Insomnia

Sleep: Is it really that important?

While on treatment, it is important to get good sleep; your body needs it while it is feeling stressed by drug treatments.  Not enough or excessive sleep can cause problems with mood, thinking, energy, and anxiety. Finding time to exercise and relax is important in lessening side effects. In addition, enjoying regular periods of relaxation and exercise may help to improve memory and concentration.   
 

Question:  What are some things I can do to get a good night’s sleep while on interferon treatment?

Answer:  There are many things you can do to help you sleep better:

• Avoid stimulants like caffeine and nicotine, especially in the evening hours. 
• Maintain a regular sleep schedule: go to and get out of bed at the same time every day. 
• Limit your fluid intake at nighttime to avoid needing to get up to go to the bathroom. 
• Create an optimal sleep environment.  Replace your pillow or mattress if necessary, darken windows or use a sleep mask if required, set the thermostat in the bedroom to 65°, and wear earplugs if outside noise is a problem. 
• Avoid strenuous exercise within 4-6 hours before your usual bedtime. 
• Take a hot bath before sleep. 
• Talk to your health care provider about other suggestions that may help you sleep.  

Question: What are some exercises I can practice to get a better night’s sleep?
 
Answer: Here are two GREAT ways to help you catch some Zs:

Gentle Breathing: Who knew breathing could be so relaxing! Go to a place where you can sit or lie down peacefully.  Begin by breathing in normally through your nose, but then exhale back out through your mouth slowly.  Think of a word or sound that you find calming and say that word or sound very slowly for about four seconds.  Some may recite the word “peace” or “calm,” while others may chant the sound “Om,” (similar to: o-o-h-h-h-m-m-m-m-m-m). 

Try taking at least 10 breaths each time and try this exercise a few times a day.  Once you feel comfortable with this in your home, you can try doing it whenever or wherever you feel stressed (on the bus, waiting at the doctors office, stuck in traffic, etc.) tensing (flexing) and then releasing (relaxing) each muscle group, one by one.