8 Tips for better sleep
Cancer causes insomnia in many patients so due to this about 50% of patients feel difficulty in sleeping. So, what are the tips and ways that cancer patients sleep better?
Side effects of cancer
According to the world health organization, Cancer is a leading cause of death worldwide with an estimated 14.1 million new cancer cases and 8.2 million cancer-related deaths. It has also been predicted that these increases by 70% over the next two decades. It is a disease that spreads in the human body when cells grow in such a huge amount that it becomes difficult to control. It has many types like lungs cancer, breast cancer, skin cancer, and many more. It not only affects your physical health but also destroys your mental health. It has many side effects like:
Fatigue
Insomnia
Weight loss
Dietary issues
Anemia
Hair and skin problems
Sleep problems due to cancer
Sleep is an important aspect to maintain the natural functioning of the body. It is the second biggest side effect of cancer. The quality of life of the patient may be seriously impacted because of this. It not only affects mental and physiological functions, but it also impacts different biological clocks, and they may suddenly stop working as they are supposed to. It has been observed that about 30-88% who are getting disease therapy suffer from a sleep disorder. It shows up in form of unfortunate rest effectiveness, troublesome falling sleep, early arousing, and extreme daytime lethargy. It may be due to
Psychological deterioration
Intellectual deterioration
Motivational deterioration
Fatigue
Anxiety
Pain
Surgery or treatment
8 Tips for better sleep for cancer patients
Some of the tips to avoid sleep problems are:
Change your diet
Exercise, like The Deep Center
Avoid stress and overthinking
Limit alcohol consumption
Avoid caffeine
Create sleep schedule
Set your room temperature
Take bath
1. Change your diet
Diet is one of the important ways that help to sleep better.
Try to eat an evening meal at least two hours before bed.
Restrict liquids and use the bathroom before bedtime to avoid waking up in the middle of the night.
Stay away from hot and hot food sources at the dinner. They can cause indigestion which can keep you conscious or wake you up too early.
Bread, cereal, and milk all contain tryptophan it is a food that helps the body make serotonin. serotonin helps you to sleep better.
2. Exercise
According to research, it has been found that Physical activities help you fall asleep quickly. According to the American cancer society, it has been recommended to do exercise for about 150 minutes per week because it helps the body get a more restful sleep. So, just try to do yoga, walking, aerobic exercise, or whatever you like every day.
3. Limit alcohol consumption
Studies have found that alcohol disturbs the body’s ability to fall asleep. Alcohol diminishes rapid eye development and deep sleep stages. This regularly prompts a lighter and more attentive rest, leaving you tired the next day. Also, the more you consume liquids, the more likely your sleep is to be affected.
4. Avoid stress and overthinking
When a person is suffering from breast cancer, she may take many kinds of medications, surgeries, therapies. All of this causes stress and stress is one of the major causes of sleeplessness. An entire seven to nine hours of rest a night sound extraordinary, yet it tends to be quite hard when your psyche is fretful with apprehensions. Thrashing around everything night can make you drained and grumpy. So just try to avoid those thoughts that cause stress. Cognitive-behavioral therapy is also best because it teaches how to control the thought processes that disturb you when trying to relax.
5. Avoid caffeine
Caffeine has a large number of advantages. Only a solitary portion of it can upgrade concentration, energy, and sports execution. But when it is consumed late in the evening, it animates your sensory system and may prevent your body from naturally relaxing at night. According to research, it has been found that consuming caffeine as long as 6 hours before bed significantly worsened sleep quality. So, avoid drinking caffeine before bed because it is a stimulant that can keep you awake.
6. Create sleep schedule
According to one research, it has been found that the participants who had irregular sleeping patterns and went to bed late reported poor sleep. It is highly recommended for cancer patients to get in the habit of waking up and going to bed at similar times. Because when you sleep and wake up at the same time your body releases hormones that help you to sleep better and peacefully.
7. Set your room temperature
It has been discovered in one research that room temperature impacted rest quality more than noise. So, body and bedroom temperature can also significantly affect sleep quality. Because all of us experienced that during the summer, sometimes it is very hard to get a good night’s sleep when it’s too warm. Around 68°F seems to be comfortable for most people, although it depends on your preferences.
8. Take bath
Studies indicate that a relaxing bath or shower helps improve overall sleep quality and help fall asleep faster. In another review, it is suggested that 90 minutes shower before bed develops rest quality and assists individuals with getting all the more profound rest. So, just trying to take bath or simply bathing your feet in hot water can also help you to relax and improve sleep.
Breast Cancer causes many issues and sleep disturbance is one of the foremost frequent aspects experienced by patients. We hope that these tips in addition to The Deep Center can contribute to a restful evening.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.