Missing Your Z’s?

Jan 29, 2020 | Megan Roessler M. Ed. | @meganroessler | Comments (1)

phoneshutterstock_1043548516 Article contributed by Mayo Staff Kendra Mele, R.N.

Sleep dysfunction is a common complaint of those diagnosed with cancer. There are many aspects that contribute to sleep dysfunction, such as stress, medications, and treatments, to name a few. Though there are numerous interventions that can be used to improve sleep, behavioral strategies have been found to be most effective.

Utilizing good sleep habits is a simple and effective way to improve your sleep.

Examples of good sleep habits include:

Setting up a sleep environment with stimulus control
Going to bed only when sleepy
Getting out of bed when you can’t sleep
Reducing caffeine intake
Exercise during the day, even a short walk can be very beneficial

Relaxation is a skill that can help to improve your sleep. Relaxation exercises can be used to help your body learn to relax.

Examples of relaxation exercises include:

Guided imagery
Meditation
Yoga
Scheduling worry time prior to getting into bed
Breathing exercises
Winding down 60 minutes before going to bed

Mobile applications give you easy access to resources that can help manage and track your sleep. The mobile application, CBT-i coach, has been found to be quite helpful in managing sleep. This is a free mobile application available for iPhone and Android users. CBT-i is defined as cognitive behavioral therapy for insomnia. It helps to change your behavior/thoughts/actions that are getting in the way of a good night’s sleep. This mobile application gives you access to self-guided CBT-i therapy. The user is able to take a sleep assessment to pinpoint areas for concern, create a sleep diary, set reminders and goals, as well as learn about several tools for managing sleep.

How do I get the application?