Studies indicate that up to half of cancer patients experience sleep problems, including insomnia and/or an abnormal sleep-wake cycle. These issues may stem from cancer-related physical changes, discomfort from treatment side effects, and the psychological stress of cancer.
Addressing the widespread challenge of poor sleep among cancer patients, this article will explore the crucial role of sleep in cancer recovery, common misconceptions about sleep experienced by cancer patients, effective strategies to improve sleep quality, and how caregivers can provide essential support to enhance sleep for those in their care.
Why Sleep Matters for Cancer Recovery
Biological:
- Sleep plays an important role in regulating immune function.
- Adequate sleep helps regulate inflammatory responses.
Psychological:
- Sleep helps regulate our mood.
- It provides a mental break for better stress management.
- It helps to maintain sharp cognitive processes
Social:
- Improved mental capacity facilitates better social interaction by increasing our patience, sharpening our awareness of emotional cues, and increased empathy.
Unraveling Common Sleep Misconceptions for Cancer Fighters
Misconception #1: I need to sleep at a specific time for good sleep.
Good sleep isn’t solely about timing. While some Complementary and Alternative Medicines (CAMs) suggest an ideal sleep hour for immunity, there is a lack of scientific evidence that supports the idea that missing a specific bedtime negatively impacts the immune system (Chung et al., 2020; Kim, 2023). Fixating on a specific sleep time can create a cycle of clock-checking and worry, further disrupting sleep quantity and quality. Each individual possesses a unique biological clock, meaning ideal sleep hours can vary significantly.
Misconception #2: If I don’t sleep well at night, I might not recover from cancer.
Contrary to popular belief, there is a lack of evidence for a direct link between poor sleep and cancer (Chung et al., 2020; Kim, 2023).
While poor sleep may not directly cause cancer, there are factors that can indirectly affect cancer outcome. These includes:
- Lifestyle choices – Poor sleep can increase cravings for unhealthy foods and habits (e.g., alcohol, smoking), potentially worsening cancer prognosis.
- Adaptation to stress & situations – Insufficient sleep can amplify stress, making it more difficult to remain collected under stressful situations.
- Medical compliance & follow-up – Poor sleep can affect memory and decision-making, potentially leading to difficulties in adhering to medication schedules and follow-up appointments, which can negatively influence cancer outcomes.
Cancer recovery is a complex and multifaceted process. Therefore, it is important to avoid overgeneralising the role of sleep and assuming that poor sleep directly leads to poor cancer outcomes. We can positively influence cancer recovery through various factors beyond just sleep.
Overly focusing on the need for sleep can paradoxically cause cancer patients to spend more time awake in bed, leading to anxiety about their inability to sleep and unwarranted worries about its impact on their recovery, thus potentially worsening their sleep.
Misconception #3: The belief that medication is the sole answer to sleep problems.
Sleeplessness is a complex issue beyond just a brain chemical imbalance that requires medication, making medication alone an insufficient long-term solution. While sleeping pills might offer temporary relief, their effects are typically short-lived, and their recommended use is usually short-term. They fail to address the underlying psychological and behavioral factors contributing to sleep problems. Therefore, psychological and behavioral sleep interventions can offer long-term benefits. In the following sections, we will explore some of these strategies.
What can cancer fighters do to increase their sleep quality?
Here are some guidelines to help cancer fighters sleep better:
Tip #1: Observe bedroom boundaries
Aside from sleep and sexual activity, avoid other activities like work or watching TV in the bedroom.
Tip #2: Improve bedroom environment
- Make sure your bedroom is quiet and dark enough for sleep.
- Consider positioning clocks away so you cannot easily see them from the bed to prevent clock-checking.
Tip #3: Lifestyle
- Limit caffeine intake, especially at least 8 hours before you plan to sleep.
- Avoid eating heavy meals, spicy foods, or sugary items in the hours leading up to bedtime.
- Regular, suitable exercise is beneficial, but refrain from exercising within 3 hours of sleep.
Tip #4: Improve sleep routine
- Maintain a regular sleep-wake cycle by going to bed and getting up at the same time each day.
- Limit daytime naps to 30 minutes and avoid napping late in the afternoon.
- If you find yourself unable to fall asleep, leave your bed and bedroom to engage in a relaxing activity in another room, returning only when you feel tired.
Tip #5: Consider incorporating relaxation techniques
- Avoid conversations about fears or worries close to bedtime.
- Take a warm bath or drink a warm beverage to wind down before bed.
- Engage in mindfulness practices to quiet your mind before going to bed.
- Perform deep breathing exercises.
How can caregivers help cancer fighters sleep better?
Here are some helpful strategies for caregivers to support restful sleep in cancer fighters:
- Ensure a quiet and comfortable sleep environment for the patient.
- Consider offering light massages or back rubs at bedtime.
- Maintain a sleep diary to track factors affecting the patient’s sleep.
- Support the patient in practicing good sleep hygiene habits.
- Administer oral sleeping pills only under strict medical supervision.
- Seek personalised guidance from healthcare professionals such as doctors, counsellors and sleep therapists.
It is evident that sleep plays a vital role in both preventing and recovering from cancer. Because sleep is influenced by a multitude of interconnected factors, there is no singular explanation or resolution for poor sleep. Therefore, seeking guidance from a sleep specialist or a mental health professional is highly encouraged to identify and address the root causes of poor sleep.
Should you need professional health to address poor sleep, you may reach out to our counsellors for a consultation.
