Difficulty sleeping (insomnia)
Insomnia is when you have difficulty falling asleep or staying asleep at night.
Most people experience insomnia at some point during their lives. It can be due to lots of different reasons. Some things that can cause insomnia when you have cancer include:
• symptoms caused by the cancer (such as pain or sickness)
• side effects of treatment
• worry, anxiety or depression
If you often have insomnia, it can interfere with everyday life. You may feel very tired, have low energy, poor concentration, irritability and an inability to cope.
Worry, anxiety or depression
A cancer diagnosis can cause many different feelings including worry and anxiety. This is natural and can be hard to cope with. You may be worrying about the disease, treatment or disruptions to family and work life. You might find that thoughts run over and over in your head.
You might find it helpful to write down your thoughts and worries in a journal.
Talking through your worries can help. If you don’t want to talk to family or friends, then you might find counselling helpful. Your Specialist Nurse can refer you for counselling at the Sunderland or South Tyneside Macmillan Centre or your GP can refer you for counselling.
Things that might help?
There are things you can do to try to help improve your sleep.
• Make sure you turn off mobile phones, tablets and TV at least 2 hours before going to bed.
• Try to be physically active during the day.
• Have a regular bedtime routine.
• Try to avoid caffeine 6 hours before you go to bed as it can keep you awake.
• Try to avoid alcohol as it can affect sleep quality.
• Listen to relaxing music before bed.
• Meditate, practice mindfulness or try deep breathing at bedtime.
• Make sure the temperature in the bedroom is not too hot or cold.
• Minimise noise and light in the bedroom.
• Have a relaxing bath before bed.
• Try putting a few drops of lavender oil on your pillow or use a lavender cushion.
• Give your feet a massage with some oil or moisturiser.
• Your local Macmillan Centre may offer complementary therapies that can help.
If you are worried about disturbed sleep then do talk to your doctor or specialist nurse.
