Quality sleep is so important to maintaining and nurturing our overall health.
For individuals affected by cancer, it can be challenging to establish and maintain a regular sleep schedule. Anxiety over treatments, completely new routines, physical pain, worries about the future, and the need to take different medicines at all hours of day or night are just a few of the factors that can complicate a cancer patient’s sleep schedule. I’ve been really fortunate that for the most part, over the past 10 months, I've side-stepped sleep problems. Part of this may have to do with the fact that one of the common side effects of my medication is drowsiness. Still, there have been plenty of times when I’ve woken up in the middle of the night and stayed up for hours, thoughts whirling. Here are some of the strategies that I’ve applied while in treatment to get enough quality sleep.
1. Establish a regular nightly sleep schedule. Many of the articles I’ve read on the topic of quality sleep note that a regular bedtime and wake-up time help to establish strong sleeping patterns. I wake up at the same time every day from Monday to Friday and sleep in just a bit longer (20-30 minutes) on weekends. I also try to get in bed 20-30 minutes before bedtime for a wind-down routine before sleep.
2. Rest regularly during the day. If you have the ability to, absolutely consider taking the time to nap during the day! A 20-30 minute mid-day nap can do wonders to recharge and get you through the rest of the day. I make a point of napping just a bit every day, and it really helps me to feel refreshed and carry through to the end of the day.
3. Be comfortable while you sleep! Make your naptime and sleep time as comfortable as possible! As a dear cousin told me, comfortable blankets, pajamas, pillows, and sheets are an investment in ourselves, and we are very worthy of that investment! I have been gifted several very comfortable blankets that I use for naps. Even if just taking a 20-minute nap, I change out of my work clothes to be comfortable as possible during the period of rest. Of course, I realize that’s not possible for everyone to nap every day. If you’re able to on your days off, give it a try. Chose soft and comfortable clothing to rest in. Savor that time.
4. Clear the area near your bed, and rearrange the furniture if needed. After my surgery, we reassessed the bedroom plan and realized that it’d make sense to move the bed such that I wouldn’t knock into the side of it at night if I needed to get up. If you sleep on a queen or king-sized bed, it may make sense for you to sleep on the side of it that is closest to the bedroom exit, or most convenient to your nearest washroom. Make sure that you have a box or bedside stand to put any medicines, tissues, glasses, books, or water bottles on, as opposed to putting them on the floor. Keeping that space clear helps to ensure that you don’t step on or trip over anything at night.
5. Consider a digital detox at bedtime and when waking up. Prior to my cancer diagnosis, I’d be on Twitter, Facebook, and Instagram late at night in bed, and the first thing I’d do in the mornings when waking up would be to quickly scan work and personal emails or social media from the phone. No more! One of the lessons cancer has taught me is that disengaging from social media at night and early in the morning is a gift! Treasure those moments – use the time instead for reading a book, meditation, prayer, affirmations, light stretches, breathing exercises – anything to put you in the mind frame of closing out or starting the day on a positive note.
6. Stay active. Research shows that exercise can help improve both the ability to fall asleep and the quality of sleep. The American Cancer Society recommends at least 150 minutes of moderate-intensity activity per week. Walking, jogging, and yoga all count. Breaking this into different parts of the day works for me – i.e. taking a short walk in the morning, a short walk mid-day, and a long walk and/or yoga practice in the late afternoon.
7. Be kind to yourself on treatment days – and every day! I allow myself some flexibility with my sleeping and napping schedule, particularly on treatment days. Some of the medicines I take actually make me extremely drowsy. If I’m in the middle of treatment and need to sleep a little longer during a nap, I just give myself that gift. It’s important to recognize when your body is tired – or fatigued – and to treat it as well as you can.
I’d love to hear some of your tips – what works for you?
January 29, 2022
Picture: my cat getting ready to take a nap with her favorite blanket
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