Cancer Therapy: Managing Side Effects – Tips to Sleep Better (The James)

Cancer Therapy: Managing Side Effects – Tips to Sleep Better (The James)

 

Good sleep habits can help improve your health and well-being. Here are some tips that may help you sleep better.

 

Keep a regular sleep schedule.

  • Do not sleep more than 7 hours each night.
  • Go to bed and wake up at the same time each day, even on weekends.
  • Take only one 20 to 30-minute nap during the day, if needed. Do not nap close to bedtime.
  • Keep a sleep diary. Knowing your sleep habits may help you think of changes you can make to improve your sleep.

 

Eat light and limit fluids before bedtime.

  • Do not eat a big meal before bedtime. Large meals may make your stomach upset and keep you awake. If you feel hungry before bed, eat a small snack. Good snack choices include: 
    • Low fat yogurt or cottage cheese
    • Nuts
    • Apple and cheese
  • Limit the amount of fluid you drink 3 hours before bedtime. This can help reduce the need to get up and urinate at night.

 

Exercise early in the day.

  • Plan your exercise activities early in the day.
  • Try gentle exercises, like stretching or yoga, to help you relax at night.
  • Talk to a member of your health care team about what exercises may help you sleep better.

 

Have a bedtime routine.

  • Set a bedtime routine, so your body knows when it is time to go to sleep.
  • To help decrease any worry you have, set aside time in the early evening to think. It may help to write down your thoughts or feelings to put your mind at ease. Try to write down a decision for each thought or worry.
  • Take time to relax before you go to bed. It may help to read, mediate, listen to soft music or take a warm bath or shower.
  • Limit relaxation exercises to 30 minutes. If you are unable to fall asleep, get up and try something else.
  • Ask for the patient education handout, Relaxation Exercises.

 

Use the bedroom only for sleep and sex.

  • Do not eat, write, watch TV or talk on the phone in bed.
  • Keep your bedroom dark, quiet and a little cool to help you sleep.
  • Do not go to bed unless you are sleepy. If you do not fall asleep after 15 to 20 minutes, get up, and go to another room and do something to help you relax. When you feel sleepy, go back to bed.

 

Slow down toward the end of the day.

  • Do not do work or do household chores at least 1 hour before bedtime. Do quiet activities that can help you relax.
  • Limit your use of electronic devices (smartphone, tablet and computer) before bedtime. The light from these devices can affect your sleep. It may help to set the screen on your device to “night mode” to limit your exposure to blue light.
  • Try not to look at the clock if you wake up during the night.

 

Do not use tobacco and limit caffeine and high sugar foods.

  • Do not use tobacco. Tobacco use can make it hard for you to fall asleep and stay asleep during the night.
  • Do not have any caffeine 8 hours before you go to bed.
  • Do not eat foods high in sugar, such as desserts and sugary cereal, before you go to bed.

 

Do not drink alcohol after dinner.

  • Drinking alcohol may help you fall asleep. But when the alcohol wears off, you may become restless and wake up.

If you find it hard to sleep at night after you try these tips, talk to your doctor about other treatments that may be best for you.

 

 

© February 15, 2023. The Ohio State University Comprehensive Cancer Center – Arthur G. James Cancer Hospital and Richard J. Solove Research Institute.

This handout is for informational purposes only. Talk with your doctor or health care team if you have any questions about your care.