Sleep Well After Cancer (Here’s How!)
Summary
TLDRDr. Amy addresses the common issue of insomnia among cancer survivors, offering practical strategies to improve sleep quality. She discusses the impact of joint pain from treatments, the mental challenges of anxiety and fear, and the physical discomfort of hot flashes. Dr. Amy suggests journaling to confront anxieties, adopting a growth mindset, and incorporating relaxation techniques and specific exercises to alleviate these issues. She emphasizes the importance of a consistent bedtime routine and limiting caffeine and alcohol to enhance sleep quality.
Takeaways
- 💊 Insomnia is a common issue for cancer survivors, which can be frustrating but there are clear ways to manage it.
- 🤕 Joint pain from treatments like aromatase inhibitors can cause sleep problems, but painkillers are not the only solution.
- 💊 Cancer survivors often prefer not to take additional medication, especially painkillers, for sleep issues.
- 🧘♀️ Journaling can help alleviate anxiety and fears related to health and cancer by bringing them to the forefront and examining them.
- 🌱 Developing a cancer remission mindset, or a growth mindset, can be beneficial for overall health and recovery.
- 🎵 Listening to relaxing music for about 20 minutes a day can help reduce hot flashes and improve sleep quality.
- 🏃♀️ Losing about 5% of body weight and engaging in low-intensity exercises like walking can significantly lower hot flashes.
- 🏋️♀️ Strength training, when combined with cardio, has been proven to reduce hot flashes and improve sleep.
- 🛌 Establishing a consistent bedtime routine and wind-down period can improve sleep quality.
- ☕ Limiting caffeine and alcohol intake, especially close to bedtime, is crucial for better sleep.
- 🔗 The video script suggests further strategies for reducing overall cancer risk in a linked video.
Q & A
What is the main issue that cancer survivors often face according to the transcript?
-The main issue that cancer survivors often face is insomnia, which can be caused by various factors such as joint pain, anxiety, stress, fear of recurrence, PTSD, and hot flashes.
Why might cancer survivors be reluctant to take painkillers for joint pain?
-Cancer survivors might be reluctant to take painkillers because they do not want to take additional medication, especially on a daily basis, just to help them sleep.
What is the significance of journaling in managing insomnia for cancer survivors?
-Journaling is significant as it helps cancer survivors to bring their fears and anxieties surrounding their health and cancer to the forefront, which can help in reducing their power over the individual's mind and potentially alleviate insomnia.
What are the two types of mindsets described by Dr Carol Dweck?
-The two types of mindsets described by Dr Carol Dweck are a fixed mindset and a growth mindset. A fixed mindset is characterized by self-imposed limitations, while a growth mindset is about learning, curiosity, and control.
How can a cancer remission mindset or a growth mindset help with insomnia?
-A cancer remission mindset or a growth mindset can help with insomnia by fostering a positive outlook towards health and recovery, which can reduce anxiety and stress that contribute to sleep disturbances.
What is the impact of hot flashes on sleep quality for cancer survivors?
-Hot flashes can significantly disrupt sleep quality for cancer survivors, causing them to wake up drenched in sweat and making it difficult to fall back asleep.
What are some immediate solutions to alleviate the discomfort caused by hot flashes?
-Immediate solutions to alleviate the discomfort caused by hot flashes include using a fan by the bedside or sleeping with an ice pack to make the individual more comfortable.
How can listening to relaxing music help reduce hot flashes?
-Listening to relaxing music for about 20 minutes a day can help reduce the overall number of hot flashes by lowering the fight or flight response and promoting relaxation.
What is the recommended exercise routine to help reduce hot flashes and improve sleep quality?
-The recommended exercise routine includes walking for at least 150 minutes per week and incorporating strength training at least twice a week, focusing on body weight exercises to help reduce hot flashes and improve sleep quality.
Why is it important for cancer survivors to maintain a consistent bedtime routine?
-A consistent bedtime routine is important for cancer survivors to reinforce to their mind and body that it is time to sleep, which can help improve sleep quality and reduce insomnia.
