10 Tips to Get More Sleep

The NIH says adults need 7-8 hours of sleep each night to be well-rested, but that most people get less than that. They recommend these tips for getting a good night’s sleep.( Tips for health )

1. Go to sleep at the same time each night, and get up at the same time each morning.
2. Avoid naps after 3 p.m.
3. Stay away from caffeine and alcohol late in the day.
4. Avoid nicotine completely.
5. Get regular exercise, but not within 2-3 hours of bedtime.
6. Don't eat a heavy meal late in the day, but a light snack before bedtime is OK.
7. Make your bedroom comfortable, dark, quiet, and not too warm or cold.
8. Follow a routine to help you relax before sleep (for example, reading or listening to music).
9. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
10. See a doctor if you continue to have trouble sleeping.

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Teens and Sleep

Sleep problems are a special concern for teenagers. The average teen needs about 9 hours of sleep a night, but most don’t get it. According to the National Sleep Foundation (NSF), lack of sleep is linked to depressive mood symptoms in teens. It can also hurt academic performance in the classroom and physical performance in sports.
A sleepy teenager behind the wheel of a car is an especially dangerous combination. The NSF says drowsy drivers cause more than 100,000 crashes each year.
In addition to the sleep tips for adults, teens can also try:

• Avoiding screen time at least an hour before bed
• Banning all-nighters (Don’t leave homework for the last minute!)
• Writing in a diary or on a to-do list just before sleep, to reduce stress
• Sleeping no more than 2 hours later on weekend mornings than on weekday mornings. Sleeping in longer than that will disrupt a teen’s body clock and make it even harder to wake up on time Monday morning.

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Sleep Tips for Cancer Patients

People in cancer treatment may sleep more than usual, or they may have trouble sleeping.

Sleep Problems

Any change in your usual sleeping habits can cause a sleep problem. People who are getting treatment for cancer may get more tired and may need to sleep more than usual. Sometimes, the opposite occurs and people have trouble sleeping. Reasons for changes in usual sleeping habits include pain, anxiety, worry, depression (see the related sections), night sweats, or the side effects of treatment or medicines.

What the patient can do

• Sleep as much as your body tells you to, but when you’re awake, try to exercise at least once a day. Do this at least 2 to 3 hours before bedtime.
• Avoid caffeine for at least 6 to 8 hours before bedtime – longer if it affects your sleep.
• Do not drink alcohol in the evening. It can keep you awake as it “wears off.”
• Drink warm, caffeine-free drinks, such as warm milk or decaf tea, before sleep.
• Use a quiet setting for rest at the same time each day. Take short daytime naps if needed (less than an hour) to avoid interfering with nighttime sleep.
• Take prescribed sleeping medicine or pain relievers at the same time each night.
• Have someone rub your back or massage your feet before bedtime.
• Keep sheets clean, neatly tucked in, and as free from wrinkles as possible.
• Talk with your cancer team about relaxation therapy or getting a referral to a hypnotherapist.

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What caregivers can do

• Help keep the room quiet and comfortable during sleep.
• Offer gentle backrubs or foot massages near bedtime.
• Offer a light bedtime snack.
• Let the cancer team know if the patient seems to be confused during the night.

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Call the cancer team if the patient:

• Is confused at night
• Can’t sleep at all at night

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