20 Sleep Hacks For A Better Night's Rest

Sleep and Breast Cancer: Why Rest Is More Than Just Beauty Sleep

“How are you sleeping?”It may seem like a simple check-in, but for oncology teams, this question carries weight—because the quality of your sleep isn’t just about rest. It can directly impact how your body responds to cancer, treatment, and recovery.

At SurvivingBreastCancer.org, we know that getting a good night’s sleep is easier said than done—especially when you're juggling the emotional, physical, and mental toll of a diagnosis. But here's the empowering truth: while lack of sleep doesn’t cause cancer, good-quality sleep helps your body heal, restore, and fight.

Let’s dive into why sleep matters, how it connects to breast cancer, and 20 sleep strategies to help you reclaim your rest.

The Science of Sleep and Cancer

Emerging research shows a strong relationship between sleep and overall health, including cancer outcomes. In particular, non-respiratory sleep disorders and disrupted circadian rhythms (your internal body clock) have been linked to cancer progression and impaired immune function.

Sleep disturbances can disrupt the balance of two key hormones:

1. Cortisol

Known as the "stress hormone," cortisol should naturally decrease at night to allow your body to rest. Chronically elevated cortisol levels—often due to poor sleep—can suppress the immune system and increase inflammation, creating an environment where cancer cells may thrive.

2. Melatonin

This hormone plays a role in regulating your sleep-wake cycle and is also thought to have antioxidant properties that protect cells from DNA damage. Some studies suggest melatonin may also inhibit estrogen production—a relevant factor for hormone receptor-positive breast cancers.

Sleep Apnea and Cancer Risk

Sleep apnea—particularly obstructive sleep apnea (OSA)—has been associated with an increased risk of cancer mortality. During OSA episodes, your airway becomes blocked during sleep, reducing oxygen levels and leading to frequent awakenings (and often loud snoring).

Over time, these frequent oxygen drops and sleep fragmentation can create systemic stress and inflammation. If you're a snorer or experience daytime fatigue, it's worth talking to your doctor about a sleep study. A diagnosis and treatment (like a CPAP machine) could not only improve sleep but also reduce long-term health risks.

The Emotional Side: Why Sleep Feels So Hard During Cancer

If you’re undergoing treatment, in survivorship, or living with metastatic disease, insomnia can be a frustrating, persistent companion. Fear, stress, medication side effects, hormonal changes, and chronic pain can all contribute to restless nights.

Sleep disturbances among cancer patients are common, with studies estimating that 30–50% of people in active treatment experience insomnia—and those numbers don’t always improve after treatment ends.

Rather than blaming yourself or forcing sleep to happen, we encourage you to approach sleep like healing: with curiosity, compassion, and gentle experimentation.

20 Sleep Strategies for Cancer Survivors and Thrivers

Whether you’re in active treatment or learning to thrive post-diagnosis, here are 20 evidence-based hacks and holistic tips to help improve your sleep over time:

1. Keep a Consistent Sleep Schedule

Go to bed and wake up at the same time daily—even on weekends. Apps like Sleep Cycle or Calm can help track your sleep patterns.

2. Wake Up During Optimal REM Cycles

Sleep apps can analyze your REM cycles and wake you gently within a window that prevents grogginess.

3. Cut Back on Fluids and Stimulants

Limit caffeine after lunch, reduce alcohol, and stop drinking large amounts of fluids in the evening to avoid nighttime trips to the bathroom.

4. Warm Bath + Cool Room + Warm Feet

A warm shower followed by a cooler bedroom (60–67°F) and cozy socks can help signal the body to wind down.

5. Use an Eye Mask if Your Room Isn’t Dark Enough

Even small light sources can disrupt melatonin production.

6. Ditch Screens Before Bed

Blue light from phones and tablets suppresses melatonin. Power down at least 60 minutes before bed or use "night mode" features.

7. Exercise (But Not Too Late)

Daily movement—preferably in daylight—can help regulate your sleep cycle. Avoid high-intensity workouts within 2 hours of bedtime.

8. Create a Calm Sleep Environment

Soothing colors, blackout curtains, and a clean, peaceful room can improve rest.

9. Say No to Pets in the Bed

Your furry friend may be adorable, but even small movements can disrupt your sleep cycle.

10. Take a Power Nap

If you nap during the day, keep it to 20–30 minutes. Long naps can throw off your nighttime rhythm.

11. Journal Before Bed

If racing thoughts keep you awake, jot them down. A bedside notebook can also capture middle-of-the-night worries.

12. Practice Deep Breathing or Meditation

Try guided meditations, breathwork, or yoga nidra to ease into sleep.

13. Use Calming Scents Like Lavender

Aromatherapy (with oils, diffusers, or sprays) may help you relax faster.

14. Try Progressive Muscle Relaxation

Starting at your toes, slowly tense and release each muscle group, moving up to your head.

15. Visualize Something Peaceful

Like artist Patti Smith’s approach to insomnia, imagine comforting scenes or people you love. It helps shift your focus from stress to serenity.

16. Get Morning Sunlight

Expose your eyes to natural light for 15–30 minutes shortly after waking to help regulate your circadian rhythm.

17. Check Your Pillow

The wrong pillow can cause neck strain and discomfort. Replace pillows every 12–18 months, and choose one suited to your sleep position.

18. Review Your Magnesium Levels

Magnesium supports relaxation. Some people benefit from supplements (including magnesium glycinate or calcium-magnesium blends)—check with your provider first.

19. Try a Weighted Blanket

These provide gentle pressure that may reduce anxiety and promote calm.

20. Use a White Noise Machine

Sound machines with settings like ocean waves, rain, or soft static can help mask background noise and lull you to sleep.

Sleep is not a luxury—it’s a vital part of your recovery and long-term health. Whether you’re newly diagnosed, living with MBC, or navigating survivorship, prioritizing sleep is a form of self-care that’s often overlooked.

Start small. Try one or two strategies at a time. Listen to your body, be patient with yourself, and remember: sleep doesn’t have to be perfect—it just needs to be healing.