How can limiting caffeine and alcohol intake help cancer survivors improve their sleep quality?
-Limiting caffeine and alcohol intake can help improve sleep quality by reducing the stimulating effects of caffeine that can take hours to wear off and avoiding the disruptive effects of alcohol on sleep patterns.
Outlines
😴 Overcoming Insomnia Post-Cancer Treatment
Dr. Amy discusses the common issue of insomnia faced by cancer survivors and offers solutions. She acknowledges the frustration caused by treatments like aromatase inhibitors that lead to joint pain, which can disrupt sleep. While joint pain might subside with time, Dr. Amy emphasizes the importance of addressing it proactively. She suggests that cancer survivors often prefer non-medication approaches to manage pain and insomnia, such as journaling to confront and diminish anxieties and fears related to health and cancer. Dr. Amy also highlights the role of mindset development in improving sleep, advocating for a cancer remission mindset characterized by growth and curiosity, as opposed to a fixed mindset that can perpetuate negative beliefs and behaviors post-cancer.
🎵 Strategies to Mitigate Hot Flashes and Improve Sleep
In this paragraph, Dr. Amy presents various strategies to combat hot flashes and improve sleep quality, which are common issues for women post-cancer. She starts by addressing the psychological aspect, suggesting that reducing fear, anxiety, and stress can lead to a decrease in hot flashes. Listening to relaxing music for about 20 minutes daily is recommended as it has been shown to reduce hot flashes by calming the fight or flight response. Dr. Amy also advises weight loss and specific types of exercise, such as walking and strength training, to lower the frequency of hot flashes. She provides reassurance for those new to strength training, offering guidance on simple movements and emphasizing the importance of consistency and gradual progression. Additionally, she touches on the importance of a consistent bedtime routine and the need to avoid caffeine and alcohol to ensure better sleep quality.
🛑 Reducing Cancer Risk Post-Treatment
The final paragraph focuses on reducing the overall cancer risk after treatment. Dr. Amy suggests that while the immediate concern might be insomnia, it's equally important to consider long-term health. She provides a link to the next video, promising to share information on how to further decrease the risk of cancer recurrence. This implies a comprehensive approach to post-cancer care, not only focusing on immediate symptoms like insomnia but also on lifestyle changes that can contribute to lasting health and well-being.
Mindmap
Keywords
💡Insomnia
💡Aromatase Inhibitors
💡Mindset
💡Anxiety
💡Joint Pain
💡PTSD
💡Therapy
💡Hot Flashes
💡Exercise
💡Strength Training
💡Cancer Recurrence
Highlights
Insomnia can be a significant issue for cancer survivors, regardless of their stage of treatment.
Joint pain from treatments like aromatase inhibitors can lead to sleep disturbances.
Many cancer survivors are reluctant to take additional medications, especially painkillers, for sleep issues.
Joint pain often persists for the duration of medication intake, suggesting the need for alternative solutions.
Anxiety, stress, and fear of cancer recurrence are common causes of insomnia among cancer survivors.
Therapy and mental health support are critical for addressing the psychological impact of cancer.
Subconscious thoughts can affect sleep quality, even in the absence of conscious anxiety or fear.
Journaling can help alleviate anxieties and fears by bringing them to the forefront and reducing their power.
Developing a cancer remission mindset, characterized by curiosity and control, can improve health outcomes.
A fixed mindset can impose self-limiting beliefs, whereas a growth mindset fosters positive change.
Hot flashes are a common issue for women post-cancer, affecting sleep quality.
Simple solutions like fans or ice packs can provide temporary relief for hot flashes but do not address the root cause.
A positive mindset can reduce the frequency of hot flashes, as stress and anxiety can exacerbate them.
Listening to relaxing music for 20 minutes daily can help lower the number of hot flashes experienced.
Losing 5% of body weight can significantly reduce hot flashes, and exercise, particularly walking, can improve sleep.
Strength training, when done correctly, can help lower hot flashes and improve sleep quality.
Personalized guidance is important for those new to strength training to ensure proper technique and confidence.
