You can reduce fatigue by 40-50% (compared to those who don’t exercise) through exercise. Exercise increases blood flow to the brain and other organs, maximizing oxygen circulation and ensuring your organs and cells have access to the nutrients they need to thrive.

Exercise has been shown to decrease your risk of developing colorectal cancer. In fact, a 2016 meta-analysis of 126 studies found that patients engaging in higher levels of physical activity had a 19% lower risk of colon cancer compared to those who were minimally active. Exercise reduces your risk of colorectal cancer through a variety of ways: It reduces the time it takes for food to travel through your digestive system It helps prevent obesity, which is a risk factor for multiple cancers It helps reduce inflammation and promote immune system function It helps prevent high levels of insulin in the blood, which has been linked to cancer development and progression To protect against cancer, get 30-60 minutes per day of moderate to vigorous physical activity! If you aren’t able to exercise vigorously for that amount of time, take a walk or just get up and move. Some activity is better than none!

If all else fails, you may consider talking to your physician about a prescription sleep aid or medical marijuana to help. There are a variety of medications designed specifically to help you sleep, and many that can address the underlying causes of sleep disturbances, such as anxiety, which may also help you sleep better. It’s important to note that all medications will come with side effects, and medications that help you sleep may become habit forming.

Anxiety can impact your quality and frequency of sleep. Discussing one’s problems with someone supportive can help alleviate some of this anxiety, hopefully leading to better sleep. Journaling may also help you get your anxious feelings out before going to bed. If your anxiety is severe, cognitive behavioral therapy (CBT) with a mental health professional may also help address your anxiety, leading to better sleep. Report sleep issues to anyone helping you face anxiety.

Keeping track of how you sleep and what activities you did during the day can help you track and assess which activities may be more likely to disrupt or disturb your sleep that night. This can help make behavioral changes that hopefully translate into better sleep.

There is no "perfect" bedtime routine, but consider adding some of these steps to your nightly wind-down routine: Set a "bedtime" timer. Some apps will even send a "wind down" alert. Take a hot bath or shower (if your skin can handle it) one to two hours before bedtime. Avoid screens in bed and for about one hour before bed. Some people enjoy reading, as it will help tire the eyes. Journal, pray, and/or meditate to reflect on the day. Use lavender or other aromatherapy oils or candles to trigger the scenes it's time to wind down. (Don't forget to blow out a candle!) Dress for comfort. Turn down the temperature in the room. Most people sleep better when the room is cooler vs. warmer. Darken the room: turn off lights, close blinds, and create a dark space. Try your best to relax and unwind. We know, being told to relax is counterproductive, but if you can find a routine that works for you, use it! Follow a similar routine each night to train your brain and body that it's time to rest.

Avoid caffiene, drugs, and alcohol

Especially before bedtime, avoid caffeine, drugs, and alcohol. While caffeine might help you feel more alert during the day, drinking it in the afternoon can disrupt your ability to sleep in the evening. Alcohol may seem to help you get to sleep, but it disrupts your sleep quality. If you take prescribed medications that interfere with your sleep, such as steroids, try to take them earlier in the day to avoid sleep disruptions.

Practice good sleep hygiene

Make sure your bedroom is a restful space. Try not to work, eat, or watch TV in bed. Try to keep a consistent sleep schedule and listen to what your body is telling you. Keep your room cool and dark, and use earplugs, noise cancelling headphones, or a sound machine to help you relax.

Sleep apnea is short pauses in your breathing while asleep, lasting up to 10 seconds. These pauses can happen multiple times throughout the night, and disrupt your normal sleep rhythms, making it difficult to get restful sleep. People with sleep apnea often snore loudly, also creating sleep problems for their partners. Sleep apnea is unlikely to be caused by cancer or cancer treatment. However, if you have already been diagnosed with sleep apnea it is important to get it managed and under control before beginning your treatment, as not to compound sleep issues down the road.

Abnormal sleep-wake cycles

Abnormal sleep-wake cycles are exactly like they sound – the times when you would normally (compared to most people and yourself) find yourself sleeping and waking from sleep are impacted, making it difficult to go to sleep when you normally would, and wake up when you should. Our sleep-wake cycles are controlled by complex biological processes referred to as our circadian rhythm. Many things can impact your circadian rhythm, throwing your whole cycle into disarray, making it difficult to have a “normal” schedule and get things done when you’d like to.