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Tips for Side Effects, Everyday Support

Securing Restful Sleep: 5 Essential Tips for a Tranquil Night

For many, achieving restful sleep is a nightly challenge, but those facing cancer often find this challenge intensified by emotional stress and the side effects of treatment. Understanding the vital role sleep plays in resting both mind and body, we've compiled practical and accessible tips to guide you toward a more serene slumber.

  1. Embrace Natural Light: Increase your exposure to natural light by spending time outdoors during daylight or in well-lit areas of your home to help reset your internal clock and boost your mood. 

  2. Minimize Screen Time: Reduce exposure to screens and blue light in the evening, as they can interfere with your ability to fall asleep. 

  3. Create a Relaxing Bedtime Routine: Initiate your body's relaxation response with calming activities before bed, like meditation or deep breathing. If meditation doesn't resonate with you or you're still mastering it, reflect on 5-10 things you're thankful for. Expressing gratitude can trigger hormones that promote relaxation and send calming signals to your brain. 

  4. Stay Active: Regular, gentle exercise can help regulate your sleep patterns, improve your mood, and increase your energy levels. Just be sure to avoid vigorous activity close to bedtime. 

  5. Stay Hydrated, But Not Too Late: Hydration is key, but moderate your evening fluid intake to reduce nighttime disruptions. 

BONUS TIP: Be sure your bedroom is reserved solely for sleep (and sex). While a cozy bed invites relaxation, lounging in it outside of sleep hours might disrupt your sleep routine. Create a clear association between your bed and rest by limiting bed activities to only sleep and sex. 

Remember, good sleep doesn't have to be a dream. With these tweaks to your daily routine, you're setting the stage for better zzz's. And, if you're still tossing and turning, don't hesitate to seek support, the Iris Care Team is here with additional personalized strategies and support to assist you.

This article meets Iris standards for medical accuracy. It has been fact-checked by the Iris Clinical Editorial Board, our team of oncology experts who ensure that the content is evidence based and up to date. The Iris Clinical Editorial Board includes board-certified oncologists and pharmacists, psychologists, advanced practice providers, licensed clinical social workers, oncology-certified nurses, and dietitians.