Life After Cancer: Treating Sleep Problems

Good sleep habits are sometimes referred to as sleep hygiene. Try these habits to help you get a good night’s sleep. Sleep hygiene includes:

• Creating a good sleep setting. The best kind of environment for sleep is cool, dark, and quiet. Your bedding should be comfortable and not too light or heavy. If you are sensitive to noise, try ear plugs or a white noise machine. If your room isn’t dark enough, try an eye mask or blackout curtains.
• Going to bed and getting up at the same time every day. Try to go to sleep at the same time each night and get up at the same time every morning, even on weekends.
• Having a bedtime routine. A calming routine can help you get ready for sleep. Take time to have a bath, listen to soft music, or read a book.
• Not having naps. Naps are tempting when you’re tired. But naps can upset a person’s sleep-wake cycle. They can make it harder to fall asleep and stay asleep at night.
• Exercising earlier. Exercising too close to bedtime can make it harder for you to get to sleep. Instead, plan your workouts for at least 3 to 5 hours before bedtime.
• Steering clear of caffeine later in the day. Caffeine is a stimulant and lasts in the body for a long time. It can make it harder to fall asleep if you have it too late in the day. Keep in mind that most black or green teas, coffee, chocolate, energy drinks, and some sodas have caffeine. Avoid caffeine 6 to 8 hours before sleeping, or longer if needed.
• Limiting alcohol at night. It may seem that alcohol makes it easier to fall asleep. But it can upset later stages of sleep. This can lead to light sleep, or make you wake up too early.
• Eating lighter in the evening. Large meals and foods heavy in fat can disrupt sleep for some people. Try to eat lighter at night. And it may help to finish eating 3 hours before bedtime.
• Skipping nicotine before bed. Smoking or chewing tobacco before bed can make it hard for you to fall and stay asleep. Nicotine withdrawal in the middle of the night can also disrupt sleep. Talk with your healthcare provider about a plan to stop tobacco to help you sleep.
• Minimizing nighttime light. Bright light in the evening can disrupt a person’s natural sleep cycle. Don’t use a computer, smart phone, or other electronic device just before bed. Don’t watch TV in bed. Turn off excess lights in your home.
• Checking your medicines. Some over-the-counter cold and allergy medicines can make it harder to sleep. And some prescription medicines can disrupt sleep. If you have sleep problems, talk with your healthcare provider about the medicines you take.

Talk to your healthcare provider about your sleep problems. Good sleep is important to both physical and mental health.

Your provider can help you find out the cause of your problems and talk with you about what can be done so you get better sleep. You’ll go over all the medicines you take (both prescription and over-the-counter), as well as any vitamins, herbs, or other supplements you use. You may be asked about your diet and exercise habits. You may be asked to keep a sleep diary for a week or more. A sleep diary helps you track information about your sleep. This includes your bedtimes and wake times, how rested you feel, and more.

If your sleep problems don’t get better or get worse, your healthcare provider may refer you to a sleep specialist.