Is something stopping you from getting your sleep?
Do you find yourself waking up exhausted each morning, longing for an extra 5 minutes? And yet at bedtime, sleep just wont come no matter how tired you feel?
Many people are suffering sleep issues on a weekly basis:
• awake for long periods
• unable to fall asleep at all
• wake up several times during the night
• more intense and emotional dreams
• tired and groggy the next morning
• find it difficult to concentrate or function properly
• feel irritable
Sleep Disorders in Cancer Patients and Long Term Illnesses.
Sleep issues are common in people with cancer and other long term illnesses.
Things that may affect sleep include:
- Certain drugs or treatments may affect sleep.
- Being in the hospital may make it harder to sleep.
- Stress caused by learning the cancer diagnosis often causes sleeping problems.
Sleep disorders are common in people with cancer and long term illnesses.
As many as half of patients with cancer have problems sleeping. The sleep disorders most likely to affect patients with cancer are insomnia and an abnormal sleep-wake cycle.
But good sleep strategies will help you sleep well and can limit the negative effects of poor sleep.
Try these FIVE hints for calmer and better sleep.
1 Limit news intake and avoid your mobiles and tablets for at least an hour before bed.
Do something to boost your mood before bed – a humorous television
programme or an uplifting podcast can help you sleep.
2 Have structure to your day
Our brains and bodies love structure. Wake, exercise, eat and sleep at similar times each day
3 Focus on your breathing
Think about resting rather than sleeping. Follow your breathing by silently whispering the words ‘in’ and ‘out’ to induce sleep.
4 Learn to relax
Relaxation can switch off the stress response, physically and mentally. Find something that works for you – mindfulness meditation, progressive muscle relaxation, ASMR, deep breathing or a long hot bath.
5. If you can’t sleep – get out of bed
Your bed should not be a battleground. Instead, try to enjoy the sensation of merely resting.
Hypnosis can help many forms of sleep issues and insomnia.
It uses different approaches to induce relaxation, such as focused attention, symptom control and guided imagery.
And, unlike sleep medications, it has no side effects, so it can be an aid for those who can’t or don’t want to take sleeping pills. It can help overcome bedtime restlessness – ease the worry, tension and anxiety that prevent sleep – and can show the way to the deep, restorative sleep that we all need.