Welcome to our new monthly blog series: Take Charge of Your Health and Wellness! This blog expands on our A Guide to Caring for Yourself by sharing various topics covering the full circle of physical, mental, and emotional well-being. On the 10th of each month, we'll share a new topic, why it is important, and provide you with tips for taking action. No matter where you are on your journey, with those beside you, we’re here to uplift and support you.
For the month of May, we encourage you to Build Better Sleep Habits!
Let’s talk about something almost everyone living with breast cancer struggles with at some point: sleep. Or more accurately, the lack of it. Whether it’s treatment side effects, stress, racing thoughts at 2 AM, hot flashes, medication schedules, or just life being life, getting quality sleep can feel frustratingly out of reach. But here’s the good news: improving your sleep doesn’t have to mean a complete lifestyle overhaul. A few intentional habits can make a surprisingly big impact.
And honestly? Sleep matters more than we sometimes give it credit for. While you sleep, your body is busy repairing tissues, regulating hormones, boosting immunity, organizing memories, and restoring energy. Good sleep can help improve mood, reduce stress, support healing, and even lessen feelings of pain and fatigue. Think of it as part of your care plan—right alongside nutrition, movement, and medical treatment.
First Things First: Make Quality Sleep a Priority
It sounds simple, but many of us treat sleep like the thing we’ll “get around to” after everything else is done. The laundry, the emails, the dishes, the doom-scrolling…. Instead, try thinking about sleep as an essential form of self-care. Just as we did at the beginning of this year, take charge of your health and commit to making quality sleep a priority!
How Much Sleep Do You Need?
Sleep happens in cycles, and each cycle is approximately 90 minutes in length. Most adults function best after completing 5 full cycles (about 7.5 hours). But everybody is different, especially during and after cancer treatment. If you feel great at 6 or 9 hours, then that's what works best for you! And remember, it's not just a matter of how much sleep you get, but also the quality of that sleep.
Try tracking your sleep for a few days:
- When do you fall asleep most easily?
- How many hours leave you feeling most refreshed?
- Do certain foods, activities, or stressors affect your sleep quality?
You might notice patterns you’ve never connected before.
Finally, Build Better Sleep Habits
Understand that there are many factors that can affect the quality and quantity of your sleep. Experiment with some of the tips below to get more of that wonderfully restorative sleep. You don’t need to do all of these perfectly. Pick one or two to start with and build from there. Your mind and body will thank you!
Keep a Consistent Sleep Schedule: Going to bed and waking up around the same time each day helps regulate your internal clock. Yes, even on weekends.
Create a Bedroom That Feels Restful: A cool, quiet, clutter-free room can make it easier to relax. Bonus points for fresh sheets and a made bed, as they make bedtime feel more inviting.
Get Morning Sunlight: Just 15 minutes of sunlight in the morning can help reset your circadian rhythm and signal to your body that it’s time to be awake and alert.
Reduce Evening Screen Time: Phones, tablets, and TVs emit blue light that can interfere with melatonin production. Try dimming lights and stepping away from screens before bed when possible.
Practice Mindfulness to Help You Relax: Remember last month's activity? Take a few moments before bedtime to practice mindfulness: focus on slow, deep breaths to relax the mind and body.
Move Your Body: Regular exercise can improve sleep quality, reduce stress, and boost energy levels. Even gentle movement like walking or stretching counts. Consider trying a gentle restorative yoga practice just before bed.
Watch the Afternoon Caffeine: That afternoon coffee or soda may still be hanging around in your system at bedtime. Try cutting off caffeine after 2 p.m. and see if it helps.
Limit Alcohol Before Bed: Alcohol might make you sleepy initially, but it often disrupts deeper, restorative sleep later in the night.
Check Your Vitamin D Levels: Low vitamin D can sometimes affect sleep and mood. Talk with your healthcare provider if you’re concerned about your vitamin D levels.
Don’t Forget the Food-Sleep Connection: Sleep and nutrition are deeply connected. Poor sleep can increase cravings for sugar, processed foods, and caffeine, which can then make it even harder to sleep well the next night. It becomes a cycle fast.
Sweet Dreams!
The goal isn’t perfection--simply awareness and committing to better sleep! Remind yourself that every small choice that supports rest also supports healing. So for the month of May, consider giving yourself permission to slow down, create a bedtime routine you actually enjoy, and treat sleep like the powerful medicine it can be. Your body has been through a lot. Rest is not lazy. Rest is part of recovery! Share your favorite ways to build better sleep habits, so others can benefit from your success!