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1. Importance of sleep

Sleep is an essential activity that regulates many of the body’s normal functioning. Apart from feeling refreshed and recharged, adequate sleep helps to keep the body healthy, fend off diseases, and maintain proper brain functioning. It also repairs the skin, helping you to look younger through the process of “beauty sleep”.

Functions of sleep that maintain one’s holistic well-being

• Physical Health: Repairs body, regulates vital body functions, maintains immune system
• Emotional Well-being: Lowers stress levels, regulates mood, better quality of life
• Cognitive Functioning: Improves creativity, improves memory and learning, clarity of mind

2. Result of inadequate sleep

An average adult requires seven to nine hours of sleep every night in order to have adequate rest. Sleep deprivation is associated with higher risks of cardiovascular diseases, metabolic disorders, and compromised immune functioning that leads to other diseases. It also leads to emotional dysregulation and cognitive impairments, thereby reducing life satisfaction.

Consequences of inadequate sleep

• Physical: Headaches, eye bags, premature aging, increased risk for cardiovascular diseases, increased risk for metabolic problems, compromised immune functioning
• Emotional: Irritability, depression, poor quality of life
• Cognitive: Increased stress, cognitive difficulties, poor productivity

3. Sleep hygiene practices

Sleep hygiene refers to good sleeping habits that facilitates a good night’s sleep. It consists of things to do or avoid during the day or before the hour of sleep to enhance the quality of night-time sleep.

Good sleeping practices that aid in sleep

i. Recognize sleeping patterns         

• Short daytime naps (< 1 hour)
• Not napping close to bedtime
• Regular bedtime

ii. Exercise      

• Exercise at least once a day
• Aerobic / Stretching exercises
• Avoid vigorous physical exercise 1 hour before bedtime

iii. Track alcohol/caffeine intake

• No alcohol
• No caffeine ≥ 6-8 hours before bedtime
• Warm, caffeine-free drinks before sleep

iv. Bedtime routine

• Listen to relaxing music
• Meditation / Breathing exercises
• Avoid work / Mobile-phone use before bedtime

4. How caregivers can support patient’s sleep

It was studied that as many as half of cancer patients experience sleeping problems of insomnia and/or abnormal sleep-wake cycle. This might be caused by cancer-related physical changes, treatment side-effects, and psychological stresses over cancer.

Hence, it would be helpful for caregivers to attend to patient’s sleeping needs in order to enhance their quality of life in their cancer fighting journey.

Some strategies for caregivers to help patients with their sleep

• Maintain a quiet and comfortable room for the patient during sleep
• Offer light bedtime massages/backrubs
• Keep a sleep diary for the patient – note down factors that helps/hinders sleep
• Ensure patient’s practice of sleep hygiene
• Oral sleeping pill – under the close supervision of doctor
• Talk to a professional (e.g. doctors, counsellors, sleep therapists)

About 365 Cancer Prevention Society Counselling team: The365CPS Counselling team offers professional psychological and emotional support to enhance the wellbeing of individuals, caregivers, and families. If you require any support, you may set up an appointment with us via this link.