Learn how you can improve your quality and length of sleep without needing sleeping medications.

1. Improving Sleep Without
Medication
Dana Nolan, MS LMHC
Licensed Mental Health Counselor

2. Mesothelioma-Related Factors That Affect
Sleep
Treatment:
Chemo-related bone pain or neuropathy,
nausea/GI problems, post-surgical pain and
steroid-induced insomnia.
Psychological factors:
Anxiety and worrying keep you from falling
asleep, and depression can cause hypersomnia
(too much sleep).
(800) 615-2270

3. Mesothelioma-Related Factors That Affect
Sleep (cont.)
Disease-related factors:
Discomfort from fluid buildup, pain related to
tumor growth and shortness of breath.
Lifestyle factors:
Increased caffeine intake to combat fatigue, lack
of exercise and change in daily routine.
(800) 615-2270

4. Average Sleep Cycle
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5. What’s Affecting Your Sleep?
It’s important to investigate what is keeping you
awake. Is it:
Pain
Anxiety
Nausea/GI problems
Environmental factors (room temperature, noise,
bed comfort, too much stimulation before bed)
Erratic sleep schedule
(800) 615-2270

6. Different Types of Insomnia
Sleep-onset insomnia: Trouble falling
asleep when you go to bed.
Sleep-maintenance insomnia:
Awaking during the night and unable
to return to sleep.
Early-awakening insomnia: Awaking
too early and unable to return to sleep.
(800) 615-2270

7. When Are Sleep Medications Recommended?
Sleep difficulties are sporadic or temporary.
Other medications lead to over-stimulation
(steroid use).
Behavioral sleep strategies fail to work after a
reasonable attempt.
(800) 615-2270

8. What Are Behavioral Sleep Strategies?
Investigating your own sleep habits,
environment and patterns.
Using one or all of the following
strategies:
Stimulus control
Sleep scheduling
Sleep restriction
Relaxation therapy
Sleep hygiene
(800) 615-2270

9. Stimulus Control
 Increased anxiety about one’s lack of
sleep and worrying about how much sleep
they are getting leads to inability to sleep.
 Refrain from counting the number of
hours slept helps.
 Removing the clock from the bedroom is
recommended when “clock checking”
increases anxiety at night.
 Check self-talk about sleep. Some people
catastrophize about their insomnia.
(800) 615-2270

10. Sleep Scheduling and Restriction
Get out of bed around the same time each day.
Temporarily reduce the number of hours for a
few days allowed for sleep to increase body’s
need for sleep.
Limit long naps later in the day. It is okay to
nap for 45 minutes or less before 3 p.m.
Only go to bed for sleep and sex (no reading,
watching TV and computer/tablet/phone).
(800) 615-2270

11. Relaxation Therapy
Active or passive relaxation at
the end of the day to promote
physical and mental calm.
A warm bath
Soothing soft music
Dim lights in the home to reduce
light stimulation
Meditation or relaxation
exercise
(800) 615-2270

12. Sleep Hygiene
 Avoid stimulants (caffeine and nicotine) and
alcohol too close to bedtime.
 Exercise early in the day.
 Avoid large meals before bedtime. Beware:
chocolate has caffeine! Spicy foods can stimulate
our system and impact sleep. Limit fluid intake
after 8 p.m.
 Cool rooms are better for sleeping.
 Blue light exposure from TVs, smartphones, tablets
and computers have been shown to throw the
body’s biological clock off and delay sleep.
(800) 615-2270

13. Resources
www.sleepfoundtion.org
www.cancer.gov/about-
cancer/treatment/side-effects/sleep-
disorders-pdq
(800) 615-2270

14. Contact Information
1-800-615-2270
(800) 615-2270