If you find yourself lying in bed, eyes wide and staring at the ceiling, then join the club! Trouble sleeping is common during chemotherapy.
Even when you are exhausted, you might have trouble settling your mind to drift off to sleep. Worry, pain, night sweats or nausea are some of the many things that might keep you awake. Occasional loss of sleep is not usually a problem. But if you find yourself awake night after night, worn out during the day or unable to think due to fatigue, then your sleep problems are more than a nuisance. . . you have insomnia and you can do something about it.
If you’re looking for ways to support a healthy nighttime routine, consider this list of techniques I share in my book, Braving Chemo: What to Expect, How to Prepare, and How to Get Through It.
Remember that you can always come back to these strategies whenever you’re struggling to get a good night’s rest.
The first basic steps to improve sleep are known in the medical field as “sleep hygiene.” These steps have been well-publicized in the health news and may seem self-evident: we need to avoid caffeine, noise, light and over-stimulation. Now we also know that we need to limit our media device use before bed so that the light from these devices doesn’t interfere with our brain’s production of melatonin, a natural sleep hormone. Some other sleep-inducing tactics are not as well-known, such as bathing earlier in the evening to allow the body to cool down before getting into bed. According to studies, the drop in body temperature appears to induce sleep.
These sleep hygiene measures have been shown to be helpful, but the biggest barrier for us is actually doing them! Review the list below as a reminder of how to set yourself up for a successful night of sleep.
Basic Steps to Improve Sleep
Treat any pain, nausea and other physical symptoms as best as you can.
Keep your bedroom dark, quiet and cool enough to be comfortable (69 degrees Fahrenheit has been shown to be ideal).
Avoid drinks with caffeine after midday, or at all if you are very sensitive to caffeine.
Begin your bedtime routine early enough to allow eight hours in bed for sleep.
Bathe at night and allow 30–60 minutes between bathing and bedtime for your body to cool down. Studies have shown that this temperature cycling induces sleep.
Put down your back-lit electronic devices (smart phone, tablet, lighted e-readers, television) at least 30 minutes before bedtime.
Do not use the television to put you to sleep—stop watching TV 30 minutes before bedtime.
Try these supplements at bedtime: calcium citrate, 200–500 mg; magnesium, 100–250 mg; or melatonin, 3–30 mg.
Drink a cup of chamomile tea 30 minutes before bedtime.
Do a relaxation practice such as guided breathing, prayer, meditation or mindfulness.
While we can’t always read or listen to soothing music in the evenings, try to make your bedtime routine as calming as possible. Some people find that an aromatherapy diffuser with calming scents, such as lavender or bergamot, is helpful. If you read at bedtime, choose a print book or a non-lit e-reader. Electronic screens interfere with sleep because light from the device enters your brain through your eyes and interferes with the brain’s normal nighttime production of melatonin, a brain hormone that is important for sleep.
Talk to your doctor if you still have trouble sleeping after using the techniques above. You may need a referral to a therapist for cognitive behavioral therapy for insomnia (CBTI), or a prescription medication for sleep, depression or anxiety. Also, remember to get permission from your doctor before starting any over-the-counter medications or supplements.
If you need some more help stabilizing your energy throughout the day, check out my last blog post where I share a list of Energy Boosting Techniques.
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