps, as they may interfere with nighttime sleep.
• Listening to your body and resting when needed, especially if you’re experiencing fatigue during the day.

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4️⃣ Stay Physically Active

Physical activity can improve sleep quality, even during cancer treatment. Consider:

• Engaging in gentle activities like short walks or light gardening to stay active.
• Spending time outdoors in nature, which can be rejuvenating and promote better sleep.
• Being kind to yourself and doing what you can on days when you have more energy.

If cancer has affected your life, either directly or indirectly, you’re not alone. We’re here to support you every step of the way on your journey, you don’t have to do it alone.