With the bustling first days of Spring behind us and the holidays still far on the horizon, the month of October welcomes a prime opportunity to support Breast Cancer Awareness Month.
Aotearoa New Zealand has one of the highest incidence rates of breast cancer in the world, affecting one in nine New Zealand women over their lifetime. It is the most common cancer for Kiwi women.
A breast cancer diagnosis presents many challenges, sleep being one of them.
Having trouble sleeping can be a common experience shared by many who have breast cancer, particularly if you are undergoing treatment. 67%-90% of breast cancer survivors report having sleep problems. Problems can include difficulty falling asleep, staying asleep, waking earlier than usual or feeling tired on waking the following day.
Quality sleep during cancer treatment is important for maintaining strong physical, emotional and mental health. It helps with the growth and repair of cells and helps to strengthen immunity . A good night of sleep reduces the fatigue and brain fog that are common side effects of the treatment of cancer. It improves our memory, productivity and overall quality of life.
Poor-quality sleep during or after treatment is often linked to post-surgery pain and side effects from chemotherapy, such as nausea, night sweats, and hot flushes. Medications like Herceptin may also cause insomnia. Cancer treatments can lead to fatigue, making it crucial to prioritise rest and good nutrition, especially since some treatments can trigger menopause and significant weight gain.
How To Create a Healthy Sleep Environment
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Your sleeping space should be quiet, dark and relaxing.
If you experience hot flashes or night sweats from hormone treatment, try wearing lightweight cotton sleepwear or getting a cooling pad for your mattress. Limit screens in the bedroom, as blue light from devices can hinder melatonin production.
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Relax your body.
Preparing your body for sleep begins 2 hours before bedtime. Gentle exercise during the day will help to tire your body. Avoiding stimulants like caffeine or alcohol late in the evening, will also encourage a restful sleep. Ensure you have taken your pain medications and use pillows under your knees or reconstruction areas to make you as comfortable as possible.
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Quieten your mind.
Stress about your diagnosis, treatment, recurrence, work, or even life after treatment, can understandably keep you up at night. Try to relax before bed by reading or listening to relaxing music. If worries are waking you up during the night, keep a notepad by your bed to write down any thoughts – this will clear your mind and help you to relax. Worrying about not sleeping is also likely to keep you up – avoid keeping a clock in your room or your phone beside your bed. If you can’t sleep, try reading a book, doing some mindfulness activities like breathwork or make a cup of herbal non caffeinated tea and when you feel sleepy, try to rest again.
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Speak with a doctor.
If sleep troubles persist, consider consulting a sleep specialist with a multi-specialty approach. They can suggest medications, improvements to sleep hygiene, and evidence-based techniques to address your worries.It’s also crucial for your doctor to check for obstructive sleep apnea NZ, as symptoms in women often differ from those in men. Women typically experience insomnia and daytime fatigue, which can be mistakenly attributed to cancer itself.
At Auckland Sleep, we boast a collective of experts who specialise in eight different domains of sleep health. This team of eight different specialities under one roof provides an unparalleled multi-faceted approach, which helps you achieve better sleep health, simply.
Get in touch with us to find out how we can help you at our sleep clinic Auckland.
