Tips from an Occupational Therapist
Getting quality sleep is essential for physical and emotional well-being—but for many adults, restful sleep is elusive. This is especially true for individuals experiencing perimenopause or menopause, and for those on breast cancer preventative medications like tamoxifen or aromatase inhibitors, both of which can increase sleep disturbances.
The good news? Sleep hygiene, or healthy habits that support good sleep, can make a real difference.
Why Sleep Matters
Sleep is when the body repairs itself, memory consolidates, and hormones regulate. Chronic sleep deprivation can lead to issues with mood, immune function, metabolism, and even pain sensitivity. For individuals navigating hormone shifts or managing cancer prevention, prioritizing sleep isn’t a luxury—it’s a necessity.
Common Sleep Disruptors
- Hormonal Fluctuations: Hot flashes, night sweats, and mood changes in perimenopause and menopause often cause insomnia or fragmented sleep.
- Medications: Breast cancer preventive therapies can cause joint pain, hot flashes, and anxiety. All of which affect sleep quality. Discuss options for symptom management with your oncologist. Acupuncture has proven effectiveness. CBD is anecdotally reported to help.
- Caffeine: Caffeine can linger in your system for up to 8 hours. Consider cutting off caffeine after 12 p.m., especially if you’re sensitive to stimulants.
- Irregular Sleep Schedule: Going to bed and waking up at different times confuses your body’s circadian rhythm, making it harder to fall asleep and stay asleep.
- Screen Time: Blue light from phones and tablets can suppress melatonin, the hormone that signals sleep. You can set limits on your devices to reduce the time you are spending.
- Stress: When you have a lot on your mind, anxiety can creep into your dreams or allow you to wake in the night with worry. If under stress, mindfulness activities prior to sleep can help stop those wheels from turning to allow your mind to settle.
7 Proven Sleep Hygiene Tips
- Stick to a Routine: Go to bed and wake up at the same time every day, even on weekends.
- Create a Wind-Down Ritual: Take a warm bath, dim the lights, and listen to soothing music in the hour before bed.
- Cool Your Room: Lower your thermostat to 60–67°F and use moisture-wicking sheets and clothing if you experience night sweats.
- Avoid Alcohol Close to Bedtime: Alcohol may help you fall asleep, but it disrupts sleep cycles and increases night awakenings.
- Move Your Body: Regular gentle exercise like walking or yoga can promote deeper sleep, but avoid vigorous activity close to bedtime.
- Limit Fluids After 8 p.m.: Reducing fluid intake in the evening can prevent frequent nighttime bathroom trips.
- Journal It Out: If anxiety or racing thoughts keep you awake, jot them down before bed to help your mind unwind.
- Get out of bed and read: The bed needs to be a place for sleep and only sleep. If you awaken in the night and have difficulty falling back to sleep, it may seem counterintuitive, but you need to get out of bed and occupy your mind elsewhere. You don’t want to choose the most riveting or exciting text, you may choose to read a magazine that has light content or a book that is not a page-turner. As you engage in this quiet activity, you should become drowsy.
Relaxation & Meditation Techniques
Incorporating relaxation techniques before bed can reduce anxiety, promote calm, and support better sleep.
- Progressive Muscle Relaxation: Tense and then relax each muscle group, starting from your toes and working upward.
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4—repeat until calm.
- Guided Visualization: Picture a peaceful setting in your mind, such as a beach or forest, using all your senses.
- Mindfulness Meditation: Focus on your breath and bring awareness to the present moment without judgment.
Helpful Apps for Relaxation & Sleep
- Insight Timer (Free): Guided meditations, music, and sleep stories.
- Calm (Free + subscription): Bedtime stories, relaxation music, breathing techniques, and guided meditations.
- Headspace (Free + subscription): Meditation courses and “Sleepcasts” for falling asleep.
- Sleep Cycle: Tracks your sleep patterns and wakes you up in the lightest sleep phase.
Tailored Advice for Breast Cancer Survivors & Menopausal Women
If you’re managing hormonal therapies or entering menopause, consider the following:
- Talk to Your Doctor: About managing hot flashes or anxiety if they significantly impact your sleep.
- Consider working with a medical psychologist: therapy support is important.
- Mind Body Practices: Yoga, Tai Chi, or Qi Gong can reduce sleep-related symptoms in menopausal women.
- Acupuncture: These therapies may improve sleep quality and reduce night sweats.
- Supplements: CBD and Melatonin may be useful, but always consult your oncologist before adding any supplements.
Final Thought
Occupational therapy is about restoring lifestyle balance. If you are undergoing challenges due to illness, injury or disability, working with your OT to develop a personalized sleep hygiene routine and strategies to incorporate healthy habits into your lifestyle can make a positive impact on quality of life.
Better sleep isn’t about perfection—it’s about consistency. Small adjustments in your daily habits can lead to noticeable improvements in sleep quality over time. If you’re struggling, don’t hesitate to reach out to an OT who understands the interplay between hormonal health, cancer prevention, and restorative rest.
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Sleep well, live well & sweet dreams
Flourish Recovery & Wellness 