Fight Insomnia during Chemotherapy with following simple steps-
• Do not eat or exercise within 2 hours of bedtime
• Make the room dark
• If you have an electronic clock, or one with an illuminated face, turn the face away from you.
• Use the bed only for sleeping (not for watching TV or reading)
• Keep a consistent sleep schedule. Make sure you go to bed each night and wake up each morning, at the same time.
• Minimize daytime naps. If you must take a nap, do not sleep for more than an hour at a time. Longer naps will make you feel more tired, and may contribute to sleep problems such as insomnia.
• If it’s okay with your doctor, try some mild to moderate exercise during the day. For example, take a twenty- minute walk most days of the week. Exercise will help keep you up during the day; helps relieve stress, improve your mood, and oftentimes will help alleviate sleep problems.
• Ask your doctor or nurse if you are taking your medications at the right times of the day. As mentioned above, it is best not to take steroids in the evening.
• If you are drinking a lot of caffeine, try to slowly cut down and avoid drinking caffeine in the evening.
• If pain is causing difficulty sleeping, make sure you are taking prescribed medications as recommended. If this is not helping your pain, talk with your health care provider.
• If your sleep problems are because you are worried or anxious about your cancer, talk with your health care provider or social worker, and/or become involved with a support group. Try to listen to relaxing music or partake in activities that help you feel less tense (i.e. singing, praying, cooking, painting, reading, etc.).
• If you are feeling depressed, notify your health care provider.
• Some people have found over-the-counter remedies such as aspirin, ibuprophen, diphenhydramine or acetominophen with diphenhydramine to be helpful. As with any medication, you should check with your health care provider before taking any medications.
