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PiNK 2019 WINTER p.6-p.7<\/strong><\/p>\n Difficultly getting to sleep or staying asleep \u2013 known as insomnia \u2013 is a common problem, affecting around one in three people in the UK, according to the NHS. \u00a0\u00a0\u00a0\u00a0\u00a0If you\u2019re finding it hard to drop off or to get enough sleep to feel alert the next day, the first question to ask is: what\u2019s causing your sleep to be disrupted?<\/p>\n According to independent sleep expert Dr Neil Stanley, there are several reasons why someone diagnosed with breast cancer may have trouble sleeping.<\/p>\n \u2018It\u2019s going to be a stressful and worrisome time,\u2019 says Neil. \u2018Stress and worry are part of dealing with the situation, but stress and worry are also the enemies of sleep.<\/p>\n \u2018Many medicines also have a negative effect on sleep,\u2019 he says. For example, steroid drugs \u2013 often given to relieve sickness from chemotherapy \u2013 can cause difficulty sleeping. Some side effects can also disrupt sleep, such as hot flushes and night sweats caused by hormone therapy.<\/p>\n Identifying what\u2019s causing your insomnia, and what you can do about it, is an important step towards improving your sleep.<\/p>\n \u2018Don\u2019t just accept poor sleep as part of having cancer,\u2019 says Neil.<\/p>\n \u2018For stress and anxiety, you need to look at stress-reduction techniques.\u2019 There are many self-help techniques you can try, from relaxation and meditation to exercise. \u2018Find the right one for you,\u2019 says Neil.<\/p>\n If your sleeplessness is a result of medication or its side effects, speak to your specialist team to see what can be done.<\/p>\n Feeling sleepy during the day can be a sign that you\u2019re not getting enough sleep at night. But there is a difference between sleepiness and fatigue. Fatigue is extreme tiredness or a lack of energy that may not get better with sleep or rest, and is a common side effect of breast cancer treatment.<\/p>\n There are various things you can do to help manage fatigue, such as staying physically active.<\/p>\n \u2018If you ask a good sleeper what they do to get to sleep, they\u2019ll say: \u201cNothing\u201d,\u2019 says Neil. But according to him, there are generally three things you need when going to sleep.<\/p>\n \u2018First, your bedroom needs to be conducive to sleeping,\u2019 he says.<\/p>\n \u2018This means dark, quiet, cool and comfortable.\u2019 If sharing a bed with your partner is causing sleep disruption, or you worry about disrupting their sleep, you may want to try sleeping separately.<\/p>\n Next, you need a relaxed body. One way to ensure this is by being awake during the day. Doing some exercise during daylight hours can also give your body a good reason to sleep at night.<\/p>\n The third thing you need is a quiet mind.<\/p>\n \u2018Most of the time it\u2019s the mind that\u2019s stopping you sleeping,\u2019 says Neil. \u2018You need to find a way of quieting it.\u2019 This is individual, he says. Some people like to read before going to bed, while others drink a hot milky drink or try meditation.<\/p>\n Does listening to Pink Floyd really loudly relax you? Then go ahead! \u2018It doesn\u2019t matter what you do, as long as it gives you a quiet mind,\u2019 s ays Neil.<\/p>\n Neil stresses the importance of \u2018winding down\u2019 at least 30 minutes before sleep. And it\u2019s best to put the smartphone or tablet screen to bed first.<\/p>\n An array of high-street products, from herbal tablets and drops to sprays and patches, claim to relieve sleep disturbances. Can a few drops of lavender oil on the pillow help you drift off?<\/p>\n \u2018There\u2019s no magic answer,\u2019 says Neil. \u2018It\u2019s whatever works for you.<\/p>\n \u2018If you can\u2019t stand the smell of lavender then it\u2019s not going to relax you. But there\u2019s no reason not to try something.\u2019 Neil stresses that if you do try something, then try it for at least a week, not just for one night.<\/p>\n What about medicines and sleep aids you can buy from the pharmacy?<\/p>\n \u2018Over-the-counter sleeping aids aren\u2019t long-term treatments,\u2019 says Neil. \u2018They\u2019re only designed to be used short term.\u2019 Sometimes a doctor might consider prescribing sleeping pills for insomnia.<\/p>\n Neil stresses that all drugs have side effects as well as benefits. And, of course, sleeping pills will not address the underlying causes of insomnia. But taking one occasionally may help.<\/p>\n Some people who have difficulties getting back to their old sleeping patterns find talking therapies helpful after a breast cancer diagnosis. You can ask your GP or specialist team about these.<\/p>\n If you\u2019re lying in bed right now, struggling to fall asleep, what should you do?<\/p>\n \u2018You shouldn\u2019t be struggling to get to sleep,\u2019 says Neil. \u2018The harder you try to fall asleep, the less likely you are to do so.\u2019<\/p>\n Neil\u2019s advice is that if you\u2019re still awake within 30 minutes of going to bed, get up, go to another room, do something else, then go back to bed when you feel sleepy.<\/p>\n \u2018You can\u2019t find sleep,\u2019 he says. \u2018You have to let sleep find you.\u2019<\/p>\n PiNK 2019 WINTER p.6-p.7 With the help of an expert, we look at the best ways to try to get…<\/p>\n","protected":false},"author":121,"featured_media":31323,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[694],"class_list":["post-31706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pink-article","tag-pink-en-2"],"yoast_head":"\nWith the help of an expert, we look at the best ways to try to get a good night\u2019s sleep.<\/h2>\n
\nIdentifying the cause<\/h3>\n
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<\/p>\nSleepy or fatigued?<\/h3>\n
Three things you need<\/h3>\n
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<\/p>\nSleep aids and treatments<\/h3>\n
Let sleep find you<\/h3>\n
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