Why Sleep Matters for Cancer Recovery
Sleep and Cancer | Resting During Cancer Treatment
Sleep is a vital yet often overlooked part of cancer recovery. Beyond its role in general health, sleep plays a key part in supporting the immune system, improving the effectiveness of treatments, and helping with emotional well-being for people during cancer treatment. Good-quality sleep can make a big difference to how we feel and function during the day—something that cancer treatments often disrupt. Research shows that better sleep is linked to better recovery, improved treatment outcomes, and even longer survival for those facing cancer.
How Sleep Helps with Recovery
Sleep is when the body does its repair work, balances hormones, and strengthens the immune system—all of which are especially important when recovering from cancer. Prioritising good sleep habits can improve the body’s ability to fight cancer and cope with treatments.
As an example of this process, melatonin—a hormone produced while we sleep—can slow the growth of cancer cells and help treatments work better. By boosting the body’s defences and building resilience, sleep becomes a powerful part of your recovery journey.
Sleep and Treatment Outcomes
Cancer treatments such as chemotherapy and radiotherapy can be very hard on the body, causing fatigue and stress. Sleep helps counter this by allowing the body to repair cells and reduce inflammation. During sleep, proteins called cytokines are produced, which help the body fight infections and heal itself.
Getting enough sleep has been linked to better treatment outcomes. For those struggling with insomnia, therapies like Cognitive Behavioural Therapy for Insomnia (CBT-I) can help improve sleep, making it easier to manage the demands of treatment and recovery.
Emotional and Mental Well-being
A cancer diagnosis is life-changing and can bring feelings of fear, sadness, and loneliness. Sleep can help by supporting our mental and emotional resilience.
During REM sleep—sometimes called “dream sleep”—the brain processes difficult emotions and trauma. Sleep also helps regulate mood and lower stress levels, which is crucial for mental health during recovery. Good-quality sleep can reduce feelings of anxiety and depression, helping you feel calmer and more in control.
Tips for Better Sleep
If you’re living with cancer, small changes to your routine can make a big difference to your sleep quality:
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Stick to a consistent sleep schedule
Going to bed and waking up at the same time each day helps us align with our internal body clock, this makes it easier to fall asleep and wake up alert. Additional working in harmony with our body clock makes all our bodily functions work that bit better. -
Create a relaxing bedtime routine
A calming routine can help signal to your body that it’s time to rest. Try a warm bath or shower, dim the lights, read a book, or practise breathwork or mindfulness exercises. -
Optimise your sleep environment
Keep your bedroom cool, dark, and quiet. Remove anything not related to sleep, and avoid working or exercising in your bedroom. -
Stay gently active
Even a short walk or light stretching can help improve sleep. If you’re feeling unwell, try gentle movement that feels manageable. -
Limit alcohol
Alcohol can disrupt the quality of your sleep and make it harder to feel rested. It also inhibits dream sleep and all its added benefits. -
Ask for help if needed
If you’re finding it difficult to sleep, don’t hesitate to reach out for professional support. Sleep problems are common during cancer treatment, but they can be effectively managed. You don’t have to struggle alone.
Sleep: A Vital Part of Recovery
Sleep is a powerful ally in your fight against cancer. By improving sleep, you can boost your immune system, enhance treatment outcomes, and improve your overall quality of life.
If you’re struggling with sleep, we’re here to help. Small changes can make a big difference, and you don’t have to do it alone. At The Sleep Project we are passionate about helping people gain the benefits of a better sleep, get in touch today.
References
Prevalence of Sleep Disturbance in Patients With Cancer: A Systematic Review and Meta-Analysis. April 28, 2022
‘CBT-I in Cancer: We Know It Works, so Why Are are We Waiting?’
The relationship between fatigue and sleep in cancer patients: a review. 11 January 2002
Sleep wake disturbances in people with cancer and their caregivers: state of the science. Nov 2005
Cognitive Behavioral Therapy for Insomnia Reduces Depression in Cancer Survivors. 2019
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