What to do today to sleep better tonight?
Many people with prostate cancer have trouble sleeping. And for good reasons: not only can treatments for the disease create anxiety and uncertainty in the life of the person affected, but they can also disturb their sleep patterns and create insomnia.
Sleep responds to a specific rhythm. If we constantly change the time we go to bed and the time we wake up, we disrupt our biological clock and have more trouble falling asleep afterwards. If you have a predictable routine; your sleep will be more regular, too.
Your bedroom should be dark and quiet and should only be used for sleep and sexual activity. Avoid eating, watching TV, working, surfing the Internet or reading.
What you can do
Here is what you can do today to create a climate that is conducive to relaxation and sleep and to sleep better tonight.
- Eat smaller and more frequent meals (e.g. six small meals a day) and avoid a high-fat meal at supper time.
- Set aside time during the day for gentle to moderate exercise, such as taking a good walk.
- If you take a nap, limit the time to less than 60 minutes, before 3 p.m. Avoid taking long naps late in the afternoon.
- Adjust your room to your liking (temperature, light, curtains) and make sure your bed, pillows and sheets are clean and comfortable.
- We put a soft pedal on coffee and alcohol at the end of the day or in the evening, if we have trouble sleeping.
- Stay away from blue light emitted from the screens of telephones, computers or digital tablets. Blue light disrupts the biological clock, affecting the circadian cycle, which tells the brain that it's time to sleep or be awake.
- Set aside at least an hour to relax before bedtime and do activities to prepare you for sleep such as reading, watching TV, listening to music.
- Go to bed only when you are sleepy, that is, when you yawn, your eyelids become heavy and you have an irresistible urge to close your eyes, lie down and sleep.
Unable to sleep?
If you are unable to fall asleep or go back to sleep inside for 20 to 30 minutes, get out of bed and go to another room.
- Do a quiet, boring activity until you are drowsy again.
- Avoid watching the clock, watching TV, or turning on bright lights.
- Don't go back to bed too quickly.
- Repeat this step as often as necessary.
Seek professional advice
In case of persistent insomnia, do not hesitate to seek the help of a professional, such as a pharmacist or your doctor. Your doctor will be able to advise you on the appropriate medications that can help you sleep, especially if you have prostate cancer.
Take the time to visit each of our pages on this website, as well as our YouTube channel, in order to get familiar with the disease with our expert lectures, our section on available resources, the support that is offered to you.
Do you have any questions or concerns? Above all, do not hesitate. Contact us at 1 855 899-2873 to discuss with a nurse specializing in uro-oncology. It's simple and free, like all our services.
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Written by PROCURE. © All rights reserved - 2020