Sleep issues, what works besides full on sleeping pills?

JustGrateful

I'm sure it's just my head running full speed ahead, but what, if anything, have you found that helps to put you asleep and keep you there? I either can't go to sleep or when I do, I wake up every hour. Any tips?

Bengal

I sometimes find I cannot shut off my brain and toss and turn for hours. I prefer not to get the habit of relying on a sleeping pill. Too much medication already plus high blood pressure which doesn't react well to may medications. I had tried mindfulness techniques and deep breathing exercises. Sometimes they help. Sometimes they do not. When I am really worked up and need to get sleep I will take a Xanax (anti-anxiety). It slows everything down and allows me to fall asleep. This is an "as needed" prescription and I only take it occasionally.

LiveWithCancer

A lot of people won't agree with me, but I often turn to prayer if my mind is racing and I can't seem to shut it off. For me ... and I admittedly am a person of great faith ... prayer gives me a calmness and peace that nothing else can.

Sometimes, a more secular solution is to read a book or play a game on my tablet. I know that they say not to play electronics before you go to bed, but I frequently do (while sipping on my very strong black coffee...) ... and the games will often bore me enough to go to sleep ... the point is to take your mind off of what you're worrying about or thinking about so that you can relax.

If none of my typical routes work, I often just get back up and do Bible study or write an email to a friend or whatever. You might try writing in a gratitude journal ... it helps you refocus your mind on positive things and might calm you enough to sleep.

With all that said, benadryl will put me to sleep for hours. When my allergies are bad, I avoid taking it for as long as I can because I know it is will cause me to sleep a day away if I take one.

Good luck!

LiveWithCancer

I forgot one other thing that really relaxes me sometimes. I haven't used it for a while, but for a bit, I kept a lavender pillow spray by my bed so that I could spray my pillow with the relaxing scent of lavender. It nearly always helped me fall into a pleasant sleep and if I woke up and smelled it again, lulled me back into a pleasant sleep pretty quickly.

po18guy

@LiveWithCancer Amen to that! Good old old fashioned faith is not popular or trendy these days. The peace and calm it provides cannot be described. The hope it provides - no matter how things turn out - is priceless. You do not have to purchase it in small bottles and while your supply may run thin at times, refills are always available for the asking. I credit my faith, as anachronistic or even superstitious as that may sound, with the absolutely inexplicable journey that I have been on. It has turned cancer from curse to blessing - if one can imagine that. It has given purpose to my suffering. So...

Now, if there is also a physiological cause of insomnia (immune suppressive high-dose steroids in my case), there is an older, well known drug named Trazodone that is available in generic, i.e. affordable form. It is a "clean drug" in that it it low toxicity and side effects are not in the negative realm, actually being desirable in many cases. It is primarily an anti-depressant/anti-anxiety drug, and who of us haven't experienced that in our journey? But, it is also a strong sedative which produces a good night's sleep. The good news is that Trazodone is not physically addictive, like so many drugs. Essentially, it may be started and stopped as needed. It may not be for everyone, but it is most certainly worth asking about and giving a try. Some adjustment of dosing is probably needed, but once arrived at, a good night's sleep can be realized.

So, a couple of low-cost solutions.

Kp2018

Right after initial diagnosis, my mind was running at full speed too, making a full night's sleep impossible. Question after question, worry after worry, besieged me. Eventually, I just started to give in and get up and go online to research my questions and worries. Oddly, I found that to be quite calming, and after finding enough information to temporarily satiate me, I was able to return to bed and sleep.

Here's the good news. Once the first step of treatment (lumpectomy) was scheduled, the nighttime anxiety was reduced greatly.

Later in the course of treatment, when steroid medications were used to control chemotherapy side effects, I was again sleepless. My oncologist prescribed amitriptyline which got me through the first few nights after the chemotherapy treatment.

I maintain that the worst side effect of cancer treatment for me was the sleep disturbances. I just had to give into them and know that sleep would get better after treatment. It did.

