Sleep Difficulties after Cancer
I recently refound this report about sleep.It was not a big surprise to me to read it a few years ago or to rered it now. It is from www.medicalnewstoday.com
Although I am blessed to be a world-class sleeper, I work with many women who have ongoing troubles getting to sleep and staying asleep at night. Whether the reasons are hot flashes, ruminating about health, family, work, or other worries, aches and pains, normal need for less sleep with aging, the bottom line is that sleep is often a problem. We all know that, if you don't sleep, your judgment is less sharp, your reactions are less crisp, and you generally feel rotten.
If you feel that you have frequent problems with sleep and feeling rested, do speak with your Primary Care Physician. There are a range of medications that can help, and a referral to a Sleep Specialist may help a lot.
Here is the report:
Long-Term Breast Cancer Survivors Often Suffer Sleep Disturbance
11 Jun 2008
A research abstract presented on Monday at SLEEP 2008, the 22nd Annual Meeting of the
Associated Professional Sleep Societies (APSS), finds that poor sleep is a problem in long-term breast cancer survivors.
The study, authored by Julie L. Elam, of Indiana University, was based on 246 breast cancer survivors with an average age of 48 years. Seventy-six percent of the participants were Caucasian, 73 percent employed, 73 percent married or partnered, 70 percent postmenopausal, 58 percent with a college education, and 43 percent with at least one concurrent medical problem. The women were an average of 5.62 years post-treatment.
According to the results, 65 percent of breast cancer survivors scored at or above the cut-off for poor sleep. Breast cancer survivors in the minority, those with hot flashes, with high physical functioning, and high depressive symptoms were more likely to have poor scores on the Pittsburgh Sleep Quality Index, self-rated questionnaire that assesses sleep quality and disturbances over a one-month time interval.
"This study provided new information about predictors of poor sleep in long-term breast cancer survivors," said Elam. "The purpose of the study was to examine a comprehensive list of physiological, psychological, and environmental factors that contribute to poor sleep for this population. The findings indicated that sleep disturbances were problematic in long-term survivors with physiological and psychological predictors of poor sleep."
Sleep plays a vital role in promoting a woman's health and well being. Getting the required amount of sleep is likely to enhance a woman's overall quality of life. Yet, women face many potential barriers - such as life events, depression, illness, and medication use - that can disrupt and disturb her sleep. Overcoming these challenges can help her enjoy the daily benefits of feeling alert and well rested.
It is recommended that women get between seven and eight hours of nightly sleep.
The American Academy of Sleep Medicine (AASM) offers the following tips for women on how to get a good night's sleep:
Follow a consistent bedtime routine.
Establish a relaxing setting at bedtime.
Get a full night's sleep every night.
Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant,
prior to bedtime.
Do not bring your worries to bed with you.
Do not go to bed hungry, but don't eat a big meal before bedtime either.
Avoid any rigorous exercise within six hours of your bedtime.
Make your bedroom quiet, dark and a little bit cool.
Get up at the same time every morning.