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.

Sleep

We spend upwards of one third of our lives sleeping, and regular, restful sleep
is critical to our well-being: physically, emotionally, and mentally.

Sleep

We spend upwards of one third of our lives sleeping, and regular, restful sleep is critical to our well-being: physically, emotionally, and mentally.

Unfortunately, our sleep is often disrupted by our busy lives. Work, stress, packed schedules, and raising children are just a few of the reasons people get less sleep than they should. Add on a diagnosis of colorectal cancer, and you may find that your sleep time has taken a serious hit.

Sleep is crucial to healing, so ensuring that you have time set aside every night for good, restorative sleep is critical, Unfortunately, cancer treatment and sleep problems can go hand in hand. If you’re having trouble sleeping, it’s important to identify the problem so it can be addressed by you and your care team.

Unfortunately, our sleep is often disrupted by our busy lives. Work, stress, packed schedules, and raising children are just a few of the reasons people get less sleep than they should. Add on a diagnosis of colorectal cancer, and you may find that your sleep time has taken a serious hit.

Sleep is crucial to healing, so ensuring that you have time set aside every night for good, restorative sleep is critical, Unfortunately, cancer treatment and sleep problems can go hand in hand. If you’re having trouble sleeping, it’s important to identify the problem so it can be addressed by you and your care team.

Common sleep issues

Unfortunately, a lot of people struggle with sleep. Here’s a few common sleep issues:

Sleep apnearebuildcrc2024-12-19T22:23:48+00:00

Sleep apnea

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 cyclesrebuildcrc2024-12-19T22:23:24+00:00

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.

Hypersomniarebuildcrc2024-12-19T22:23:00+00:00

Hypersomnia

If you have hypersomnia you likely feel extremely sleepy during the day (different from standard tiredness or fatigue) and want to sleep longer than is normal at night, generally more than ten hours. You may find that sleeping for long lengths of time during the night does not improve your tiredness during the day, and that your sleepiness makes it hard to work, take care of your home, or enjoy the activities you normally do.

Hypersomnia may sound a lot like fatigue, but they are distinct problems. Regular (not chronic or severe) fatigue may respond to increased rest, like a nap during the day. Hypersomnia is unlikely to respond to regular or increased sleep.

Insomniarebuildcrc2024-12-19T22:22:33+00:00

Insomnia

Insomnia is a catch-all term that addresses both trouble falling asleep and staying asleep. It can be acute, or only lasting for a few days or weeks, or chronic, where it lasts for three months or longer.

Generally, people experiencing insomnia simply don’t get as much sleep as they should. It is advised that adults should get 7 hours, at minimum, of good sleep per night – those facing cancer or other illnesses may find that they need even more sleep. Getting less than this amount can lead to mental, emotional, and physical fatigue, and general difficulty operating throughout the day.

If you have already been diagnosed with insomnia before your cancer diagnosis, you are more likely to experience it after your diagnosis as well. It is advisable to bring this up with your care team as soon as possible so you can discuss possible interventions before you lose too much sleep!

You might not ever receive a formal diagnosis for why you have trouble sleeping, but that doesn’t mean your problems aren’t real and can’t be addressed. People undergoing treatment for cancer may find that a variety of issues prevents them from sleeping well, including but not limited to:

Stress, worry, and anxiety
Pain
Nausea and vomiting from treatment
Side effects from medications
Side effects from treatment, such as radiation therapy or surgery
Noisy hospital rooms or treatment environments

The important thing is to make sure your care team knows you are having trouble sleeping sooner than later so your problem can be addressed. Hopefully, the root cause of your sleep issue can be addressed directly, such as managing pain or reducing your stress levels. There are also medications that can be prescribed, if appropriate, to help you get more restful sleep.

Common sleep issues

Unfortunately, a lot of people struggle with sleep. Here’s a few common sleep issues:

Sleep apnearebuildcrc2024-12-19T22:23:48+00:00

Sleep apnea

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 cyclesrebuildcrc2024-12-19T22:23:24+00:00

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.

Hypersomniarebuildcrc2024-12-19T22:23:00+00:00

Hypersomnia

If you have hypersomnia you likely feel extremely sleepy during the day (different from standard tiredness or fatigue) and want to sleep longer than is normal at night, generally more than ten hours. You may find that sleeping for long lengths of time during the night does not improve your tiredness during the day, and that your sleepiness makes it hard to work, take care of your home, or enjoy the activities you normally do.

Hypersomnia may sound a lot like fatigue, but they are distinct problems. Regular (not chronic or severe) fatigue may respond to increased rest, like a nap during the day. Hypersomnia is unlikely to respond to regular or increased sleep.

Insomniarebuildcrc2024-12-19T22:22:33+00:00

Insomnia

Insomnia is a catch-all term that addresses both trouble falling asleep and staying asleep. It can be acute, or only lasting for a few days or weeks, or chronic, where it lasts for three months or longer.

Generally, people experiencing insomnia simply don’t get as much sleep as they should. It is advised that adults should get 7 hours, at minimum, of good sleep per night – those facing cancer or other illnesses may find that they need even more sleep. Getting less than this amount can lead to mental, emotional, and physical fatigue, and general difficulty operating throughout the day.

If you have already been diagnosed with insomnia before your cancer diagnosis, you are more likely to experience it after your diagnosis as well. It is advisable to bring this up with your care team as soon as possible so you can discuss possible interventions before you lose too much sleep!

You might not ever receive a formal diagnosis for why you have trouble sleeping, but that doesn’t mean your problems aren’t real and can’t be addressed. People undergoing treatment for cancer may find that a variety of issues prevents them from sleeping well, including but not limited to:

Stress, worry, and anxiety
Pain
Nausea and vomiting from treatment
Side effects from medications
Side effects from treatment, such as radiation therapy or surgery
Noisy hospital rooms or treatment environments

The important thing is to make sure your care team knows you are having trouble sleeping sooner than later so your problem can be addressed. Hopefully, the root cause of your sleep issue can be addressed directly, such as managing pain or reducing your stress levels. There are also medications that can be prescribed, if appropriate, to help you get more restful sleep.

Tips for Better Sleep

These methods can be safely used and may improve side effects. Remember: All people are different and respond to treatments differently. Before seeking these approaches, talk to your doctor to make sure it’s safe for you!

Sleep Medicationrebuildcrc2024-12-19T22:35:43+00:00

Sleep Medication

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.

Address anxietyrebuildcrc2024-12-19T22:35:02+00:00

Address anxiety

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.

Start a sleep diaryrebuildcrc2024-12-19T22:33:57+00:00

Start a sleep diary

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.

Bedtime Routinesrebuildcrc2024-12-19T22:33:27+00:00

Bedtime Routines

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 alcoholrebuildcrc2024-12-19T22:28:06+00:00

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 hygienerebuildcrc2024-12-19T22:26:53+00:00

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.