Make adjustments to your sleep routine to improve your sleep. Aim to sleep at least 8 hours at night. Be consistent with your sleep schedule if you can. If you are unfamiliar with the term “sleep hygiene” look it up and start practicing! Below are some tips: Relax before bed without a screen on (no television, phone, or computer). Make sure your sleep environment is dark, cool, and clean. Reserve your bedroom for sleeping (and sex, if you’re up to it), try not to watch TV, eat, or work in bed. Try not to look at the time in the middle of the night as this may make you feel restless. Use a fan, sound machine, and/or diffuser to help calm your senses. Take a hot bath an hour or two before bedtime (if your skin can handle it). Avoid caffeine and alcohol in the afternoon. Alcohol may make it seem easier to sleep, but it disrupts the quality of your sleep. Exercise, but not too close to bedtime. If you cannot sleep night after night, ask your doctor about sleep aid options.

Fatigue

It doesn’t get better with rest. It lasts longer (from months to years). It’s unpredictable. It does not go away
with a cup of coffee. It comes on suddenly with a feeling of being totally wiped out.

Fatigue

It doesn’t get better with rest. It lasts longer (from months to years). It’s unpredictable. It does not go away with a cup of coffee. It comes on suddenly with a feeling of being totally wiped out.

Cancer-related fatigue is one of the most common side effects experienced by cancer patients, experienced by up to 70-80% of those who undergo chemotherapy or radiation therapy. Tell your doctor about your fatigue as they may want to check blood tests to evaluate for causes.

There are many causes for cancer-related fatigue including, but not limited to:

Infection
Dehydration
Depression (You can have fatigue without depression, but depression often comes with fatigue)
Anemia

Poor diet
Loss of muscle mass
Inactivity
Sleep disturbances

Cancer-related fatigue is one of the most common side effects experienced by cancer patients, experienced by up to 70-80% of those who undergo chemotherapy or radiation therapy. Tell your doctor about your fatigue as they may want to check blood tests to evaluate for causes.

There are many causes for cancer-related fatigue including, but not limited to:

Infection
Dehydration
Depression (You can have fatigue without depression, but depression often comes with fatigue)
Anemia

Poor diet
Loss of muscle mass
Inactivity
Sleep disturbances

Signs of fatigue

It’s important to let your doctor know what symptoms you experience so you can get the additional testing or treatments you need. After cancer treatment ends, be patient. Regaining energy levels to what you consider “normal” can take time.

You feel:

Tired/sleepy (and it doesn’t go away or improve with rest)
Slow, weak or out of energy
A sense of heaviness
Restless and have a hard time sleeping
Irritable

You spend:

More time in bed
Less energy on your appearance
You have a hard time focusing, concentrating, remembering things

Signs of fatigue

It’s important to let your doctor know what symptoms you experience so you can get the additional testing or treatments you need. After cancer treatment ends, be patient. Regaining energy levels to what you consider “normal” can take time.

You feel:

Tired/sleepy (and it doesn’t go away or improve with rest)
Slow, weak or out of energy
A sense of heaviness
Restless and have a hard time sleeping
Irritable

You spend:

More time in bed
Less energy on your appearance
You have a hard time focusing, concentrating, remembering things

Managing Cancer-Related Fatigue

Below are some ways to manage fatigue.

Engage your Sensesrebuildcrc2024-12-18T04:10:59+00:00

Engage your Senses

Start the day with enough light to tell your biological clock that it’s time to wake up. Open the blinds, turn on some lights, try to get moving. Throughout the day, get some fresh air to improve your energy. Intentionally breathe in the smells that surround you. Make it a point to touch soft blankets. Taste your favorite foods. Alerting your senses awakens your body and alleviates anxiety and pushes away fatigue.

Talkrebuildcrc2024-12-18T04:10:22+00:00

Talk

Stay socially connected with friends and family members. Making plans can help you find reserves of energy, and oftentimes being social can cheer you up. Make sure to share how you’re feeling with people you trust so the negative feelings don’t build up inside and make you more fatigued.

Eat Wellrebuildcrc2024-12-18T04:09:44+00:00

Eat Well

Get a referral to see a registered dietician who will help you choose foods to increase energy. Eating healthy foods can help your body have more energy versus less and provide your cells with the nutrients they need.

Get Restful Sleeprebuildcrc2024-12-18T04:09:09+00:00

Get Restful Sleep

Make adjustments to your sleep routine to improve your sleep. Aim to sleep at least 8 hours at night. Be consistent with your sleep schedule if you can. If you are unfamiliar with the term “sleep hygiene” look it up and start practicing!

Below are some tips:

Relax before bed without a screen on (no television, phone, or computer).
Make sure your sleep environment is dark, cool, and clean.
Reserve your bedroom for sleeping (and sex, if you’re up to it), try not to watch TV, eat, or work in bed.
Try not to look at the time in the middle of the night as this may make you feel restless.
Use a fan, sound machine, and/or diffuser to help calm your senses.
Take a hot bath an hour or two before bedtime (if your skin can handle it).
Avoid caffeine and alcohol in the afternoon. Alcohol may make it seem easier to sleep, but it disrupts the quality of your sleep.
Exercise, but not too close to bedtime.

If you cannot sleep night after night, ask your doctor about sleep aid options.

Relax or Naprebuildcrc2024-12-18T04:07:46+00:00

Relax or Nap

Take short naps in the late morning or early afternoon (no later than 3 pm or you may affect your night’s sleep). Use relaxation techniques like meditation, deep breathing, or yoga to reduce stress.

Conserve Your Energyrebuildcrc2024-12-18T04:06:30+00:00

Conserve Your Energy

Prioritize activities most important to you. Plan your activities at the time of day when you have the most energy.

Exerciserebuildcrc2024-12-18T04:06:00+00:00

Exercise

One of the most effective ways to increase energy is exercise. You might feel like you don’t have the energy to work out, and that’s okay. Start small, with a short walk around the block. Exercise can truly help. Talk to your doctor to create a healthy exercise plan, then grab a friend, family member, or pet to exercise with you!