It’s no surprise that cancer – and cancer treatment – contribute to a host of side effects ranging from hair loss to nausea. Cancer is a tough disease that transforms bodies and can leave even the strongest feeling weak and defeated.
Unfortunately, cancer is also the culprit of lost and restless sleep. And understandably so, says Cynthia Ulreich, an oncology certified nurse practitioner at Henry Ford Health. When you have cancer, you undergo a complete overhaul of what your life once was. It can be stressful, challenging and overwhelming.
Here, Ulreich explains some of the reasons why you can suffer from a lack of sleep and what you can do to refuel and recharge.
Why you’re not sleeping well when you have cancer:
1. You’re mentally drained.
Coming to terms with the fact that you have cancer is a huge mental undertaking. It can be scary – and the great unknown of what comes with a cancer diagnosis can keep you up at night. “Many people lose sleep simply because of the diagnosis itself, and the anxiety that comes along with that,” Ulreich says. “And this isn’t uncommon – about 75% of cancer patients suffer some sort of sleep disturbance.”
2. Your medications are causing restless sleep.
During treatment, a variety of medications are given to fight cancer. According to Ulreich, many of them decrease the amount of rapid eye movement (REM) sleep patients get. REM sleep accounts for about 25% of a person’s nightly sleep. It first occurs about 90 minutes after falling asleep, and then every 90 minutes or so thereafter. “A common side effect of the medications we give is that, while they make you drowsy and sleepy, they don’t help you stay asleep and get good sleep,” says Ulreich. “Even pain medications decrease the amount of REM sleep you are able to get.”
3. You’re having nightmares.
Medications (like steroids) that are given during treatment cause disturbed sleeping patterns, especially if they are repeatedly waking up during the night. Cancer itself is frightening – and just like in everyday life, the worries, stresses and fears you have while awake can manifest into not-so-pleasant dreams that can keep you tossing and turning.
How to overcome sleep difficulties during cancer treatment:
1. Avoid taking naps.
If you can stay awake during the prime hours of the day, you’ll be able to fall – and stay – asleep much more easily. If you do need a nap, aim to take a 20- to 30-minute snooze right after lunch when your blood sugar and energy levels naturally dip. It’s also helpful to wake up no less than three hours before your bedtime so your body can easily fall asleep when it’s time to hunker down for the night.
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2. Get on a regular schedule.
It can be easy to stray from a normal routine during treatment, but this can hinder your ability to achieve a full night’s rest. “It’s important to get on a routine – have a time when you wake up and a time when you go to bed,” says Ulreich. “If you normally go to bed at 10 p.m., don’t fall asleep at 7 p.m. and wake up with energy at 3 a.m. It will throw off your sleep cycle and make you want to sleep when you should be awake.”
3. Get some sunshine.
By letting light in, taking walks outside and keeping your rooms light and bright, your body will more easily stay alert. “The more sunshine you get during the day, the more regular your circadian rhythm, and the more tired you are as the day ends,” Ulreich says. It can be difficult to get sufficient natural light if your days are spent in numerous appointments and treatment sessions, but even getting some light while in the car or taking advantage of lulls in your day to sit outside (or by a window) are all helpful ways to keep your body’s rhythm in balance.
Why is sleep so important?
Sleep is essential for everyone, whether or not you're undergoing cancer treatment. Sleep helps us perform daily functions, stay mentally alert and successfully navigate our days.
For those who are in and out of doctor appointments, treatment sessions and other medical obligations, getting high quality sleep can ease anxiety and depression, and help your body heal and maintain the strength needed to fight cancer.
Reviewed by Cynthia Ulreich, an advanced oncology certified nurse practitioner who works at Henry Ford Cancer - Detroit.