PaulineJ

LiveWithCancer po18guy Amen to Faith and God.
There's an abusive person downstairs that's full of bitterness and hate toward me for over 1 12 year now.For what reason I don't know.I just happened.Before that there was a woman who died a few years ago that use to give me flat tires for years since I moved in 15 years ago.
Some are now talking about CBD.I don't know if I should try for it awhile.The doctor as agreed to it,but it's very expensive for my pocketbook and after being on necessary medicines for my colon and plus not enough vitamin D and Cacium when I already take Centrum SilverAnd one for my bones.The doctor make a prescriptions for Vitamin D , Calcium and bones.I'm now already taken 5 pills a day,whitch I hate.And don't even work.They're just feeding the elderly with pills ,I believe.Someday there will be a pill for not having to eat.Just take a pill and you'll be alright.LOL!
Forgot that he makes noises day and night.

tlalex

I know exactly what phase you are in and how you feel. I used to hate when the sun went down. But as others have testified God is my strength and He got me through. And my wonderful husband who is my rock-God’s tangible feet on earth just for me! I tried one anxiety pill my dr prescribed and the hallucinations and out of body feelings were enough to make me throw those away!
Now-I still have sleep issues 3 years out but not high anxiety-I relax mid evening(not to late or I’ll have to visit the bathroom several times during the night and defeat my purpose-With a cup of herbal tea like sleepy time. Epsom salts bath helps also on unusually restless nights. And there really is something to be said for lavender essential oil. Many get the pillow spray but I rub a little on the bottoms of my feet. My daughter in law has done this for years for my 3 grand daughters-they sleep like the sweet babies they are!

MCHAMPION49

I totally agree with tlalex. A cup of herbal tea definitely makes me relax and go straight to sleep. I do baths and putting the lavender on the bottom of my feet makes you relax and fall off to sleep. I am praying that you find what works best for you. I remember not being able to sleep but still having to carry on my daily responsibilities. Good luck to you.

msesq

I used meditation to help me sleep. I liked that Headspace had a free one for sleep. I also liked Daily Calm, both are apps for your phone

JaneA

I either read or watercolor paint for a couple of hours before bedtime. Those activities rid my mind of cancer recurrence worries. Then I take a tylenol and benadryl at bedtime - that's what's in Tylenol PM. This really works for me. Safe and helps my almost non-stop seasonal allergies (I live in GA - so except for December and January, there's always pollen.)

LiveWithCancer

@po18guy, the last time I was at my oncologist's office, he said he liked to take credit for the fact that I've done so well, given such a poor prognosis. But, then he said, "But I know I don't really have anything at all to do with it. Your faith and your attitude are the reason you're still doing so well."

Of course, he had a lot to do with the fact that I'm still here - he was my oncologist throughout the immunotherapy trial and thereafter, but I was delighted that he also recognizes the part that God and attitude (which comes from that same strong faith I have in God) play in the fact that I'm still here.

BoiseB

For me pain is what usually wakes me up and keeps me awake. Like po18guy and LiveWithCancer, I find prayer the most effective way to deal with sleeplessness and also pain. I am also somewhat afraid of sleep. I think this runs in my family because we were always getting up in the middle of the night together. They say you should sleep in a dark room, however I need my nightlight and I always sleep with a flashlight.
Other than prayer I find petting my kitty to be both effective in relieving pain and inducing drowsiness.
A cup of Chamomile tea before bedtime works well for pain relief. And when things are very bad I take a hot bath
@LiveWithCancer it took me seven years and a bet to get my Dr. to even believe in God

po18guy

@LiveWithCancer My hematologist if from behind the former iron curtain, so religion was not on his radar screen. I am working on that! He knows that "something" accounts for my beating the odds several times in a row. As I say, rounded off, my chances of being here are zero. He's the one who prescribed me Trazodone to combat the steroids, and I consider him a genius, so it all worked out. I do mention my faith when I address groups of cancer patients. Not pushing, but just mentioning. They're all adults, after all.

@BoiseB You are better at it than I am! Oh! You have a queen kitty too? I've always been a cat guy, as odd as that may be among manly men :-D Should post up a pic on the pin board.

ChildOfGod4570

For me, it was God who helps me sleep. Of course I have used Melatonin and white noise recordings like rain on a tent, long train ride, etc. I try to avoid man made drugs as much as possible. HUGS and God bless.

