Long-term health depends on the cellular regeneration that occurs during deep sleep. Growth hormone, also known as the “anti-aging” hormone, is secreted during sleep, which stimulates tissue regeneration, liver cleansing, muscle building, breakdown of fat stores and balances blood sugar.
During sleep free radicals are scavenged in the brain, minimizing its aging. Sleep gives us renewed vitality, a more positive outlook on life and energy with which we can become our full potential.
As you go through your cancer treatment journey sleep becomes an integral component of recovery and can frequently be disrupted due to medications and chemotherapy. Optimizing sleep will reduce inflammation creating an unfavorable environment for cancer and prevent recurrence, increase focus and concentration, enhance energy and improve healthy cell regeneration.
Supporting Blood Sugar and Protein Intake for Better Sleep
Certain medications, such as steroids, can interfere with sleep, making it harder to fall and stay asleep. Maintaining stable blood sugar levels is essential in these cases. Poor sleep can worsen nausea, drain energy, and impair concentration.
One way to support stable blood sugar is by consuming protein before bed, which helps regulate glucose levels and may prevent early-morning wakeups caused by blood sugar dips.
How Much Sleep Do You Need?
For optimal health, aim for 7-8 hours of sleep each night. While naps can be tempting, limiting daytime naps will improve the quality of your nighttime sleep.
Signs of Inadequate Sleep
Not getting enough rest can lead to a range of symptoms, including:
- Daytime drowsiness and fatigue
- Difficulty concentrating and impaired memory
- Increased irritability and mood changes
- Reduced stress tolerance
- Muscle tension
- Heightened inflammation
- Increased health problems (i.e. infections)
Lifestyle Strategies for Better Sleep
Establishing a Consistent Sleep Routine
A regular sleep schedule is one of the most effective ways to improve sleep quality. Try to go to bed and wake up at the same time every day, even on weekends. When you feel the first signs of sleepiness, don’t push through them—delaying sleep can trigger epinephrine production, making it harder to fall asleep later.
If you typically stay up late, adjust gradually by moving your bedtime earlier in 15- to 20-minute increments every few nights. Over time, this will help reset your body’s internal clock.
Creating an Optimal Sleep Environment
Your bedroom should be quiet, cool, and free of clutter. Reducing ambient light can make a significant difference in sleep quality. Electronics such as TVs, computers, and alarm clocks emit electromagnetic fields that may disturb sleep for some individuals—try keeping them out of the bedroom or using EMF shields. Additionally, practices like Feng Shui can help create a more relaxing and restful space.
Reserving the Bed for Sleep and Intimacy
Your brain associates certain activities with specific environments. To strengthen the connection between your bed and sleep, avoid working, reading, watching TV, or eating in bed. If you find yourself lying awake for more than 15-20 minutes, get up and do something mundane—such as light reading—until you feel drowsy.
The Role of Exercise in Sleep Quality
Regular physical activity can significantly improve sleep by reducing the time it takes to fall asleep and increasing deep sleep stages. However, timing is important—exercise earlier in the day is best, as working out too late in the evening can have a stimulating effect.
Sunlight Exposure and Circadian Rhythms
Exposure to natural light, particularly in the morning and late afternoon, helps regulate the body’s circadian rhythm. Melatonin, the hormone responsible for sleep, is suppressed in daylight and released in darkness. To encourage better sleep, spend time outside during daylight hours and reduce artificial light exposure in the evening.
Managing Early-Morning Wake-Ups
If you often wake up too early and struggle to fall back asleep, try having a small protein snack before bed to stabilize blood sugar levels overnight. Consistent exposure to sunlight—especially later in the day—can also reinforce a healthier sleep cycle.
Relaxation Techniques for Better Sleep
Incorporating relaxation techniques before bed can significantly improve sleep quality. Consider:
- Taking a warm bath with Epsom salts or lavender oil
- Meditating for 5-30 minutes
- Practicing breathing exercises or progressive muscle relaxation (apps like Headspace can be helpful)
- Listening to acoustic recordings designed to promote relaxation and sleep
- Using botanical treatments and aromatherapy, such as chamomile, valerian, lavender, and lemon balm. Always consult a physician for proper dosages.
- Supplementing with calcium and magnesium (under medical guidance)
Nutrition and Sleep: Eating for Restful Nights
Foods and Drinks That Support Sleep
A well-balanced diet plays a key role in sleep quality. To support healthy sleep, consider:
Nuts: Almonds, walnuts, pistachios, and cashews contain melatonin, magnesium, and zinc—minerals essential for sleep regulation.
Herbal teas: Caffeine-free options like chamomile, rooibos, valerian, lemon balm, and oat straw tea can promote relaxation.
Fatty fish: Salmon, tuna, and mackerel are rich in vitamin D and omega-3 fatty acids, which help regulate serotonin, a key sleep hormone.
Tryptophan-rich foods: Protein sources like poultry, fish, eggs, dairy, peanuts, pumpkin seeds, and soy help the body produce serotonin and melatonin, supporting restful sleep.
What to Avoid Before Bed
Certain dietary habits can interfere with sleep, so it’s best to limit:
Caffeine intake after 12pm: Enjoy coffee or tea before noon, as caffeine can remain in the body for up to 10 hours.
Alcohol consumption: While alcohol may initially make you drowsy, it disrupts sleep cycles and reduces sleep quality.
Sugary foods: Sugar provides a temporary energy boost but can lead to energy crashes later in the night. Try to avoid sugary snacks at least four hours before bed.
Large meals close to bedtime: Eating too late, particularly heavy or spicy foods, can cause digestive discomfort and acid reflux, making it harder to sleep.
Hydration and Sleep
Staying hydrated throughout the day is important, but consuming too much liquid late in the evening can lead to frequent nighttime trips to the bathroom.
To balance hydration and sleep, aim to drink most of your water before 6 p.m. Consider using a time-marked water bottle, like the Elvira Motivational Water Bottle or Hydracy Water Bottle, to track your intake.
A Balanced Diet for Overall Well-Being
For long-term health and sustained energy levels, focus on a diet rich in whole foods. A good guideline to follow is the 3-5-7 rule:
- 3 servings of fruit
- 5 servings of vegetables
- 7 servings of whole grains, tubers, beans, and legumes daily
A serving size varies depending on the food type:
- Whole fruit: About the size of a baseball
- Vegetable juice: ½ cup
- Dried fruit: ½ cup
- Raw vegetables: 1 cup
- Cooked vegetables: ½ cup
Here’s some helpful recipe sources that are favorites of mine when needing some nutritious yet tasty meals:
By adopting a consistent sleep routine, optimizing your sleep environment, managing stress, and making mindful dietary choices, you can significantly improve both sleep quality and overall health. For those recovering from illness, particularly cancer, prioritizing sleep is an essential step in supporting healing and preventing recurrence.
Supporting You Through Cancer Treatment for Better Quality of Life and Faster Recovery
Dr. Suzanne McMurry, N.D., F.A.B.N.O., Integrative Oncologist, helps those going through cancer treatment and recovery get better, faster, with less side affects, so they can live their life.
Dr. McMurry works with you and your treatment team to:
- Provide you with additional care that improves treatment outcomes and reduces side effects.
- Give you additional attention and support.
- Support your physical and mental wellness during this challenging time using a holistic approach.
- Keep with you beyond treatment to support your recovery and prevention of recurrence.
