Many people are curious about comprehensive care plans when they are being treated for cancer and other chronic illnesses. They want adjunctive therapies to reduce side effects and make treatments a little more manageable. This blog focuses on lifestyle changes such as proper nutrition, incorporating exercise into your daily life, and different types of supplements to reduce side effects. I want to discuss another huge factor: the importance of sleep. Getting a full night’s rest and giving your body time to properly recover and prepare for the next day is so important for health and helping your body through times of stress.
I work with many clients undergoing cancer treatment and I have found that most of them have trouble sleeping. Research shows that people currently undergoing cancer treatment or in their survivorship phase are 33% more likely to have trouble sleeping. This can be due to a number of factors: mental and physical exhaustion, stress, pain, and the side effects of cancer treatment can disrupt a healthy sleep pattern. Lack of sleep can have a negative impact on your overall health and can make everyday life a little more difficult, whether you have cancer or not. If you’re struggling with a regular sleep schedule, I’m here to help. We’ll dive deep into the benefits of proper sleep, why you should emphasize a healthy sleep schedule, and some tips on how to fall asleep and stay asleep.
Because sleep is beneficial
Immune support
Sleep has been shown in studies to improve the immune system, and you want your immune system to fight for you during treatment. The drugs and treatments commonly taken by people undergoing cancer treatment have a side effect of weakening the immune system. People undergoing cancer treatments are often at a higher risk of getting sick, which can be dangerous if you have a weakened immune system and could prevent you from getting the treatments you need. The recommended 8 hours of sleep per day has been associated with increased immune cell activity, which may reduce the risk of illness or infection. For people who are already at higher risk of disease, this little boost can be so beneficial.
Inflammation
Proper sleep also has a positive effect on inflammation. Poor sleep has been shown to increase the amount of inflammation in the body. While inflammation is a natural biological response of the immune system to fight infection, chronic inflammatory responses can do more harm than good. Getting enough sleep can reduce the amount of unhealthy inflammation inside the body. If you want to learn more about inflammation and how diet can help prevent it, check mine Anti-Inflammatory Nutrition Cookbook.
Mental health
Finally, sleep is so important for maintaining positive mental health, reducing stress and improving mood. Getting good rest can help you maintain the energy to continue living your daily life, which can be difficult at times due to treatments. Treatment for chronic conditions can have significant side effects of fatigue, and being able to sleep and rest can help you fight a little easier.
Your holistic insomnia care plan
There are several ways to improve your sleep. It may seem difficult when you’re lying in bed wide awake, frustrated (and tired), but I’m here to share some of my favorite evidence-based tips. To begin with, you should go to bed when you feel tired. This may seem obvious, but really tune in to how your body feels and as soon as you feel a little tired, go straight to bed. You may feel sleepy at any time during the night, but try to listen to your body’s natural cues. Falling asleep when your body tells you to may be the signal you need for a good night’s rest.
Another important step to improving sleep is to stop using electronics 30 minutes to an hour before bed. Many screens emit blue light, which has been associated with damage to our body’s melatonin synthesis and can increase levels of the stress hormone that keeps us alert. Melatonin is a hormone in our body that makes us sleepy and helps us sleep. Instead of watching TV or using your phone at night, try reading a book, listening to music, drawing, writing, stretching, yoga, or anything you like to eliminate blue light exposure and get the energy flowing. melatonin in your brain.
Not only is exercise good for your health and well-being, but it can also help improve our sleep. Exercising for 30 minutes a day can reduce stress levels by increasing endorphins and physically tiring our bodies, which can actually improve sleep. Try not to do any vigorous activity three hours before bed, as this can make it harder to fall asleep. Light activity, such as stretching or yoga, can be beneficial as a bedtime activity to help our bodies relax.
Sleep hygiene
Focus on relaxation. Get into a bedtime routine to help you mentally prepare for the night ahead. Take a shower or bath, drink some decaffeinated tea, stretch, whatever helps clear your mind. Falling asleep and staying asleep can be made easier with a meditation app. Some meditations are just relaxing sounds and others have guided meditations to help promote sleep. I’m a big fan of these and have used both”Calm“, “Headspace» and even some options available on YouTube.
Another thing you can do is make your room sleep-friendly. Get some light curtains, make sure your room is a comfortable temperature and wear comfortable clothes. Preparing yourself mentally and preparing your sleeping space can make bedtime hassle-free.
Sleep well during treatment
If you still have trouble sleeping soundly after trying some of these ideas, reach out for more help. Do not hesitate to contact your doctor to discuss your side effects. There are some medical interventions to try if you experience a lot of restlessness or insomnia at night, such as medications or herbs. Your doctor is here to help you in any way possible. There are some supplements that may be right for you, like melatonin, but I want you to work with your doctor and dietitian specifically on this.
Sleep is extremely important for people with chronic conditions. It can help improve the immune system, reduce inflammation and can support mental health. Always remember and appreciate the importance of resting your body to maintain the best possible health when trying to heal.
What have I missed? Do you have any sleep tips you’ve found helpful? Leave a comment below!