GregP_WN

I had this issue too a few years ago, the description here matches mine pretty closely. I would go to sleep just fine but then wake up all through the night. I started taking Advil PM and that fixed my problem.

JazzQueen

When all else fails .. a Benadryl will help. Non-addicting and innocuous. No conflict with other meds. Talk to your medical team first. They might have other suggestions .. but I'm not allowed to have more than 3 bad nights of sleep in a row! :-)

BoiseB

@po18guy, every time I saw the Dr. and he said "Congratulations I have good news" "I would say don't congratulate me thank the Lord". Then on April 1, 2013, yes April Fools very appropriate, he told me that the cancer would be back 100% within 18 months. I said if I walk into this office cancer free in 2018 will you believe in God. He admitted that he did believe in miracles 6 months before the date. But he quite clinical practice 3 weeks before my appointment that would mark the 5 years. I sort of think that he wanted to get in with God on the miracle stuff.

LiveWithCancer

@po18guy - my husband never liked cats, but we got a couple a few years ago, primarily to combat a mouse problem. He loves those cats! (They think he's pretty special, too). They are Divo (for Opdivo, my lifesaving drug) and Espy (Esperanza - hope).

@BoiseB - I can't believe I forgot to mention how important my animals, particularly my dogs, are to helping me sleep. I sleep MUCH better if I know where the dogs are and when they are within touching range. I often wake up to a cat lying on me - I'm amazed they are able to find a favored spot without waking me up.

Teachergirl

I have found that drinking a cup of Rooibos tea before bed helps me stay asleep and relieves pain. Best wishes

banditwalker

My mind races also. I write everything down that I may be thinking of at night. Any things that need to be added to a list. This is where I find my Alexa comes in handy. All goes into a list. I also need everything to be completely dark, quiet, and cool. Of course there are the bathroom interruptions and sometimes can't get back to sleep. In that case I just read. I think that some times I don't feel tired when wanting to get back to sleep but am really more sleepy than I feel.

BoiseB

@LiveWithCancer. You should read the book "The Healing Power of Pets" by Dr. Marty Becker. KandyKat is really good at getting me to go to bed. If I am not in bed by 11:30 she sternly meows at me and gently paws me. Getting into bed is the hardest part of getting to sleep for me. Most of the residents in this complex have companion animals, who are essential to their health and well-being.

Bengal

All this conversation about your loving kitty cats makes me very sad. My "Ginger Baker" was hit in the road last November. He was the best cat

Bengal

For some reason the end of my sentence for cut off. What was supposed to say best cat EVER!!!!!!!

JazzQueen

Developing a nightly ritual is REALLY GOOD. Part of that routine could include an Epsom Salt bath .. mix a cup of salts, cup of baking soda, cup of kosher salt, something that smells good to you and maybe some bubble bath .. read while you're in the tub?
Relaxes your muscles, detoxes you .. something warm to drink could also help .. I'm a big tea drinker .. non-caffeinated teas only for me after lunch :-) .. WALK, WALK, WALK .. fatigue your muscles during the day YOU WILL DEFINITELY SLEEP BETTER. Good luck everyone STAY SAFE AND HEALTHY!!

Patstrong

Hi. I've had issues with sleep since my diagnosis two years ago. After my pneumenectomy and I came home from the hospital I still had a lot of sleep issues, I was Oxy for my pain for 7 days that helped a little but I didn't want to continue taking it. My doctor gave me Xanax, an anxiety medication because 90% of my issues were based on anxiety. I take on every night .5 mg before bed and I don't have any trouble sleeping unless there are other stressors going on in my life. Check it out it may work for you.

Bengal

That's what I use Patstrong, Xanax. I do not take it every night but whenever I find I am having serious sleep issues I take one. It calms me down, allows me to relax and usually I can fall asleep. I think the combination of Chronic fatigue and sleep deprivation has been one of the worst residual effects of cancer treatment.

JazzQueen

I had chronic fatigue and didn't even know it .. used to take me an hour and a half just to get out of bed in the morning .. meds left me all fuzzy headed and stupid .. LOL .. better now I'm on Pomalyst!! 8=)