SLEEPING PROBLEMS

Read the latest integrative oncology news on managing side effects and symptoms on the blog

Sleep/Wake Disturbances (Oncology Nursing Society)

Sleeping problems in patients with cancer (National Cancer Institute)

Insomnia in the patient with cancer (Oncolink- University of Pennsylvania)

Sleeping problems and insomnia (Cancer.net)

Sleep problems (American Cancer Society)

Acupuncture may be helpful with insomnia in patients with cancer

Ten Natural Sleep Tips: Natural Remedies for Insomnia and Insomnia Herbs (Dr Andrew Weil)

Some studies suggest that individuals who do not get enough sleep at night may be at greater risk of developing cancer.
The theory is that melatonin (a sleep regulatory hormone that is released at night when you are asleep) is not produced in the same amount as when you get sleep at night. Melatonin has been shown to slow tumor growth. (Read more here)

Did you know that not getting enough sleep can affect your immune system?
Having a strong immune system is important not only for helping to fight-off infections, but it also is important in helping to prevent cancers from developing, growing or recurring. (Read More Here)

Sleep supplements
**If you are actively undergoing treatment for cancer, I do not recommend taking any supplements without first discussing this with your oncologist**

Valerian (an herbal sedative): Take one to two capsules of a product standardized to 1 percent valerenic acid a half hour before bedtime. (More information about valerian)

Melatonin (a neurotransmitter that regulates the wake/sleep cycle and other daily biorhythms): Try sublingual tablets (to be placed under the tongue and allowed to dissolve); take 2.5 mg at bedtime as an occasional dose, making sure that your bedroom is completely dark. (More information about melatonin)

Great technique for relaxing: "The 4-7-8 (or Relaxing Breath) Exercise"

"I highly recommend this relaxation technique as a very simple and effective way to get you into a relaxed state quickly. You can learn the "relaxing breath" in a short amount of time and it is very simple to do. This can be done before going to bed, before going to the doctors office (if that makes you nervous) or in any stressful situation."- Brian Lawenda, MD

Instructions (Quoted from DrWeil.Com)

"This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it." -by Andrew Weil, MD