When you’re going through cancer, rest is an essential part of healing.
Cancer and its treatments place enormous stress on your body. Sleep allows your body to repair itself, supports your immune system and restores your energy. Good sleep also reduces stress and anxiety, improves mood, and helps you think more clearly.
Most adults need at least 7 hours of sleep each night,
Of course, getting quality sleep during and after cancer can be challenging. Sometimes side effects, or anxiety may keep you awake. And sleep disorders are more common in people with cancer.
Creating a calming sleep routine may help. Simple steps — like keeping a consistent bedtime, limiting screens before bed, practicing relaxation or gentle stretching, and creating a quiet, comfortable sleep space — may all support better rest.
Here are some Microsteps to help support better sleep.
Take a walk or sit by a window each morning to soak up morning sunlight.
This increases levels of the hormone melatonin, which is important for sleep.
Set aside 10 minutes during the day to write down your worries.
Giving your thoughts a “home” outside of bedtime helps prevent them from racing through your mind at night.
Keep one or two calming phrases by your bed and repeat them when worries surface.
Gentle reminders shift your focus from problem-solving to rest, helping your mind let go of stressful thoughts.
Take 2 to 3 minutes each day to practice slow breathing, a body scan, or meditation
Practicing relaxation while awake trains your body to recognize calm, making it easier to use these practices when trying to fall asleep.
Keep a simple sleep diary for a week, noting your bedtime, how long it takes to fall asleep, naps, exercise, and any caffeine or alcohol.
Tracking your habits makes it easier for you and your doctor to spot patterns and find strategies that improve your sleep.