Fatigue is one of the most common side effects experienced by people living with CML, and one that plays a significant role in the ability to maintain a good quality of life. And although fatigue can be attributed to many factors, such as nutrition and levels of physical activity, a critical component of maintaining energy and health is sleep.
According to Blood Cancer UK, the constant struggle to fall asleep and maintain a healthy sleep cycle can lead to intense exhaustion and a sense of brain fog that can make even the simplest tasks feel overwhelming. In addition to providing the energy we need to get through the day, sleep helps us maintain our physical and mental well-being. It also improves the effectiveness with which our bodies function, including lowering our blood pressure, strengthening our immune system, regulating our hormones and improving our memory and cognition.
Am I getting enough sleep?
As your body moves through the cycles of sleep, you experience periods of rapid eye movement (REM), where your brain is active and dreaming, and non-rapid eye movement (NREM), where your body repairs tissues, builds bones and enhances your immune system. If this cycle is interrupted or unable to progress properly, you’ll start to feel negative effects almost immediately. If you aren’t getting the sleep you need, you may have a hard time getting out of bed in the morning, feel drowsy during the day, have trouble focusing and poor memory and experience moodiness.
So what are some ways to improve sleep? The best way to get consistent results, according to Leukaemia and & Blood Cancer New Zealand, is to create and follow a set routine. This can include:
Avoiding alcohol and caffeine. As obvious as it sounds, drinking caffeine in the evening will make it more difficult to get a good night’s rest. Caffeine is a stimulant that should be reserved for the morning hours. Alcohol, on the other hand, may make it easier to fall asleep, but it can disrupt your ability to enter the deeper, more restorative phase your mind and body needs.
Keeping naps short and earlier in the day. A 30-minute nap can be a great way to counter some of the fatigue you may be feeling. But remember that he longer you lay down — or the later in the day you nap — the harder it can become to sleep at night.
Setting a schedule. Try to go to bed and wake up at the same time every day, even on weekends. A set schedule helps regulate your body’s internal clock; sleeping late on certain days disrupts this rhythm.
Not watching television or reading in bed. The bedroom should be reserved for sleeping and sex. When you engage in other activities in your bedroom, it becomes harder for your brain to associate it as a place for rest.
Avoiding devices before bed. The blue light that emanates from the myriad of screens in our lives can suppress melatonin, the hormone that helps us fall asleep. Refrain from looking at screens at least two hours before you go to bed to help your body fall asleep naturally.
Calming bedtime routine. A nightly routine that incorporates soothing activities, such as a warm bath or relaxing music, can condition your body to start shutting things down as you approach bedtime.
Setting the stage. A cool, dark environment can help your body release melatonin and ensure you sleep through the night. Dark curtains and a white noise machine can also help to drown out distractions.
If, despite trying these strategies, you continue to experience difficulty sleeping, it might be worth mentioning it to your doctor during your next appointment. There are many other ways to tackle issues with sleep, including getting advice from a sleep specialist and taking a closer look at diet and other lifestyle issues.