What Do I Do Now? - 68

68
SIDE EFFECTS AND SYMPTOM MANAGEMENT /// CHAPTER 42
» Set up a bedtime routine and stick to it. Routines train your
brain and over time can help you get to sleep easier.
* Turn off devices, take a shower, read a book or listen to
music and turn lights off at the same time each night.
» Use an app to help you relax before sleep. Here are some free
apps that have music, guided meditations and other sounds
that can be soothing and help get your brain ready for sleep.
* Relax Melodies
* Pzizz
* White Noise
* Relax and Sleep Well Hypnosis
* Calm
» Try relaxation techniques, such as Progressive Muscle
Relaxation (PMR) and deep breathing exercises. There are apps
for your electronic device and guided videos on YouTube that
can help with these types of relaxation.
» Try using a sleep diary that helps you keep track of your sleep
habits, patterns, and progress. Keeping track of your sleep
problems may help you notice how to make changes in your
behavior. Sleep diary templates can be found through a quick
Google search or on apps for your electronic device.
» Keep your bedroom a comfortable temperature.
» Go to bed when drowsy. If you're not asleep in 10-15 minutes,
get up and do something boring. If you stay in bed while awake,
that will associate your bed with insomnia rather than sleep.
» Avoid caffeine after 2 PM. If you're still having trouble with
sleep, stop drinking caffeine altogether.
» Keep your bedroom reserved for relaxation and sleep only.
Never argue in your bedroom. Don't use your bedroom to do
homework, use a computer or watch TV.
» Keep a dark room and use " white noise. " If you need a
nightlight, look for a red or orange one. Use a fan, sound
machine or app to block out noises.
IF YOU CAN'T
SLEEP
Most people wake up one or two times
a night for various reasons. If you get up
in the middle of the night and cannot get
back to sleep within 15-20 min, do not
stay in bed " trying hard " to sleep.
What to do:
* Get out of bed and leave the
bedroom
* Read
* Have a light snack
* Do some quiet activity
* Take a bath
What not to do:
» Do not perform challenging or
engaging activities such as work,
housework, etc.
» Do not watch TV.
You will generally find that you can get
back to sleep 20 minutes or so later.
Still having trouble
sleeping?
Talk to your doctor for some more
ideas. Treatment for sleep problems
may include over-the-counter
supplements (such as melatonin),
behavioral interventions, and/or
prescription medications. Sometimes,
a combination of lifestyle changes and
medications are necessary to reset your
clock. It is important to consult with a
health professional before starting any
kind of treatment, as some medications
and supplements can interfere with your
cancer treatment.

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What Do I Do Now?

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Contents
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What Do I Do Now? - Contents
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