Sleep Well After Cancer (Here’s How!)

Summary

Dr. 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

00:00

😴 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.

05:00

🎵 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.

10:02

🛑 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.

Keywords

💡Insomnia

Insomnia refers to a sleep disorder characterized by difficulty in falling asleep, staying asleep, or waking up too early and not being able to get back to sleep. In the context of the video, insomnia is a common issue faced by cancer survivors, which can be exacerbated by factors such as joint pain from treatments or psychological stress. The script mentions strategies to navigate insomnia, emphasizing its importance due to the physical and emotional challenges cancer survivors already face.

💡Aromatase Inhibitors

Aromatase inhibitors are a class of drugs used in the treatment of hormone receptor-positive breast cancer in postmenopausal women. They work by reducing the amount of estrogen the body makes, which can slow or stop the growth of certain types of breast cancer cells. The script discusses how treatments like aromatase inhibitors can cause joint pain, which in turn can contribute to insomnia at night.

💡Mindset

Mindset, in the video, refers to the established set of attitudes held by an individual. It is a psychological concept that influences a person's behavior and performance. Dr. Amy discusses the importance of developing a 'cancer remission mindset' or a 'growth mindset' to overcome the anxieties and fears associated with cancer and its treatments. This mindset shift is portrayed as a key component in managing insomnia and improving overall well-being.

💡Anxiety

Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. In the script, anxiety is identified as a cause of insomnia among cancer survivors, particularly due to the fear of cancer recurrence or post-traumatic stress disorder (PTSD). Strategies to address anxiety are presented as essential for improving sleep quality.

💡Joint Pain

Joint pain is a common side effect of certain cancer treatments that can cause discomfort and affect sleep. The video script mentions that joint pain can keep cancer survivors up at night and discusses the reluctance of some survivors to take painkillers daily, instead suggesting alternative approaches to manage this symptom.

💡PTSD

PTSD stands for Post-Traumatic Stress Disorder, a mental health condition triggered by experiencing or witnessing a terrifying event. In the context of the video, PTSD is mentioned as a potential cause of insomnia in cancer survivors due to the traumatic experience of cancer treatment. Addressing PTSD through therapy and mental health support is highlighted as critical.

💡Therapy

Therapy, in this video script, refers to the treatment or counseling provided by a mental health professional to help individuals cope with and overcome psychological challenges. It is suggested as a critical step for cancer survivors dealing with insomnia, especially those with anxiety, stress, or PTSD related to their cancer experience.

💡Hot Flashes

Hot flashes are a common symptom of menopause, but they can also be induced by certain cancer treatments, a condition referred to as 'medical menopause.' The script discusses hot flashes as a significant cause of insomnia for women post-cancer treatment and offers various strategies to manage and reduce their frequency.

💡Exercise

Exercise is portrayed in the script as a beneficial activity for improving sleep quality and reducing hot flashes in cancer survivors. It emphasizes the importance of low-intensity exercises like walking and the inclusion of strength training as part of a routine to help manage insomnia and promote better health.

💡Strength Training

Strength training, as discussed in the video, involves exercises that work against resistance to build muscle strength, endurance, and size. It is highlighted as a specific type of exercise that can help reduce hot flashes and improve sleep quality, with the script providing guidance on how to incorporate it safely and effectively into a cancer survivor's routine.

💡Cancer Recurrence

Cancer recurrence refers to the reappearance of cancer after a period of remission or apparent cure. In the script, the fear of cancer recurrence is identified as a source of anxiety and stress that can lead to insomnia. Strategies to manage this fear are discussed as part of a broader approach to improving sleep and mental health.

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