improving your sleep without medication
TRANSCRIPT
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).
(800) 615-2270
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.
(800) 615-2270
Average Sleep Cycle
(800) 615-2270
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
(800) 615-2270
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.
(800) 615-2270
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.
(800) 615-2270
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
(800) 615-2270
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.
(800) 615-2270
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).
(800) 615-2270
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
(800) 615-2270
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.
(800) 615-2270
Resources
www.sleepfoundtion.org
www.cancer.gov/about-cancer/treatment/side-effects/sleep-disorders-pdq
(800) 615-2270
Contact Information
1-800-615-2270
(800) 615-2270