Ask Dr. Ryan: How to Sleep, Sweet Sleep

Michael Ryan, Psy.D., is the clinical director of cancer support services at Henry Ford Cancer.

Cancer can seem like a bad daydream, causing insomnia in exhausted people. About 50 percent of cancer patients experience sleep disturbances triggered by a combination of factors. Medications such as steroids and chemotherapy can be sleep stealers. Stress, unemployment and lifestyle changes due to the COVID-19 pandemic are also culprits.

Common causes for cancer-related insomnia

Pain from cancer or treatment can interfere with sleep. Take your pain meds, do deep-breathing, start relaxation therapies and engage in other healthy distractions. Discuss medication issues with your care team.

Without a normal work routine, patients or survivors may have sleepless nights. Keep a daily schedule. Include daily exercise and relaxing evening activities. Electronic devices, anxiety and discussions about money can be overstimulating. Turn off electronics at 8 p.m. Postpone money talks until morning. Exercise, meditation, deep breathing, journaling, yoga or prayer can combat stress and facilitate sleep.

Some foods can make you uncomfortable at bedtime. Avoid white bread, rice, pasta and sugary snacks. Eat smaller meals. Pass on the caffeine and alcohol — try milk or herbal tea instead.

The great nap debate

Daytime grogginess caused by nighttime sleeplessness is tricky. Try napping. Or not.

• Short power naps lasting not more than 20 minutes can fully restore cognitive function according to NASA researchers. Try it.
• Long healing naps of three hours may be required for patients fatigued by cancer or treatment. If insomnia occurs, reduce naptime.
• Avoidance naps or procrastination naps may be a sign of depression or coping difficulty. Plan to engage in activities to combat depressive symptoms and consider professional help.
• No naps may be the best option for some people. Experiment to see what works for you.

Sweet dreams, eventually

If you’re still having trouble sleeping, keep a sleep journal to accurately record facts to use when talking to your care team. Undiagnosed sleep apnea or other problems might be the culprit.