Sleep Troubles and Breast CancerThe Breast Cancer Site
Some women who are dealing with breast cancer have trouble sleeping. Worry and stress can cause insomnia, which may greatly affect your quality of life. Here are some tips for helping you get the healing rest you need:
For an hour before bed, avoid using the computer, cell phone and other technological devices. The blue light emitted by tablets and other tech can interrupt the body's natural production of melatonin, making it take longer for you to fall asleep. Instead of surfing the Internet before bed try reading a book, meditating or talking with family.
Have a sleep goal
Many people sleep only because they have to, without realizing how important this part of life is to daily functioning. Make getting quality sleep an important wellness goal for yourself to strive for. The National Sleep Foundation convened a panel to create new recommended sleep guidelines in February, 2015. It suggest that adults ages 26-64 sleep between seven to nine hours a night. Older individuals ages 65 and up should aim for seven to eight hours of rest per night. Make sleep a priority and try to get the recommended amount for your age group.
Make your bed for sleep only
It can be tempting to work from your bed because it's so comfortable and warm. Unfortunately, this habit can make getting to sleep at night difficult. Only spend time on your bed when you are trying to sleep. This will help signal your brain that it is time to rest, not time to work.
Exercise during the daytime
Spending time outside when the sun is up helps your body produce vitamin D, which has been associated with maintaining quality sleep and avoiding disorders like apnea or insomnia. Ask your doctor what they recommend for workouts to do during treatment that will help you to heal. Try to do these exercises outside to gain valuable vitamins and tire yourself out so you're ready for bed when the time comes.