It’s normal to have trouble sleeping during cancer treatment or within the first year after treatment ends. These sleep problems can happen for many reasons, such as:

• Side effects from medications
• Hormone changes caused by hormone therapy
• Cancer symptoms like pain
• Daily habits or routines
• Stress or anxiety

Sleep problems can include:

• Trouble falling or staying asleep (this is called insomnia)
• Sleeping too much but still feeling tired
• Feeling tired or with low energy throughout the day

Poor sleep can affect both your physical and mental health, so getting good rest is very important. If you are having serious sleep issues that affect your daily life, it is important that you talk to your doctor.

Tips to Improve Your Sleep

Try the tips below to help you sleep better:

• Turn off the TV and other electronic devices (cellular, tablet, computer) at least 30-60 minutes before bedtime. The light from screens can make it harder for your brain to wind down and fall asleep.
• Have a relaxing bedtime routine, like reading, listening to calm music, meditating, practicing deep breathing exercises, or taking a warm bath.
• Try to go to bed at the same time every night to help your body get into a routine.
• Go to bed only when you feel sleepy. If you cannot fall asleep, get out of bed and do a quiet activity. Return to bed when you start to feel sleepy.
• Make your bedroom calm and comfortable. Keep it dark, quiet, and at a comfortable temperature.
• Keep your bedding clean and cozy. Use pillows and blankets to make you feel as comfortable as possible.
• Wear loose, comfortable clothing. Soft, breathable sleepwear can help you relax and sleep better.
• Consider taking a natural over-the-counter sleep aid like melatonin an hour before heading to bed. Please ask your doctor first to ensure it is OK for you to use it.
• Talk to your doctor to see if any of your medications are affecting your sleep. Your doctor may be able to adjust them or suggest a safe sleep aid.
• Avoid heavy meals or drinking lots of fluids right before bed to prevent discomfort and reduce the chances of waking up to use the restroom.
• Avoid tobacco, nicotine, and alcohol especially close to bedtime. These substances can make it harder to fall asleep and stay asleep. For better sleep and overall health, it is best to limit or avoid them completely.
• Limit naps during the day so you are more tired at bedtime.
• Be active during the day, especially in the morning or early afternoon. Avoid exercising too close to bedtime because this can make it harder for you to fall asleep.
• Get sunlight early in the morning. Try to spend some time outside in bright daylight early in the morning to help you regulate your sleep-wake up cycle. Stay safe by protecting your skin from the sun.
• Tell your doctor about problems that interfere with sleep. Getting treatment to lower problems such as pain or other side effects such as urinary and bladder problems, or diarrhea, may help you sleep better.
• Try relaxation or talk therapy, such as Cognitive Behavioral Therapy (CBT), to help you manage stress and negative thoughts that interfere with sleep.
• Avoid caffeine (coffee, tea, soda) in the afternoon and evening.
• Keep your alarm clock out of sight so you’re not tempted to check the time if you wake up during the night.
• Get a back rub or foot massage. A gentle back rub or foot massage from your partner or caregiver before bed can help you relax and prepare for sleep.
• Drink a warm, calming beverage like warm milk or chamomile tea before bed.

Sources:

American Cancer Society, 2024. Sleep Problems.

National Cancer Institute, 2021. Sleep Problems in People with Cancer.