A consistent bedtime routine and wind-down period can signal to the body that it's time for sleep.
Limiting caffeine and alcohol intake, especially close to bedtime, can improve sleep quality.
The video provides further strategies for reducing overall cancer risk, supporting a holistic approach to recovery.
Transcripts
hey Dr Amy here you know as a cancer
survivor your body has gone through a
lot whether you're still in treatment
about to complete treatment or even
years out from your cancer treatment the
last thing you need to be dealing with
is insomnia insomnia can be so
frustrating but the good news is that
there are really clear ways to navigate
this now if you're someone that's been
experiencing joint pain because of
treatments like aromatase Inhibitors or
other Cancer Treatments then you know
that that joint pain can keep you up at
night now with joint pain many
clinicians will offer painkillers but I
find that the cancer survivors that I
work with they don't want to take
another medication they especially don't
want to take painkillers every single
day just to help them sleep now it is
possible for joint pain to go away on
its own but in most cases the joint pain
does last for as long as you take the
medication
well unless you do something about it
now another cause of insomnia is
actually your mind anxiety stress fear
of cancer recurrence or PTSD all of
these things can definitely keep you
awake at night and as a cancer survivor
it makes sense you've definitely been
through a lot but the good news is that
you can be free of these thoughts now of
course seeking out therapy and mental
health support this is something that's
critical especially for someone that's
gone through a traumatic experience like
cancer but here are some strategies you
can start implementing today now before
I get into these strategies to help
alleviate some thoughts of cancer I want
you to know that if you're having
trouble sleeping at night but you feel
like you really don't struggle with
anxiety or fear or the fear of
recurrence you could still be carrying
some subconscious thoughts into your
nighttime routine that means the women
that I work with who are having trouble
sleeping at night after cancer well we
still work on mindset development
because if you're waking up in the
middle of the night and you can't fall
back asleep there's likely a mindset
element still in play okay but I want
you to start with journaling I want you
to take an evening and write down all
the stresses and fears that you have
surrounding your health and cancer
whatever those thoughts are I want you
to write them down and bring them out
front and center the best way to
overcome these anxieties and fears is to
get up close and personal with them when
you put them under a microscope and
begin to examine them they lose their
power now this process of journaling and
writing down all your fears and
anxieties around your health and cancer
well this can be a very draining process
so I want you to understand that you
might feel worse before you feel better
but putting a spotlight on those fears
trust me will definitely allow you to
release the next next thing to do is to
develop a cancer remission mindset there
are generally two different types of
mindsets a fixed mindset and a growth
mindset these two types of mindsets have
been thoroughly described and researched
by psychologist Dr Carol duac a fixed
mindset is saying or thinking something
like this is just the way my life is
after cancer this is my new normal I'll
never be the same as I was before cancer
or it might even be thinking or saying
something something like I'm just not
the type of person that likes to
exercise or eat vegetables these are all
labels that are self-imposing they do
not serve you they are not truth and
they are not fact but because you might
consciously or subconsciously repeat
them to yourself so often they become
your truth and you live them out now
where we need you to spend most of your
time is a cancer remission mindset or a
growth mindset a cancer remission
mindset is saying or thinking something
like I want to be the healthiest version
of myself ever I'm learning what my body
needs to recover from cancer a cancer
remission mindset is a mindset of
curiosity and control you're learning
and growing okay but there's another
reason why many women have trouble
sleeping after cancer and that's hot
flashes if you're the type of person
that lays in bed at night drenched and
sweat thinking that there's nothing that
can be be done well I have a solution
for you after everything you've gone
through now dealing with terrible
menopausal hot flashes well this
downright sucks of course as women we're
all going to go through natural
menopause but Force menopause or medical
menopause is much more severe the
symptoms are worse now the quickest or
the easiest solution is going to be
putting a fan by your bedside or
sleeping with an ice pack these will all
make you more comfortable but they're
Band-Aid Solutions they're not actually
addressing the root cause of the hot
flashes so the very first thing that you
can do to start reducing your overall
hot flashes and night sweats is to work
