Sleep and Cancer

According to the American Sleep Apnea Association, 50–70 million Americans, 1-3 adults, struggle with a sleep disorder. Sleep disorders include insomnia, circadian rhythm disorders, sleep apnea, snoring, and sleep deprivation. It is important to recognize and seek treatment for sleep disorders, as many of them can result in increased risk of chronic disease, pain, obesity, and maybe even cancer.

Many people who never struggled with insomnia find they have difficulty sleeping after a cancer diagnosis. There are a few different reasons this may occur.

1. Stress, Anxiety, and Depression
   A cancer diagnosis can be very stressful and disorienting, and the related anxiety can lead to sleeplessness or insomnia. Depression and anxiety are correlated with poor sleep. Just as stress or anxiety can lead to sleeping problems, sleep deprivation can lead to increased anxiety and depression. In fact, some studies show that treating sleep disorders can resolve a great proportion of depression symptoms.
   Simple relaxation techniques at bedtime can be added to pre-bed rituals and other ways to decrease anxiety and help with sleep. In addition, it may be necessary to explore professional assistance with anxiety and depression. Medications, supplements, and/or counseling/therapy may be helpful.
2. Medications
   Steroids or other medications that are stimulating may lead to poor sleep. 
   Be sure to discuss your medications with your physician or pharmacist, to determine if it may be leading to poor sleep. Sometimes, just changing the time of day that you take your medications can make a difference.
3. Pain and Discomfort
   Many people that have a cancer diagnosis also have cancer-related pain or other uncomfortable symptoms.
   If physical symptoms are keeping you awake at night, be sure to speak with your physician, as there may be a medication or other treatment that can help. Pain is a particularly important consideration, because poor sleep can worsen pain, just like pain can worsen sleep. This cycle must be addressed at both the pain and sleep levels. Often, improving sleep can improve pain, and vice versa.

Circadian rhythm is the natural 24-hour cycle of physical, mental, and behavioral changes that the body goes through each day, which plays a significant role in sleep. To improve your circadian rhythm, be sure to spend at least 20 minutes outdoors every day, as this has been shown to improve sleep in newly diagnosed cancer patients. You do not need to be in the direct sun—just be sure to take your sunglasses off for at least that amount of time, so that the retina at the back of your eyes are able to produce natural melatonin needed for regular sleep rhythms.

Additionally, some studies have found that sleeping 3–7 days outdoors (like camping), can re-set dysfunctional circadian rhythms.

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