Better Sleep for Breast Cancer Patients
Written by Shy Villareal, an undergraduate student at UNCW and Public Health Intern at Going Beyond the Pink.
*Disclaimer: This post contains affiliate links.
Sleep is an essential component of overall health and well-being, alongside movement and nutrition. Adequate sleep supports immune function, brain function, the lymphatic system, and helps to clear toxins from the brain. Maintaining a consistent sleep schedule can also improve mental health, reduce stress levels, regulate hormones, decrease inflammation, and aid in maintaining a healthy weight.
Many women with breast cancer struggle with sleep issues, including insomnia. In 2012, a study found that 20-70% of women reported issues with sleep, with 19% of cancer survivors experiencing chronic insomnia. More recently, a study of 460 women revealed that 80% of participants had symptoms of insomnia.
What Affects a Breast Cancer Patient’s Sleep?
There are several factors that can contribute to sleep disruption for women with breast cancer. The stress and anxiety that often accompany a cancer diagnosis can lead to insomnia, as can financial concerns and worries about the impact of the diagnosis on loved ones. Additionally, cancer treatments such as chemotherapy and radiation therapy can disrupt sleep patterns, as can medications such as hormone therapies that can cause hot flashes and other sleep disturbances. Changes in daily routines can also disrupt normal sleep cycles.
Getting good sleep is especially important during cancer treatment. Studies have linked insomnia with the progression of breast cancer, and people with a genetic predisposition to insomnia have been shown to have a higher risk of developing breast cancer. Irregular sleep patterns can also lead to longer hospital stays, complications during surgery, and slower recovery times. Maintaining a consistent sleep schedule that aligns with the body's natural circadian rhythm can also lower the risk of breast cancer recurrence.
To improve sleep during cancer treatment, there are several strategies that can be effective:
Regular exercise, ideally in the morning
Yoga practice
Avoiding caffeine after a certain time of day
Avoiding alcohol, as it can decrease REM sleep
Taking short naps (20-30 minutes) earlier in the day
Maintaining consistency in wake-up and bedtimes, even on weekends
In addition to these strategies, there are several main treatments for insomnia. Sleep medications are often used for short-term relief, but Cognitive Behavioral Therapy for Insomnia (CBTI) can be more effective in the long-term. CBTI is a short-term treatment that focuses on behavioral changes to improve sleep, such as "stimulus control" for people who have trouble falling asleep or staying asleep. A recent study has also found that CBTI combined with light therapy can improve sleep for women with breast cancer.
Products That Help
A sleep mask can help to block out light, making it easier to fall asleep and stay asleep. It can be especially helpful for people with breast cancer who may experience insomnia, or for those who may be taking daytime naps during treatment.
White noise machines can help to create a soothing and calming environment, blocking out distracting sounds and promoting a better night’s sleep.
A cooling pillow can help to regulate body temperature and reduce sweating, which can be helpful for people with breast cancer who may experience hot flashes or night sweats as a side effect of treatment.
A weighted blanket can provide a comforting sensation of being hugged and can help to reduce anxiety and stress, promoting a better night’s sleep.
Aromatherapy diffusers can release scents like lavender, chamomile, and vanilla which can promote relaxation and sleep.
Ashwaganda, Melatonin, Magnesium, Valerian Root, Passionflower, and Chamomile are some of the herbs that can help to reduce anxiety and promote sleep, but you should consult with your doctor or a healthcare professional before taking any supplement as they can be contraindicated for certain conditions and other medications. If you can’t take a supplement, a gentle, caffeine-free tea can be a good alternative. Valerian Root tea, Passionflower tea, and Chamomile tea are great alternative options.
Key Takeaways:
Incorporate regular exercise into your daily routine, ideally in the morning. Physical activity can help to reduce stress and anxiety, and promote better sleep.
Establish a consistent sleep schedule, by going to bed and waking up at the same time each day, including weekends. This can help to regulate your body's internal clock, making it easier to fall asleep and stay asleep.
Create a sleep-conducive environment in your bedroom by making sure it's dark, cool, and quiet. You can use a sleep mask, a white noise machine, or earplugs to block out light and sound. Also, consider using a cooling pillow to regulate body temperature and reduce sweating.