on your mindset there's clear literature
that shows women that are more fearful
or anxious more stressed they actually
have three times the number of hot
flashes so the mindset strategy that we
just covered this will help you with
your hot flashes now another strategy to
Target hot flashes is to listen to
relaxing music listening to relaxing
music has actually shown to reduce the
overall number of hot flashes so
whatever you find relaxing put on that
music and listen to it for about 20
minutes per day this could be part of
your morning routine or your bedtime
routine or even your morning commute
listen to that music for about 20
minutes and it will bring down your
fight or flight response now this next
strategy to Target your hot flashes and
get a a better night's sleep it actually
also helps with joint pain we know that
women who are at a higher or unhealthy
body weight they actually have more hot
flashes by losing about 5% of your
overall body weight you can
significantly lower the number of hot
flashes you're experiencing plus
exercise is also a fantastic way to
lower your hot flashes and sleep better
at night but it has to be a very
specific type of exercise to work many
people love high-intensity work outs
things like CrossFit or pelaton or boot
camps but this could actually be making
your hot flashes worse for now we need
to focus on getting your hot flashes
down and under control and then we can
gradually get you back to high-intensity
workouts if that's what you love but for
now I want you to start with walking
walking is a perfect low intensity
exercise this is going to help you sleep
better at night the goal is to walk at
least 150 minutes per week that's your
minimum but aside from cardio we also
need to use strength training these two
types of exercises combined have been
proven to lower the number of hot
flashes plus help you sleep at night now
many women avoid strength training
they've never done it before in their
lives they don't feel confident doing
these movements maybe you even Define
yourself as a cardio Bunny and that's
okay we're not going to start with
intense strength training not at all
we're not going to be extreme about this
we're going to start with simple
movements to Target lowering your hot
flashes and helping you sleep at night
now many of the women that I work with
in the cancer Freedom program they come
to me concerned about strength training
they've just undergone a double
masectomy they've had surgeries they
feel weak from chemo and they don't even
know where to start I also get a lot of
questions about what is strength
training what classifies as strength
training how about yoga how about
Pilates how about water aerobics but the
truth is is if you really want to lower
your hot flashes and get a better sleep
at night then strength training needs to
be focused at least twice a week you
need to be doing at least body weight
strength training this is things like
body weight squats body weight lunges
wall push-ups we're specifically
targeting strength training because
that's what's been proven to lower hot
flashes and help you sleep now many of
the women that come to me they don't
even know where to start so they want to
do strength training but they don't feel
confident in properly completing the
movements that's why during our time
working together I focus in on giving
you very specific and personalized
direction we're going to make sure that
by the end you are confident in
completing strength training so you get
all of the benefits related to cancer
now poor Sleep Quality might have been
something that you've always struggled
with even before cancer now if if that
sounds like you then there are several
steps that we can take to improve this
but the first one is a consistent
bedtime routine this is key this is as
simple as putting on your pajamas
brushing your teeth turning down the
lights and doing the exact same thing
every single night we just want to
reinforce to your mind and your body
that now is the time that you get ready
to sleep now we want to give you about
30 minutes of wind down time that means
scre green free no phones no tablets no
TVs we want to reduce the mental
stimulation and the bright light that
may interfere with your Sleep Quality
now of course if you haven't already you
want to make sure you limit caffeine and
alcohol the stimulating effects of
caffeine can take hours to wear off so
you want to cut off your caffeine around
noon to make sure it doesn't interfere
with your sleep now as a cancer survivor
I'm sure you already know that alcohol
can significantly increase your risk of
cancer or a cancer recurrence but if
you're someone that still likes to enjoy
an occasional drink well then we need to
get rid of the glass of wine before bed
it might make you feel sleepy at first
but hours later it's going to disrupt
your sleep okay so now that you know
these habits and how to start navigating
your insomnia after cancer well the next
thing you need to know is how to reduce
your overall cancer rist that's why I'm
linking up this next video for you here
click the link here and I'll see you in
there
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