Many cancer survivors expect restful nights once cancer treatment ends, but they often find themselves lying awake, struggling to sleep.
“Sleep problems after cancer are really common, with at least half of cancer patients having some sleep issues,” says Andrew Salner, MD, FACR, FASTRO, Medical Director at Hartford HealthCare Cancer Institute. “It can come from treatment side effects, anxiety, pain or medication changes. The good news is that there are ways we can help.”
Here’s what to try tonight.
1. Reprogram your sleep routine
Cancer treatment can easily throw off your normal schedule.
“Napping more, spending extra time in bed or going to sleep earlier can disrupt your body’s natural sleep rhythm,” explains Dr. Salner.
But it’s possible to reset your internal clock. Try:
- Going to bed and waking up at the same time each day.
- Using your bed only for sleep.
- Avoiding TV, phone, and tablet screens for an hour before bedtime.
- Limiting daytime naps when possible.
- Avoiding caffeine within 6 hours of bedtime.
- Avoiding heavy meals and alcohol within 2 hours of bedtime.
And on those nights where you can’t seem to fall asleep, don’t try to wait it out. Get up after about 20 minutes and return to bed once you start to feel sleepy.
> Related: You’re Sleeping Wrong: 5 Habits That Actually Help You Rest
2. Quiet your mind
For many survivors who’ve just been through the stress of treatment, nighttime can be tricky.
“A lot of survivors say their thoughts get louder at night,” says Dr. Salner. “That’s a very normal response after something as stressful as cancer treatment. Luckily, there are simple techniques that can help sleep come more naturally.”
Try calming your mind before bed:
- Keep a notebook handy to jot down worries or intrusive thoughts.
- Practice slow breathing or progressive muscle relaxation.
- Try guided meditation, yoga or mindfulness.
- Listen to calming music or a relaxation recording before bed.
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3. Use daylight and movement to reset your body’s clock
Cancer treatment can also disrupt your circadian rhythm, your body’s internal sleep-wake cycle.
“Two of the best ways to reset it are sunlight and physical activity,” says Dr. Salner.
Try adding these to your daily routine:
- Get outside within 30–60 minutes of waking up.
- Walk outdoors when you can.
- Do 30 minutes of light to moderate exercise most days, but avoid intense exercise within 2 hours of bedtime.
“Gentle daytime activity can make a real difference,” says Dr. Salner. “Even a short walk outside can help your body settle back into a healthy rhythm.”
> Related: Could Your Workout Routine Protect You From Cancer?
4. Be cautious with sleep medications
It’s common to be prescribed sleep medication during or after cancer treatment.
And they do help — in the short term. But they don’t always address the underlying causes of insomnia.
“While meds can sometimes help temporarily, we’re looking further ahead,” says Dr. Salner. “That’s why we also focus on sleep therapy, consistent routines, managing stress and staying active during the day to help restore natural sleep over time. We may also recommend counseling and cognitive behavioral therapy (CBT) to help you relax and reduce anxiety.”
> Related: 5 Things Every Cancer Survivor Should Know
Better sleep matters
Sleep problems are one of the most common, and often overlooked, challenges after cancer.
But better sleep can make a real difference in how you feel each day, improving energy, mood, focus and even pain tolerance.
“Survivorship is about more than finishing treatment,” says Dr. Salner. “It’s about feeling strong again, and sleep is an important part of the healing process. If sleep is a struggle, your cancer care team can help you find ways to get the rest you need.”
