Improving Sleep Without Medication

Dana Nolan, MS LMHCLicensed Mental Health Counselor

Mesothelioma-Related Factors That Affect Sleep

Treatment:Chemo-related bone pain or neuropathy,

nausea/GI problems, post-surgical pain and steroid-induced insomnia.

Psychological factors:Anxiety and worrying keep you from falling

asleep, and depression can cause hypersomnia (too much sleep).

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Mesothelioma-Related Factors That Affect Sleep (cont.)

Disease-related factors:Discomfort from fluid buildup, pain related to

tumor growth and shortness of breath.

Lifestyle factors:Increased caffeine intake to combat fatigue, lack

of exercise and change in daily routine.

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Average Sleep Cycle

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What’s Affecting Your Sleep?

It’s important to investigate what is keeping you awake. Is it:

Pain Anxiety Nausea/GI problems Environmental factors (room temperature, noise,

bed comfort, too much stimulation before bed) Erratic sleep schedule

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Different Types of Insomnia

Sleep-onset insomnia: Trouble falling asleep when you go to bed.

Sleep-maintenance insomnia: Awaking during the night and unable to return to sleep.

Early-awakening insomnia: Awaking too early and unable to return to sleep.

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When Are Sleep Medications Recommended?

Sleep difficulties are sporadic or temporary. Other medications lead to over-stimulation

(steroid use). Behavioral sleep strategies fail to work after a

reasonable attempt.

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What Are Behavioral Sleep Strategies?

Investigating your own sleep habits, environment and patterns.

Using one or all of the following strategies: Stimulus control Sleep scheduling Sleep restriction Relaxation therapy Sleep hygiene

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Stimulus Control Increased anxiety about one’s lack of

sleep and worrying about how much sleep they are getting leads to inability to sleep.

Refrain from counting the number of hours slept helps.

Removing the clock from the bedroom is recommended when “clock checking” increases anxiety at night.

Check self-talk about sleep. Some people catastrophize about their insomnia.

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Sleep Scheduling and Restriction

Get out of bed around the same time each day. Temporarily reduce the number of hours for a

few days allowed for sleep to increase body’s need for sleep.

Limit long naps later in the day. It is okay to nap for 45 minutes or less before 3 p.m.

Only go to bed for sleep and sex (no reading, watching TV and computer/tablet/phone).

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Relaxation Therapy

Active or passive relaxation at the end of the day to promote physical and mental calm. A warm bath Soothing soft music Dim lights in the home to reduce

light stimulation Meditation or relaxation

exercise

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Sleep Hygiene Avoid stimulants (caffeine and nicotine) and

alcohol too close to bedtime. Exercise early in the day. Avoid large meals before bedtime. Beware:

chocolate has caffeine! Spicy foods can stimulate our system and impact sleep. Limit fluid intake after 8 p.m.

Cool rooms are better for sleeping. Blue light exposure from TVs, smartphones, tablets

and computers have been shown to throw the body’s biological clock off and delay sleep.

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Resources

www.sleepfoundtion.org

www.cancer.gov/about-cancer/treatment/side-effects/sleep-disorders-pdq

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Contact Information

1-800-615-2270

(800) 615-2270