4 Things You Can Try When You Can’t Sleep During Cancer Treatment

4 Things You Can Try When You Can’t Sleep During Cancer Treatment

Hello, this is ORAEOLAB :)

Many people undergoing cancer treatment find it difficult to fall asleep at night.

You may feel exhausted and need to lie down during the day, only to find yourself wide awake when nighttime comes.

According to information from the National Cancer Center of Korea, more than 3 in 10 cancer patients experience sleep problems during treatment, and sleep disturbances can become even more common during chemotherapy.

You are not alone.

In this article, we’ll share a few things you can try right where you are, without medication.

From adjusting your sleep environment to relaxation techniques, these are simple steps you can try starting tonight.

1. Why Is It So Hard to Sleep?

Insomnia during cancer treatment can be caused by a combination of three main factors.

  • Medication effects: Some medications, including steroid-based drugs, can interfere with your sleep rhythm.
  • Physical discomfort: Pain, nausea, and frequent trips to the bathroom can make your sleep lighter or more fragmented.
  • Emotional stress: Worries about treatment and its outcome can keep your mind active at night.

Sometimes, all three can happen at once.

You may not be able to address everything at once, but there are things you can change tonight.


2. Adjust Your Bedroom Environment

The National Cancer Information Center of Korea and the National Cancer Institute (NCI) recommend starting by checking your sleep environment.

Here are three things to look at.

  • Lighting- About one hour before bedtime, try to keep the lights in your bedroom as dim as possible. It is also better to avoid using your smartphone or watching TV in bed. Bright light can interfere with the body's production of melatonin, a hormone involved in regulating sleep.

  • Temperature- A bedroom that is too warm can make it harder to fall asleep. Because your body may be more sensitive to changes in temperature during cancer treatment, try to keep the room cool and comfortable.
  • Noise- If outside noise is disturbing your sleep, earplugs or white noise, such as a rain-sound app, may help create a quieter environment.

3. Build a Consistent Sleep Routine

Once your sleep environment is in order, the next step is to help your body establish a regular rhythm.

Wake up at the same time every day

Try to get up at roughly the same time each morning, even after a night when you did not sleep well. Maintaining a consistent wake-up time can help support a regular sleep-wake cycle.

Keep naps under 30 minutes

Feeling tired during the day is completely understandable. However, long naps can make it harder to sleep at night. If you need a nap, try to keep it to 30 minutes or less and take it before 3 p.m.

Use your bed only for sleep

Using your smartphone or watching TV in bed can make your brain associate the bed with being awake rather than sleeping. If you cannot fall asleep, instead of forcing yourself to stay in bed, get up for a while and do something quiet. Return to bed when you start feeling sleepy again.

Avoid caffeine in the evening

Coffee, green tea, cola, and other caffeinated drinks can interfere with sleep. After around 2 p.m., consider switching to caffeine-free beverages.

 

4. Try a Relaxation Technique

The National Cancer Center of Korea introduces relaxation techniques based on cognitive behavioral approaches as one way to help manage sleep problems without medication.

Before going to bed, try one of the following for 15–20 minutes.

Deep Breathing

Breathe in through your nose for 4 seconds, hold for 4 seconds, and slowly breathe out for 6 seconds. As you breathe, focus on allowing your abdomen to gently rise. Repeat 5–10 times.

Progressive Muscle Relaxation

Starting with your toes, move gradually through your legs, abdomen, shoulders, and neck. Gently tense each muscle group for about 5 seconds, then release. This can help you become aware of tension in your body and gradually let it go.

A Warm Bath or Foot Bath

Taking a warm bath or foot bath 1–2 hours before bedtime may help promote sleepiness. Your body temperature rises temporarily and then gradually falls afterward, which may support the natural process of becoming sleepy.

Check Point: When Should You Talk to Your Doctor?

Consider speaking with your healthcare team if:

  • You have difficulty falling asleep for more than 2 weeks and it is affecting your daytime activities.
  • Pain, nausea, or other physical symptoms are interfering with your sleep.
  • Anxiety or emotional distress is making it difficult to maintain your daily life.

If sleep problems continue for a long time, they may affect your overall well-being and ability to cope with treatment.

Rather than trying to manage everything on your own, let your healthcare team know what you are experiencing.

You Don't Have to Blame Yourself for Not Sleeping

Difficulty sleeping is not a matter of willpower.

Cancer treatment itself can disrupt your body's natural rhythms, and sleep problems can happen to many people during treatment.

Tonight, start with just one thing.

  • Dim the lights in your bedroom.
  • Spend 5 minutes practicing deep breathing before bed.
  • If you cannot sleep, get out of bed for a while.

Small changes can be a good place to start.

You may also find our article [Signs of Caregiver Burnout and Available Support] helpful.

For more practical information about daily life during cancer treatment, you can also read [5 Gifts to Avoid Giving Someone Undergoing Cancer Treatment].

References

This article is intended for general informational purposes only. If sleep problems persist, please consult your healthcare provider.

Disclaimer: This article provides general information and is not intended to replace medical advice. If you have symptoms or require diagnosis or treatment, please consult a qualified healthcare professional. If you are currently taking medication or undergoing treatment, discuss any changes to your diet or lifestyle with your healthcare team before making them.

Back to blog

Leave a comment