Some of the thoughts and beliefs we hold about sleep can actually make it harder to fall asleep.
If you find yourself thinking things like, “I’m never going to get to sleep” or “Tomorrow is going to be a disaster because of this,” it’s important to recognise these stressful thoughts and replace them with more helpful ones. See the examples below for ways you can shift your thinking to support better sleep.
Firstly, it is important to bust a few myths about sleep
Fact:
Everyone’s sleep need is different. Sleep can vary across the days. The amount of sleep we need also changes across our life, as we tend to sleep less as we get older. Our bodies can adjust to different amounts of sleep.
Fact:
Our bodies catch up on lost sleep by sleeping deeper and better the next time we sleep. Going to bed early or sleeping in late can make it harder for you to sleep when it is best for your body clock.
Tell yourself: ‘If I didn’t sleep well last night, I will go to bed when sleepy (and not too early), and get up at my usual time.’ Our bodies can adjust to different amounts of sleep.
Fact:
You might not feel 100% after a poor night’s sleep, but you can probably do most things reasonably well.
Tell yourself: ‘I don’t have to be 100% all of the time, 70% is plenty’. Avoid thinking that a poor night’s sleep will ruin your day, or cancelling plans because you didn’t get enough sleep.
Fact:
You may notice other thoughts that cause you to worry about your sleep.
Try reminding yourself that our bodies are designed to cope and adjust to sleep loss. If our sleep is shorter (fewer hours) we move into the deep stages of sleep more quickly (the important stages of sleep).
Try telling yourself: ‘Worrying isn’t going to help. I need to trust my body to get the sleep I need’.
Managing worries about sleep
An ‘active mind’ happens when your thoughts are racing or you’re preoccupied with worries. You might find your attention jumping from one concern to another, making it difficult to fall asleep. A busy mind can interfere with the natural signals from your body clock and sleep drive.
To help quiet your mind and improve sleep, it’s important to address stress and worries during the day. Here are some strategies to create a calm mind and support restful sleep:
It’s natural to worry about things like your cancer returning or progressing, or about how treatment might affect your family and work. These are common fears for people with cancer. However, many of these worries fall into the category of unsolvable problems—issues that have no immediate solution or clear answer. While it’s understandable to have these thoughts, focusing on them can be draining and unhelpful. It’s important to recognise the difference between solvable and unsolvable worries.
Solvable worries, like paying a bill or booking an appointment, can feel urgent and intrusive when you’re trying to sleep. The key is to address these worries at a more suitable time, well before bedtime, so they don’t disrupt your sleep. Here’s how:
- Set Aside Worry Time: Choose a specific time during the day (at least a few hours before bedtime) to think about and address your solvable worries. Use this time to write down any tasks or concerns and brainstorm actionable steps.
- Create a To-Do List: Writing down your worries and tasks can help clear your mind. Once they’re on paper, you can stop carrying them around mentally, knowing you’ll tackle them at the right time.
- Plan Ahead: If a worry pops up during the day, jot it down immediately to revisit during your scheduled worry time. This prevents the worry from lingering or resurfacing when you’re trying to sleep.
- Establish a Nighttime Routine: Engage in calming activities before bed, like reading, light stretching, or practicing relaxation techniques. This helps signal to your brain that it’s time to wind down, not to problem-solve.
These are worries with no immediate solution, such as “What if my cancer comes back?” or “What if my treatment doesn’t work?” These thoughts, while natural, often lead to more stress without offering a way forward. Here are some strategies to help you let go of unsolvable worries:
- Leaves on a Stream: Imagine sitting by a stream. Place each worry on a leaf and watch it float away, reminding yourself that you don’t need to hold onto every thought.
- Thought Bubble/Cloud: Visualise your worries as bubbles or clouds drifting by. Notice them without engaging or trying to solve them, letting them pass on their own.
- Problem Solving Awareness: Recognize when your mind shifts into problem-solving mode. Gently remind yourself that while your mind is trying to help, some problems simply can’t be solved in the moment, and that’s okay.
For more strategies and detailed guidance, refer to page 18-19 of the Can-Sleep workbook.
Try diaphragmatic breathing, visualization, or progressive muscle relaxation to help calm your body and mind. See: Breathing and Relaxation Techniques from Cancer Research UK.
Mindfulness can help bring your focus to the present moment and reduce anxiety.
- Smiling Mind app on iPhone and Android for short, free mindfulness practices.
- Insight Timer on iPhone and Android for some free mindful practices for sleep and anxiety.
- Finding Calm During Cancer podcast includes a series of free meditation and mindfulness practices from the Cancer Council Australia.
This gentle form of exercise has been shown to improve sleep and reduce stress.
See Tai chi video series from the Memorial Sloan Kettering Cancer Centre.