How to improve your sleep: Information for people who are undergoing or have finished their cancer treatment : University College London Hospitals NHS Foundation Trust

On this page...

Facts about sleep

One in three people with cancer report problems with sleep.

Sleep problems can include:

difficulty getting to sleep
waking up during the night
waking up early and being unable to fall back asleep
a combination of the above.

Your sleep follows a cycle of four stages:

stage 1 – you start to feel drowsy
stage 2 – light sleep
stage 3 – deep sleep (during this stage your body restores and repairs, and cells renew)
stage 4 – REM, or rapid eye movement (this is when you dream and memories are formed).

Most people go through four to six cycles per night.

You have more deep sleep in the first two to three cycles compared to the later cycles. This means that even if you only sleep for a short amount of time, you may still be getting enough of the sleep where your body restores and repairs itself.

It’s normal to wake up between the cycles. When trying to improve sleep, you should focus on getting back to sleep quicker once you are awake, and not the waking up itself.

People often incorrectly estimate how much sleep they’ve had the night before. Try to focus on the quality of sleep instead of the number of hours you’ve slept.

Not everyone needs eight hours of sleep – somewhere between five and 10 hours is enough.

What causes sleep problems?

There are many things that cause problems with sleep, including:

breathing difficulties
worry and anxiety
pain
changes in sleep pattern or environment
getting up to pee at night
hot flushes
being less active or napping during the day
medicines.

If you can, try to work out what is causing your sleep problem as this can help you to find a way to overcome it.

If you’re struggling to work out the cause or to improve your sleep, talk to your healthcare team or a support and information specialist.

Things you can do to improve your sleep

Food and drink

Making some small changes to what you eat and drink may help to improve your sleep:

Try to avoid caffeine, alcohol, spicy food (if you have acid reflux), and sugar in the evening.
If you want to have any of these, it’s better to have them earlier on in the day.
Also, try not to eat or drink too late in the evening.

Dos and don'ts in the evening

Dim computer, TV and phone screens if you have to use them. This is because the blue light from these screens sends a signal to your brain to stay awake.
Don’t watch TV that heightens emotions as you should feel calm before bedtime.
Don’t eat, drink or exercise near bedtime.

Improving your bedroom environment

Making some changes to your bedroom may help to improve your sleep. For example:

Make sure that your bedroom is not too hot or too cold.
Have a comfortable bed and bedding.
Limit noise in your bedroom (consider using ear plugs).
Make sure your bedroom is dark.
Hide your clock so you are not ‘clock watching’ when trying to sleep.
Don’t do ‘wakeful’ activities in the bedroom (such as watching TV, making phone calls or texting).

Complementary therapies

The complementary therapies we currently offer include aromatherapy, massage, reflexology and relaxation. All of these therapies can help to improve your sleep. Aromatherapy inhalers, which contain a blend of essential oils, and relaxation techniques are particularly helpful. You can use them at home either before sleep or if you wake during the night.

Visit our complementary therapies page to find out more about the therapies we offer or call 020 3447 8663.

If you would like to be referred for complementary therapy, speak to your hospital doctor or nurse, or a support and information specialist.

Techniques to improve your sleep

Develop a good routine

Get out of bed at the same time each day rather than going to bed at the same time each night. This will help to develop a good sleep pattern.
Try to stay active during the day.
Avoid napping unless you feel fatigued. Do things to keep you awake instead, like having a coffee or going for a short walk. If you need to have a nap, try to keep it to 30 minutes.
In the evening, spend some time writing down what’s on your mind. This could be any worries you have or planning what you need to do the following day.
Finally, do something relaxing before going to bed, like reading, listening to music or having a bath.

Dealing with worries during the day

If you have things on your mind that keep you awake, try to find ways to process these during the day. For example:

Talk to friends and family.
Attend a support group.
Speak to someone on a helpline.
Do things to distract yourself like puzzles, reading or cooking.
Try a relaxation technique.
Ask to be referred to a UCLH psychologist or psychotherapist.

Dealing with worries at night

You may find that you are still troubled with worries at night. This is common for many people because there are fewer distractions at night. We’ve listed a few things you can do if it happens:

Write down anything that worries you on a piece of paper to deal with in the morning. It may be helpful to keep a pen and piece of paper by your bedside.
Use mental distractions, like a relaxation technique.
Get out of bed if your worries are keeping you awake for more than 30 minutes. Go to another room and do something to distract yourself until you feel sleepy again. Only go back to bed when you feel sleepy.

Other support

There’s further support available to help you improve your sleep. You can:

Ask your hospital doctor or nurse, or a support and information specialist, to refer you to a UCLH psychologist or psychotherapist.
Visit our health and wellbeing resources web page: uclh.nhs.uk/msis-hwb
Download The Sleep Charity’s ebook or audiobook, Understanding Your Sleep: thesleepcharity.org.uk/information-support/adults/adult-sleep-ebook

University College London Hospitals NHS Foundation Trust cannot accept responsibility for information provided by external organisations.