Restful, restorative sleep is the foundation for your mental
and physical well-being.
But for many cancer patients, anxious, sleepless nights (followed by lethargic days) are all too common. Read on for tips to help you replace those nights with restful sleep and
healthful activity.
Don’t lose sleep over losing sleep!
What has long been considered the gold standard of sleep;
that is, 8 continuous hours between 11:00 pm-7:00 am, has become so ingrained
in our minds that patients not adhering to this schedule often worry they’re
not getting enough. And this worrying can become a vicious cycle of
insomnia—you worry because you can’t sleep, and you can’t sleep because you’re
worrying.
However, we’ve come to learn differently. Research is now suggesting that what can be
considered sufficient sleep varies by the individual, and a minimum of 5.5
hours is considered core sleep—even if they’re not continuous hours.
Tips for Improving Sleep Quality:
There are many ways to bolster sleep quality. Sleep
medications, though effective in the short term, are not very effective for
long-term sleep problems: their efficacy drops with time, and they may have
adverse side effects. Instead, lifestyle changes such as when and where you
sleep are much more effective long-term solutions, because sleep is essentially
a conditioned psychological response that is more easily evoked with a routine
and predictable environment.
- Improve your sleep space. It is crucial to create the proper
environment for sleep, so reserve the bedroom for sleep and intimacy only. You
should not use your bedroom for work, and you should not have a TV there.
Temperature is also important—deep sleep is linked with the coolest body
temperature. Keep your bedroom at 68 degrees (maximum 70). - Do not fall asleep watching television. If you do, make sure
to set a timer on your TV so it goes off in 45 minutes—noise can interfere with
your sleep. - Sleep in complete darkness. Use heavy curtains, blackout
shades, or eye covers to keep out light. Remove electronics that emit blue
light. - Maintain a relaxing bedtime routine. Find a soothing ritual,
such as quiet music, meditation, or a warm bath with relaxing essential oils, a
pinch of baking soda, or bath salts—whatever works for you. - Get at least a half hour of bright daylight exposure each
day and appropriate physical activity. Bask in sunshine or take a brisk morning
walk in good weather. Sunshine signals the brain to stop producing the sleep
hormone melatonin. If you can’t get out, use a light box first thing in the
morning. This will help keep your biological clock properly set. Plus, being
physically active during the day can get your body to produce more adenosine, a
natural chemical in the body that helps the brain induce sleep.
For those experiencing chronic sleep problems, the Block
Center offers in-depth sleep therapy. Cognitive Behavioral Approaches for
Insomnia — a 6-session series of training in specific techniques to diminish
insomnia — can be more effective and long-lasting than sleep medications
according to research conducted at Harvard. This approach may begin by
dispelling incorrect, negative sleep thoughts that perpetuate wakefulness or
interfere with sleepiness, equips each person to achieve less restless time
spent in bed or wakefulness with easier restful hours and even decrease or
gradually be able to eliminate a dependence on sleep medications.
For more information, call 847.230.9107 or visit
BlockMD.com.