Sleep Disturbance (Insomnia and Hypersomnia)

What is sleep disturbance (insomnia and hypersomnia)?

Definition:

Sleep disturbance is a change in your usual sleep pattern; decreased ability to fall asleep, waking frequently, and/or waking early. Disturbances can range from insomnia (the inability to either fall asleep or stay asleep) to hypersomnia (a problem in staying awake when you want to and try to). Insomnia symptoms can also include a decreased ability to fall asleep, waking frequently during the night with difficulty returning to sleep, waking too early in the morning, sleep that is not refreshing, or a change in usual sleeping habits. Hypersomnia is different from fatigue; you may have hypersomnia if you are sleeping more than 10 hours per night and cannot keep from sleeping during the day, and can be caused by cancer treatments or mood.

How do people describe sleep disturbance?

How a person describes sleep disturbance depends on whether they are not able to get the sleep they need, or are sleeping too much.

What happens to people when they experience sleep disturbance?

People who have sleep disturbance report no desire to do anything, even activities that used to bring great pleasure. Not wanting to see or talk to friends or family is also a frequent result of sleep disturbance. Sleep disturbance can change the way you think and feel about things.

How do people cope with sleep disturbance?

The tips to help you deal with sleep disturbance will depend upon whether you are unable to get enough sleep, or are getting too much.

Here are some tips that other people have found helpful when they have difficulty getting to sleep or staying asleep:

• Establish a sleep routine by going to bed and getting up at the same time.
• Try listening to a relaxation tape at bedtime and have quiet time.
• Use your bed for sleeping only.
• Use a noise machine or fan to filter out noises.
• Have someone give you backrubs or a foot massage.
• Get some exercise every day, such as walking, avoid strenuous activities 2 hours before bedtime.
• If sleep medications are prescribed, follow directions carefully.
• Maintain a comfortable and consistent bedroom temperature.
• Don’t eat heavy meals closer than four hours before going to bed.
• Drink warm milk before bedtime.
• Try taking a warm bath an hour before going to bed.
• Try to deal with problems or worries during the day, before bedtime.
• Try not to nap during the day, or limit to no more than one 1-hour rest time.
• If you are having pain be sure that pain medications are taken as prescribed.
• Avoid drinking caffeinated drinks after 3 p.m., such as colas, Mountain Dew, hot cocoa, chocolate or diet sodas.
• Avoid tobacco products altogether, as nicotine is a stimulant.
• Keep bedroom dark and free of loud noises.

Here are some tips for sleeping too much:

• Get some exercise every day, such as walking.
• Drink a few cups of coffee, tea or cola every day.
• Avoid taking naps during the day.
• Go to bed at the same time each night and get up at the same time every morning.

What can family members and friends do to help me with my sleep disturbance?

• Ask family members or friends to give you a foot massage or backrub at bedtime.
• Ask you family members or friends what they think is causing your sleep disturbance.
• Have family members or friends help you with relaxation exercises, controlled breathing exercises, or visualizing pleasant scenery in your head.

How can I talk with my family members about my sleep disturbance?

• Try to describe how your sleep disturbance in affecting you.
• Ask your family members or friends for ideas to deal with your sleep disturbance.
• Ask your family members and friends how you sleep disturbance is affecting them.
• Be open and honest about your feelings with your partner.

What should I report to my doctor or nurse?

• Unmanaged pain
• Nightmares
• Waking too early in the morning
• Not being able to get back to sleep after waking
• Waking frequently during the night
• If the sleeping problem lasts longer than 3 weeks
• If you feel the sleep problem is due to sadness

Where can I get more information?

• Contact your healthcare provider--discuss the specific problems you have.
• Contact the American Cancer Society at 1-800-ACS-2345 or on the Internet at http://www.cancer.org/docroot/MBC/MBC_2x_OtherEffects.asp?sitearea=MBC
• Contact the National Cancer Institute at 1-800-4-CANCER or through the Internet at: http://www.cancer.gov/cancer_information/coping/
• Visit the Internet website: http://www.cancersource.com
• Visit the Family Care Research Program on the Internet at: http://www.cancercare.msu.edu/

References:

1. Koopma, C, Nouriani, B, Erickson, V, Anupindi, R, Butler, LD, Bachmann, MH, Sephton, SE & Spiegel, D (2002). Sleep disturbances in women with metastatic breast cancer. Breast Journal, 8(6): 362-70.
2. Davidson, JR, MacLean, AW, Brundage, MD & Schulze, K. (2002) Sleep disturbance in cancer patients. Social Science Medicine, 54(9): 1309-21.