8 ways to improve your sleep
We all know that getting a good night’s sleep is important for both our physical and mental health. Sleep plays a vital role in immune function, emotional resilience, tissue repair, and even pain perception, all things that are especially important during and after breast cancer treatment.
And yet, many of us have a complicated relationship with sleep. We toss and turn, we count endless sheep, we wake frequently throughout the night, and we often wake up feeling far from rested.
Whether your sleep issues are due to hormonal shifts, post-surgical discomfort, anxiety, or simply poor sleep habits (which is true for most of us!), the good news is there are things you can do to support more restful, restorative sleep.
Here are a few gentle steps you can take to improve your sleep hygiene:
Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time each day, even on weekends, helps regulate your circadian rhythm, which is your body’s internal clock. When your sleep-wake cycle is stable, your body gets better at releasing the right hormones at the right time to help you fall asleep and stay asleep. Over time, this consistency can make a big difference in how refreshed you feel.
Avoid Demanding Tasks Before Bed: An hour before bed, try to wind down. This means stepping away from things that require focus or emotional energy, like work emails, difficult conversations, or even scrolling through the news. These activities keep your brain active and make it harder to “shut off.”
Also, aim to limit blue light exposure from phones, tablets, and TVs, as it suppresses melatonin (the hormone that signals your body it’s time to sleep). If you like to wind down with a screen, consider using a blue light filter or switching to audio (like a podcast or audiobook).
Optimize Your Bedroom Environment: Your sleep space matters. Ideally, your bedroom should be cool, dark, quiet, and clutter-free. Small tweaks, like blackout curtains, a white noise machine, or even moving your phone away from your nightstand, can make a noticeable impact. Try to reserve the bed for sleep and intimacy only, so your brain begins to associate it with rest.
If you’ve been spending extra time resting or recovering in bed during the day, consider using a separate space for daytime lounging so the bed doesn’t lose its association with nighttime sleep.
Take a Short Daytime Nap (If Needed): If you feel tired during the day, listen to your body, napping is okay. Just keep it brief (20–30 minutes) and try to nap earlier in the day. Long or late-afternoon naps can interfere with your nighttime sleep. If you’re undergoing treatment, don’t underestimate how much rest your body may need, fatigue is common, and pacing yourself is essential.
Keep a Sleep Journal: Tracking your sleep patterns can help you identify what helps or hinders your rest. Note when you go to bed and wake up, how often you wake during the night, your energy levels throughout the day, and anything you did differently. This can be especially helpful in identifying sleep disturbances related to treatment side effects or medication timing.
Establish a Pre-Sleep Routine: Creating a calming ritual before bed can signal to your brain that it’s time to slow down. This might include gentle stretching, meditation, a body scan, or even a warm shower or bath. It doesn’t have to be complicated, just something that helps you shift into rest mode. Try a few things and see what resonates with you.
Exercise Daily (When You Can): Regular movement is one of the best things you can do for your sleep and your recovery. It doesn’t need to be intense; a short walk, gentle yoga, or a light home-based Pilates session can help improve sleep quality and reduce anxiety. Aim for about 150 minutes of moderate movement per week, if that feels doable. Just try to finish any vigorous exercise at least 2–3 hours before bedtime.
Increase Your Exposure to Natural Light
Natural light is powerful! Spending time outside in the morning or early afternoon helps regulate your sleep-wake cycle and boosts mood. Even 10–15 minutes a day near a window or on a short walk can make a difference.
Final Thoughts
Improving sleep can take time, especially when your body is also healing. Be kind to yourself in the process. Not every night will be perfect and that’s okay. The goal is to build habits that support your nervous system, not to add more pressure. I recommend starting with just 1–2 tips that feel most realistic for you. Small, consistent changes are more helpful than trying to overhaul everything at once.
If you continue to struggle with sleep, talk to your care team. Pain, side effects, or emotional stressors may also be contributing factors and there’s no shame in asking for support.
