Overcoming Insomnia During Treatment & Recovery: Don't let insomnia hinder your healing journey. Explore the consequences of insomnia and discover effective strategies to improve sleep quality.
Enhance recovery, boost well-being, and regain control.
When you are going through a medical condition, the resulting insomnia can have various consequences throughout your treatment and recovery. I certainly suffered from insomnia from the moment I was diagnosed and it still affects me now. Insomnia is not just restricted to the patient, but the caregivers can be affected too.
In this blog post, I want to offer you ideas and recommendations that you can give a go and hopefully provide some respite to your insomnia. Towards the end, I have listed the possible effects insomnia can have on your treatment and recovery - if this might cause you additional worry you don't need to read this section, the positive bit is first! At the very end there are some links to peer-reviewed scientific papers on the subject - if you are that way inclined.
Please do comment at the end if you have any further suggestions - I would love to hear from you.
Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalise a purchase.
- Chronic pain: Many individuals dealing with chronic pain conditions, such as arthritis or fibromyalgia, often struggle with sleep disruptions. You should look for products that provide:
- Ergonomic support - check out this neck support pillow or this multipurpose wedge pillow;
- Pressure relief - you might like this naturally hypoallergenic bamboo mattress topper
- Temperature regulation - there are a growing number of products to help night time temperature regulation, such as this bamboo cooling blanket
- Anxiety and depression: People experiencing anxiety or depression often have difficulty falling asleep or staying asleep. You should focus on products that offer relaxation benefits:
- Calming scents - check out the YesRachel Rested Collection,
- Gentle textures - why not treat yourself to a giant chunky knitted blanket
- Soothing environment - weighted blankets can create a soothing environment conducive to sleep.
- Sleep disorders: There are various sleep disorders like sleep apnea, restless legs syndrome (RLS), or narcolepsy that can significantly impact sleep quality. Remember, it's important to consult with a healthcare professional or sleep specialist to determine the most appropriate products for specific sleep disorders. Individual needs will vary, and personalized guidance can ensure the best outcome for you. You could seek advice on:
- Sleep Apnea:
- Continuous Positive Airway Pressure (CPAP) machines
- CPAP masks and accessories
- Adjustable beds for optimal sleep position
- Restless Legs Syndrome (RLS):
- Comfortable and supportive mattresses or mattress toppers
- Leg massagers or compression socks for improved circulation
- Gentle stretching equipment or yoga accessories
- Narcolepsy:
- Wake-up light alarms to regulate sleep-wake cycles
- Energy-boosting supplements or dietary products
- Daytime sleep aids like nap-friendly pillows or blankets
- Shift Work Sleep Disorder:
- Light therapy devices to regulate circadian rhythms
- Blue light-blocking glasses for better sleep after night shifts
- Sleep-promoting supplements or melatonin-based products
- Medication side effects: Some medications may cause insomnia or disrupt sleep patterns. Look for products that can help mitigate the side effects of certain medications, such as those that promote relaxation or alleviate discomfort:
- White noise machines or sound therapy devices
- Relaxation aids like essential oil diffusers or aromatherapy products
- Sleep masks and blackout curtains to create a dark sleep environment
- Herbal supplements or natural sleep aids
- Check out this 10 minute YesRachel meditation
- Postoperative recovery: If you are recovering from surgery you may experience discomfort, pain, or difficulty finding a comfortable sleep position. Have a look for products that offer postoperative support to help enhance comfort and promote better rest during the healing process:
- adjustable beds
- orthopedic pillow, I used a V Pillow to get comfy after surgery
- Hormonal changes: Hormonal fluctuations, such as those experienced during perimenopause, treatment-induced menopause and menopause, can disrupt sleep. Consider products like cooling sleepwear or bedding that can help regulate body temperature and provide comfort during night sweats.
- I love these bamboo PJ sets
Here are some potential effects of insomnia to consider:
- Impaired Healing Sleep plays a crucial role in the body's healing and recovery processes. Lack of sufficient sleep due to insomnia can impede the body's ability to repair tissues, regenerate cells, and heal wounds; potentially prolonging the recovery period.
- Weakened Immune System Sleep deprivation associated with insomnia can weaken the immune system, making individuals more susceptible to infections, illnesses, and complications during the treatment and recovery phases.
- Reduced Pain Tolerance Inadequate sleep can lower pain thresholds, leading to heightened sensitivity to pain during treatment and recovery. This can exacerbate discomfort, hinder pain management efforts, and impact overall well-being.
- Increased Fatigue Insomnia often causes persistent fatigue and excessive daytime sleepiness. Fatigue can hinder the energy levels needed to engage in therapy, follow treatment protocols, and actively participate in the recovery process.
- Cognitive Impairment Lack of sleep can result in cognitive difficulties, including impaired concentration, memory problems, reduced problem-solving abilities, and diminished decision-making skills. These cognitive impairments can interfere with the ability to understand and retain important medical instructions and make informed decisions regarding treatment options.
- Emotional Distress Insomnia can contribute to emotional distress, such as increased stress, anxiety, irritability, and mood swings. These emotional challenges can impact the overall mental well-being and coping mechanisms required during treatment and recovery.
- Impaired quality of life Insomnia can significantly reduce the overall quality of life for individuals undergoing treatment and recovery. It can disrupt daily functioning, limit productivity, strain relationships, and diminish enjoyment of life's activities.
It's important to address insomnia during treatment and recovery to mitigate these consequences. By researching and exploring effective sleep solutions and support, you can help improve your sleep, enhance your overall well-being, and potentially accelerate the healing and recovery processes.
References (if you have scientific inclinations, here are some peer reviewed studies for further reading on this subject):
- Insomnia and multiple health outcomes: umbrella review of meta-analyses of prospective cohort studies; Wu et al.; Public Health; Vol. 215; 2023
- Insomnia Symptoms Among Hospice Family Caregivers: Prevalence and Association with Caregiver Mental and Physical Health, Quality of Life, and Caregiver Burden; Starr et al.; American Journal of Hospice and Palliative Medicine; Vol. 40; 2023
- Treatment-related changes in insomnia, anticipatory pleasure, and depression symptoms: A proof-of-concept study with cancer survivors; Wieman et al.; Sleep Medicine; Vol. 103; 2023