Managing Insomnia

This resource explains what insomnia is and how you can manage it.

About insomnia

Insomnia is having trouble falling or staying asleep, waking up too early, or more than one of these things. It can happen even when you have enough time to sleep. People with insomnia often have trouble going back to sleep after they wake up. Many people with cancer have insomnia.

There are 2 types of insomnia:

• Acute insomnia lasts less than 3 months and usually gets better on its own. Sometimes acute insomnia can turn into chronic insomnia.
• Chronic insomnia is when you have trouble sleeping for 3 or more nights per week for 3 months or longer.

It’s recommended that adults get about 7 or more hours of sleep a night.

Insomnia can be caused by many things, such as:

• Anxiety or stress caused by major life events. Examples include a cancer diagnosis or the death of a loved one. Read Managing Anxiety to learn more.
• Changes in your daily routine or environment.
• Unhealthy sleeping habits. This includes watching TV in bed or using your bed for activities other than sleep or sexual activity.
• Some medicines.
• Health problems.

Signs of insomnia

Insomnia can cause physical symptoms, emotional symptoms, or both. It’s important to notice the signs of insomnia and ask for help when you need to. Signs of insomnia include:

• Trouble falling asleep.
• Waking up often during the night and having trouble getting back to sleep.
• Waking up too early in the morning.
• Feeling very tired during the day and having low energy.
• Trouble concentrating. This can affect the way you work or study.

Talk with your care team if you have any of these signs.

Insomnia can affect your mood and your health. This is why it’s important to take care of yourself. If you don’t, you may feel like you’re too stressed or tired to do anything.

Here are some tips that can help manage insomnia.

Set a regular sleep schedule

Have a regular schedule with a set sleep and wake time. This can help you fall asleep and wake up rested.

Do light physical activity

Light physical activity can help your body get ready for sleep. Get out into the fresh air and sunshine by going for a walk or a short bike ride. Talk with your doctor before starting new exercises.

Create an ideal sleep setting

Make sure that the room you sleep in is cool, dark, and quiet. Your bed, pillow, and sheets should be comfortable for you.

If you have pets that are active at night, try not to let them sleep in your bed with you. Take them out of your bedroom or put them in their own bed. This will help keep them from disturbing you while you sleep.

Relax and calm down before bed

Avoid bright lights and stimulating activities before bedtime. This includes vigorous exercise or stressful tasks for work. Create a calm and relaxing bedtime routine. For example:

• Take a hot shower or bath before bed.
• Write in a journal.
• Read.
• Do gentle stretching exercises or yoga.

Try techniques to help you relax

Relaxation techniques can help you manage your anxiety and improve sleep. Try:

• Deep breathing.
• Meditation.
• Acupressure (AK-yoo-PREH-sher). This is putting pressure on parts of your body to help you relax.

You can also visit www.msk.org/meditation to listen to free, guided meditations.

Avoid blue light 2 to 3 hours before bedtime

Blue light is the light that comes from electronic devices. This includes your cellphone, tablet, computer, and LED light bulbs.

Many devices have a blue light filter that you can set for nighttime. You can also buy blue light blocking glasses to wear when using a device.

Medicine

If insomnia is getting in the way of your daily activities, medicine may help. There are many medicines that can help improve your mood and treat insomnia. To learn more, talk with your care team. You can also call 646-888-0200 to make an appointment with the Counseling Center.

Treatments for insomnia

No matter how long you’ve had insomnia, there are treatments that can help. Talk with your care team about treatments for insomnia. The first step is to tell your healthcare team. They can guide you to the right resources.

Integrative medicine therapies for insomnia at MSK

MSK offers integrative medicine therapies to help treat or manage insomnia. Call 646-608-8550 or read Integrative Medicine Therapies and Your Cancer Treatment to learn more.

Cognitive behavioral therapy for insomnia (CBT-I)

CBT-I is a type of talk therapy that helps people change their sleeping habits without using medicine.

Acupuncture

Acupuncture (AK-yoo-PUNK-cher) may help treat insomnia. Acupuncture is a form of treatment in traditional Chinese medicine. An acupuncturist (AK-yoo-PUNK-cheh-rist) will apply very thin needles to certain points on your body. An acupuncturist is a person with special training in acupuncture. Read About Acupuncture to learn more.

MSK Resources

Talk with your care team if insomnia affects your life in any way. You can also contact any of the resources in this section for help. We can help you find the right treatment for you.

Social Work
212-639-7020
www.mskcc.org/experience/patient-support/counseling/individual-family-counseling/social-work-experts
Our social workers provide emotional support and guidance to patients and their families, friends, and caregivers. Social work offers programs, including both in-person and online support groups. They can also help with practical issues such as transportation to and from medical appointments, temporary housing, and financial concerns. Social workers are available at every MSK location. To talk with a social worker, ask your doctor or nurse, or call 212-639-7020.

Counseling Center
646-888-0200
www.msk.org/experience/patient-support/counseling
Many people find that counseling helps them manage their emotions during caregiving. MSK’s counselors provide counseling for individuals, couples, families, caregivers, and groups. They can also prescribe medicine to help with anxiety, depression, and other mental health problems. To learn more, ask your doctor or nurse, or call 646-888-0200.

Integrative Medicine and Wellness Service
Our Integrative Medicine and Wellness Service offers many services to complement (go along with) traditional medical care. These include music therapy, mind/body therapies, dance and movement therapy, yoga, and touch therapy. To schedule an appointment for these services, call 646-449-1010.

You can also schedule a visit with the Integrative Medicine and Wellness Service. They will work with you to make a plan to create a healthy lifestyle and manage side effects. To make an appointment, call 646-608-8550.

Hours
Monday through Friday from 9 a.m. to 8 p.m.
Saturdays from 9 a.m. to 5 p.m.

Location
Bendheim Integrative Medicine Center
205 East 64^th Street (on 64^th Street between Second and Third avenues)
New York, NY 10065

Patient and Caregiver Education
www.mskcc.org/pe
Visit the Patient and Caregiver Education website to search our virtual library. There, you can find written educational resources, videos, and online programs.