Cancer Education Center

The Stephen and Barbara Slaggie Cancer Education Center is closed for walk-in assistance and group classes to avoid transmission risk during COVID-19. Staff are available by appointment only. To schedule, call 507-266-2991 or email

See “MORE” to find recordings and classes typically offered within the Cancer Education Center in Rochester, MN. Topics include Reducing Fatigue, Moving Forward After Cancer, Nutrition and Cancer, Physical Activity, Stress Management and more!

Jan 29, 2020

Missing Your Z’s?

By Megan Roessler M. Ed., @meganroessler

phoneshutterstock_1043548516Article 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?

  • Go to your application store on your mobile device and type “CBT-i coach”
  • Download the application to your mobile device
  • Accept terms and conditions
  • You are ready to start your journey to find better sleep!
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