Sleep 

Many people can find that they have difficulty sleeping following a cancer diagnosis and during treatment.   

Different people need different amounts of sleep, on average, adults need between seven and nine hours of sleep every night, but anything from six to ten hours is normal. As we get older, we sleep less deeply and wake up more during the night. 

Sleeping well can contribute to physical health, emotional wellbeing, improved energy levels, motivation and managing pain. If you find you are having difficulty falling asleep, staying asleep or getting back to sleep you may need help to improve your sleep quality.  

What can cause difficulty with sleep? 

There are many reasons for your sleep to be interrupted, including: 

• Symptoms caused by the cancer 

• Side effects of treatment 

• Taking medications that affect sleep 

• Physical problems such as pain, discomfort or feeling unwell 

• Worry, anxiety or low mood 

• Hot flushes 

• Needing to use the toilet during the night 

• Being less physically active during the day   

• Sleeping more during the day 

• Having a different sleep routine to your partner 

• Having an uncomfortable bed 

• The bedroom being too hot or cold, too light or too noisy 

• Smoking or drinking alcohol or caffeine in the evening 

Impact of disturbed sleep 

Lack of sleep can affect your daily life. You may experience 

• Tiredness or fatigue  

• Difficulty concentrating or making decisions 

• Changes in mood, including being irritable  

Tips for better sleep 

Having good sleep habits can make a big difference if you are finding it hard to sleep. Here are some practical tips:   

• Create a routine 

Try to go to bed and wake up at the same time every day. 

• Use your bedroom for sleep 

Keep one area for sleeping, such as your bedroom. 

• Make your bedroom relaxing 

Keep it dark, quiet and comfortable.  Dark curtains or blinds can help block light, and an eye mask can be helpful. If noise is a problem, try ear plugs. 

• Limit caffeine and nicotine  

Avoid these after 4pm as they can affect sleep. 

• Reduce screen time before bed 

Avoid watching TV or using your phone in the hour before bedtime. 

• Prepare for sleep. 

Do something relaxing, like having a warm bath, listening to gentle music or read a book. These will act as cues to your body that it is time for bed. 

• Write down your worries 

Keep a pen and paper by your bed. If you experience worries or persistent thoughts, write them down and deal with them later. For further information on management of stress and anxiety please see the Emotional and Psychological Wellbeing section. 

• Practice relaxation techniques 

Breathing exercises and mindfulness can help you relax. 

• Be active during the day 

Physical activity can improve sleep quality. For more information and resources please see the Physical Activity section. 

• Avoid long naps 

If you need to nap because of fatigue, try to keep it short, about 20-30 minutes. For further information, please see the Fatigue section. 

• If you wake and can’t sleep 

Don’t lie in bed worrying about sleep, take a break, get out of bed and try to empty your mind while you do something relaxing. 

 Resources 

Sleepio is a cognitive behavioural therapy (CBT) app that has been clinically proven to improve sleep disturbance that is caused by worry or anxiety. 

It is free for people with a cancer diagnosis and available through Macmillan.   

Register for Sleepio on the Macmillan Cancer Support website here or scan the QR code. 

Further information can be found on the Macmillan website  

Difficulty sleeping (insomnia) | Macmillan Cancer Support 

Understanding your sleep, the Sleep Charity 

Adult Sleep eBook – The Sleep Charity 

Support available 

Macmillan offer additional support online which you may find helpful to talk to others going through a similar thing. 

• Their Online Community is a free to use network where you can talk to people who are also struggling with sleep and fatigue. 

• The Awake and up all night group is an online support area for people who are awake at night. This discussion thread is for members who have trouble sleeping and looking for somewhere to talk, would like some company and support each other during the night and share some things you do that helps you get to sleep.