How to Better Sleep During Cancer Treatment?

Cancer treatment is a challenging journey, and quality sleep is vital for recovery and well-being. Many patients face sleep disturbances due to the physical and emotional toll of treatment. This article explores practical strategies to improve sleep during cancer treatment, emphasizing wellness and nutrition. 

The Importance of Sleep During Cancer Treatment 

Studies show that around half of cancer patients undergoing treatment suffer from sleep disorders (1). These challenges arise from stress, anxiety, and disease- or treatment-related symptoms. Common sleep issues include insomnia, sleep apnea, restless legs syndrome (RLS), and sometimes night sweats and hot flashes. 

Quality sleep boosts the immune system, enhances mood, and improves cognitive function. It helps lower blood pressure, regulate appetite, and strengthen overall health. In contrast, poor sleep can negatively impact cancer treatment outcomes and quality of life (2), increasing fatigue, anxiety, and depression. 

Eight Tips for Better Sleep During Cancer Treatment 

Restful sleep is essential for physical and mental health during treatment. Here are eight tips to help you improve it.  

1. Establish a Routine 

Creating a consistent sleep schedule can help regulate your body’s internal clock. Try to go to bed and wake up simultaneously every day, even on weekends. This regularity can improve the quality of your sleep. 

2- Make your bedroom a haven for sleep 

  • Invest in comfortable bedding with a good mattress and pillows. 
  • Keep the room dark and cool. Consider using blackout curtains and keeping the temperature around 65°F (18°C). 
  • Use earplugs or a white noise machine to block out disruptive sounds. 

3. Mind Your Diet 

Nutrition significantly impacts sleep quality. Here are some good habits you can implement quickly: 

  • Avoid Stimulants: Limit caffeine and nicotine intake, especially in the afternoon and evening. 
  • Eat Light at Night: Avoid heavy meals before bedtime. Opt for light snacks like yogurt or a banana if you’re hungry. 
  • Stay Hydrated: Drink plenty of water throughout the day but reduce intake before bedtime to avoid nighttime trips to the bathroom. 

Role of Nutrition in Sleep Quality 

Understanding the specific nutrients that influence sleep can enhance your efforts to achieve quality rest. Here are some key dietary components to consider: 

1. Melatonin-Rich Foods 

Melatonin is a hormone that regulates sleep. Consuming melatonin-rich foods like cherries, grapes, and tomatoes can help improve sleep quality. 

2. Magnesium and Calcium 

These minerals play a role in muscle relaxation and nerve function, promoting better sleep. Leafy greens, nuts, seeds, and dairy products are good sources of these minerals. 

3. Tryptophan 

Tryptophan is an amino acid that aids in producing serotonin, a precursor to melatonin. Foods rich in tryptophan include turkey, chicken, bananas, and oats. 

4. Herbal Teas 

Herbal teas such as chamomile, valerian root, and lavender are known for their calming properties. A warm cup before bed can be a soothing bedtime ritual. 

For more tips on nutrition, you can also read our blog on Fueling your fight: nutrition tips for cancer patients

4. Incorporate Relaxation Techniques 

Studies have shown that relaxation methods and meditation reduce stress and enhance sleep for those undergoing cancer treatment (3) (4)

  • Practice deep breathing exercises to calm your mind and body. 
  • Mindfulness meditation can reduce stress and promote better sleep.  
  • Gentle Yoga can help relax your muscles and mind. Poses like a child’s pose and legs up the wall are particularly soothing. 

5. Limit Naps 

Though napping might seem appealing when you’re exhausted, long naps can interfere with your nighttime sleep. If you need to nap, keep it under 30 minutes and avoid doing so late in the day. 

6. Exercise Regularly 

Regular physical activity can improve sleep quality. The American Cancer Society recommends at least 150 minutes of moderate exercise (walking, swimming) per week for cancer patients (5). However, avoid vigorous activity close to bedtime. 

7. Cognitive Behavioral Therapy for Insomnia (CBT-I) 

CBT-I is a structured program that helps individuals identify and replace thoughts and behaviors that cause or worsen sleep problems. Research has demonstrated that CBT-I can improve sleep in cancer patients (6)

Quality sleep is essential for cancer patients as it supports their treatment and overall well-being. By incorporating practical strategies and focusing on wellness and nutrition, patients can significantly improve their sleep quality and positively impact health outcomes during cancer treatment. Prioritizing sleep is vital to a healthier, more resilient journey through cancer care. 

For personalized advice and support, always consult with your healthcare provider. 

References 

  1. Retrieved from National Cancer Institute’s website- Sleep Problems in People with Cancer – Side Effects 
  1. Retrieved from National Cancer Institute’s website- Sleep | Cancer Trends Progress Report 
  1. Retrieved from Oncology Nurse Advisor’s website- Benson Relaxation Technique Improves Cancer Patients’ Well-Being 
  1. National Library of Medicine. Ria Mehta, Kirti Sharma, Louis Potters, et al. Evidence for the Role of Mindfulness in Cancer: Benefits and Techniques. 2019 May; 11(5): e4629. Published online 2019 May 9. doi: 10.7759/cureus.4629 Evidence for the Role of Mindfulness in Cancer: Benefits and Techniques – PMC (nih.gov) 
  1. Retrieved from American Cancer Society’s website- Physical Activity and the Person with Cancer | American Cancer Society 
  1. Retrieved from Memorial Sloan Kettering Cancer Center’s website- How Cognitive Behavior Therapy for Insomnia (CBT-I) Helps People With Cancer Sleep Better | Memorial Sloan Kettering Cancer Center (mskcc.org) 
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