By Andrea Magni
How are you sleeping is a question oncology teams usually ask their breast cancer patients. Studies show that how well you sleep may determine how well you are able to fight cancer. As a matter of fact, there are links between non-respiratory sleep disorders and certain cancers. Now let’s be clear - lack of good sleep doesn’t cause cancer, but good quality sleep can help your body fight cancer.
Sleep problems are known to alter the balance of at least two hormones that can influence cancer cells. These are cortisol and melatonin. The former is the stress hormone while the latter is believed to have antioxidant properties that aids in the prevention of damage to cells that can lead to cancer. In addition, melatonin is known to lower production of estrogen in the ovaries. (High levels of estrogen can certainly increase the risk of breast cancer).
Lastly, Sleep Apnea is associated with increased risk of cancer mortality. Obstructive Sleep Apnea occurs when muscles of the soft palate and throat relax during sleep, obstructing the airway and making breathing difficult - thus inducing snoring. Eventually, the airway walls collapse blocking airflow entirely, which results in a breathing pause or apnea (Check out our #FeatureFriday on Sleeping and Snoring).
Getting a good night’s sleep can be difficult during cancer treatment and can be a lifelong challenge for cancer survivors and thrivers.
20 Sleep Hacks For Helping You Get a Good Night's Rest:
1. Keep bedtime and waking consistent even on weekends – I use a sleep app that can do that and monitors sleep and waking.
2. Waking when it is optimal helps. We sleep in REM cycles and a sleep app can monitor when you are in that state. It will wake you within 30 minutes before your desired wake up time that is optimal for you.
3. Go easy on the fluids before bed. Caffeine should be limited from early afternoon, all other fluids from early evening. Alcohol is a stimulant and will not assist sleep.
4. Warm bath or shower, cool room and socks! People on average, fall asleep faster if their feet are warm.
5. Keep your bedroom dark and if you can’t … use a mask.
6. Keep it cool – between 60-67 degrees Farenheit.