February 04, 2025
A good night’s sleep is essential for your health and well-being — but when you’re going through cancer treatment, it can feel impossible.
To help, we spoke with Deb Walker, APRN, a nurse practitioner with Hartford HealthCare Cancer Institute Survivorship Program. She shares simple, practical ways to get the rest you need — starting tonight.
Can’t sleep?
Most adults need 7-9 hours of sleep a night — but for many cancer patients and survivors, that can feel impossible.
“You’re not alone,” says Walker. “Up to 70% of cancer patients experience sleep problems, and 40% of survivors continue to face them for years.”
Treatments like chemotherapy, radiation and medications can make sleep difficult, causing:
- Trouble falling asleep: Anxiety, pain or side effects can keep you awake.
- Frequent waking: Treatments and medications can disrupt your sleep cycle.
- Waking too early: Worries or depression can make it hard to fall back asleep.
- Daytime sleepiness: Too much daytime sleep can throw off your night.
“Sleep disturbances can take a serious toll, causing irritability, difficulty concentrating and a weakened immune system,” says Walker. “The good news is simple strategies can make a big difference.”
> Related: 5 Ways to Deal With Fatigue During Cancer Treatment
5 ways to get better rest during cancer treatment.
1. Stick to a consistent sleep schedule.
Going to bed and waking up at the same time each day helps regulate your internal clock.
“Try a calming bedtime routine, like a warm bath or gentle stretches, to help you relax,” says Walker.
If you’re awake after 20 minutes or up in the middle of the night, get out of bed. “Do something quiet and soothing in a dark space, then head back to bed when you’re sleepy,” adds Walker.
2. Create a peaceful sleep space.
Your bedroom should be a calming sanctuary for better sleep.
Walker suggests a few simple changes:
- Keep the room dark.
- Lower the thermostat.
- Use a nightlight to avoid harsh lighting.
- Try a white noise machine to block disruptive sounds.
“Reserve the bedroom for sleep only,” adds Walker. “Avoid activities like watching TV or reading in bed so your brain knows this is the space to rest.”
3. Find relaxation techniques that help you unwind.
Deep breathing, muscle relaxation, guided imagery or mindfulness can help you relax before bed.
“Add in daily practices like journaling,” says Walker. “It’s a great way to quiet your thoughts and ease stress before you sleep.”
4. Stay mindful about what you eat and drink – and when.
If you want better sleep, skip caffeine, nicotine and alcohol in the afternoon and evening.
“The same goes for heavy or spicy meals and drinking too many fluids close to bedtime,” says Walker. “If you’re a little hungry, a light healthy snack can help you settle in for the night.”
> Related: Is Eating Before Bed Bad for My Health?
5. Keep naps short and make time to move.
Short naps (15-30 minutes) can refresh you, but long or late naps may disrupt nighttime sleep.
“Nap earlier in the day to stay on track,” says Walker. “Light activity can improve sleep, but finish exercising 4-6 hours before bed to avoid feeling too energized.”
> Related: How Much Time Should I Nap For?
When to see your doctor.
If you’ve tried everything and still can’t sleep, it’s time to get help.
Walker recommends seeing your doctor if you’re experiencing:
- Sleep problems that last for weeks and disrupt your daily life.
- Fatigue, difficulty concentrating or increased anxiety or depression.
- Sleep disturbances linked to medications.
“Untreated insomnia can affect both your physical and emotional health, especially during or after cancer treatment,” says Walker. “Your doctor can work with you to create a personalized care plan to address your sleep challenges and help you get the rest and support you need.”
link