One of the most commonly raised survivorship issues is difficulty sleeping. Difficulty sleeping can be related to cancer treatment, such as pain, breathlessness, anxiety or depression, or could be due to some medicines (e.g. hormone therapy for breast cancer). Sleep is important for both physical and mental health. If you have ongoing problems with sleeping, talk to your GP.
Here are some resources that may assist with your understanding about the issue:
Webinar - "How can I get a good night's sleep?" https://www.youtube.com/watch?v=Z3BbToBiRWE
Podcast - The Thing About Cancer "Sleep and cancer" https://www.cancercouncil.com.au/podcasts/episode-12-sleep-cancer/
Peter Mac Can-Sleep guide - https://www.petermac.org/sites/default/files/media-uploads/PM_0002_design_v22_web.pdf
Some helpful tips:
Try to have a sleep routine. Go to bed and get up at the same time each day.
An hour before bed, stop using screens (TV, phone etc). Do something relaxing - perhaps listen to music or have a bath.
Limit or cut out the use of alcohol, caffeine, nicotine and spicy food
Keep your bedroom cool, dark and quiet.
Listen to our Relaxation recording before bed https://www.cancercouncil.com.au/903/uncategorized/relaxation-for-people-with-cancer-their-families-and-carers/
Physical activity during the day (not 2-3 hours before bed) will help improve sleep. Call 131120 to find out about exercise programs you could participate in, or have a look at the Exercise for People Living with Cancer publication https://www.cancercouncil.com.au/wp-content/uploads/2014/05/UC-Pub-CAN4152-Exercise-01-52pp.pdf
Has something else worked well for you? Feel free to share any tips or resources!
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