đąWednesday Wellness - 06May26 - Sleep Healthđ´
Rest ⢠Restore ⢠Recharge This week, weâre focusing on something essential for overall wellbeing, including during and after cancer treatment: quality sleep. Sleep is not just switching off. It is a vital process that supports how your body heals and your mind copes. Good sleep helps with energy, mood, concentration, and recovery, all of which are especially important for people living with cancer. đ Why Sleep Matters For people affected by cancer, sleep can often be disrupted. Factors like treatment side effects, stress, anxiety, or changes in routine can all play a role. When sleep is impacted, you may notice: Low energy and fatigue Difficulty concentrating or remembering Feeling irritable or emotionally overwhelmed Reduced ability to cope day to day Sleep is a key part of supporting both physical healing and emotional resilience. Many people affected by cancer experience insomnia. This may include: Trouble falling asleep Waking during the night Waking too early and not getting back to sleep Feeling fatigued but unable to sleep đ It is important to know that these challenges are common and support is available. đą Small Changes, Big Impact While sleep challenges can feel overwhelming, small steps can support better rest: ⨠Keep a consistent sleep and wake time where possible ⨠Create a gentle wind down routine before bed ⨠Limit caffeine, alcohol, and screen time in the evening ⨠Make your sleep space as comfortable and calming as you can ⨠Allow yourself time to relax both physically and mentally Even small, consistent changes can help improve sleep over time. đ§ Support and Resources If sleep is a challenge, you are not alone, and there are trusted resources available: Sleep Health Foundation (CAN-SLEEP) https://can-sleep.org.au/patient-resources/introduction/ THIS WAY UP insomnia support https://thiswayup.org.au/what-we-treat/insomnia These resources provide practical, evidence-based strategies to better understand sleep and manage insomnia. đŹ Take a Moment Check in with yourself today: đ How has your sleep been recently? đ What is one small change you could try this week? Sleep is not a luxury. It is part of caring for your body and mind, especially during challenging times. Be gentle with yourself this week and know that it is okay to prioritise rest where you can đ´
SUFFERING STOPPING HORMONE TREATMENT FOR MENOPAUSE
Hi. Diagnosed two weeks ago yesterday, canât believe itâs only been two weeks seems so much longer. Daughter is currently in the middle of HSC, so I havenât told family yet, which sort of makes it seem like itâs not real. Iâve been reading a lot of posts and like a lot of women, I was blind sided getting a call back from Breast Screen Australia, even then thought, nah, not me. One out of twenty, my odds are good. Iâve been to the surgeon and McGrath nurse and now need to make a decision. It would be so much easier if I could get a good nights sleep. As the tumour is hormone positive, Iâve had to go off my happy gel (Estrogel). For the past week the night sweets are back. Anyone with the same dilemma? Any suggestions? TIA
Cooler Sleep - Mattress, Gel Pad, Sheets
Hello, I'm finding my mattress is holding heat in the night and waking me up. I'm wondering if anyone has used a Cooling Gel Pad under their sheets or mattress protector? Does it make you sweat? I'm interested in any tips on cool mattresses, mattress protectors, pillows or sheets to help this problem. I'm 18mnths since end of BC treatment, on Femara, I was perimenopausal at diagnosis, and now have consistent hot flashes but not buckets of sweat. I can sort of cope with this with CBT, wearing layers, fans, etc. I also have breast lymphoedema so cool sleep is super important. I feel there's got to be a better combination of mattress, mattress protector, pillow and sheets to help this problem. I've looked back through previous posts, but thought I'd start a new one as summer has started :-/ Many thanks. Grace
Surgery, radio, sleep, and restless legs
This is a long shot, but just in case... I had a mastectomy and reconstruction in mid-December, and I'm almost halfway through radiation treatment. I've always had restless legs, and there's something about major surgeries that seems to make it flare up badly. I had an abdominal hernia/muscle separation repaired at the end of 2020, and the restless legs were terrible afterwards! Anyway, I'm really struggling with sleep at the moment. I'm exhausted, but as soon as I start to feel âsleepyâ my legs start to twitch (mostly the left, because, hey, sure, why not?) Last night I think I finally managed to drop off after midnight, but was up from 2-4 am intermittently pacing, doing yoga, stretching, massaging, swearing, and trying to sleep. Then I was up again at 6 doing the same thing. I got maybe 5 hours of broken sleep. And it's been like this for WEEKS. It's like newborn days, only quieter. I'm doing all the things that have worked before: strengthening the muscles that are twitching, stretching what's tight, nerve glides, settling the parasympathetic nervous system before bed, massage, magnesium supplements, reducing overwhelm during the day. This is a crazy complex syndrome, and has many contributing factors. It's intensely frustrating. But I guess that's really only part of the picture, because I'm also still sore from the mastectomy. And the radiation is starting to get uncomfortable. And I want it OVER, but I'm also dreading the end because then I just get to wait and hope that treatment worked. All of that is playing merry hell with my sleep too, or at least with my stress levels. Anyway, my questions for you lovely folks are: 1) Are extremely restless legs something that others have noticed, or am I a shiny snowflake? 2) Any tips beyond that for sleep? 3) Any tips for managing discomfort during radiation? I've got mepitel and moogoo, I'm hiding from the sun like a troll/vampire hybrid, and I'm drinking ALLLLL the water. I still suspect I'm about to develop the worst case of sunburn I've ever had. Owie. 4) Can you ever lie on your front again after implant reconstruction? I'm generally a tummy sleeper, and I'm missing being able to snuggle up in bed like I normally would. Ta muchly â¤ď¸
Counterpart - Webinars - HUGE number of BC topics to check out
There are a HUGE number of BC Webinars on Counterpart ...... you can check them out here - everything from Sleep, to Mets, Fertility Preservation, Treatment Options for all stages of BC, Mindfulness, medicinal cannabis .... and MUCH MORE .... I'd actually signed up to watch their latest one on Medicinal Cannabis Workshop that was on Monday, but my BC scan recall stuffed that up - and by the time they edit it, it'll be next year before it is available to the public! https://counterpart.org.au/information/webinar-recordings I've also saved it as a 'PDF' so that you can open it up & flick thru it 'offline' if you like - then click on any topic you are interested in & it should open up for you on the Internet! You can save HUGE lists as a PDF & check it out at your leisure instead of always having to be 'online' .... I often do it when I find a terrific website with hundreds of copies of songs that are available to the public! Instead of trolling thru it then & there, I 'save the webpage' as a PDF & store it for later! ;)
Mattress selection
Morning All this is a very random question but Iâm looking at buying a new mattress and have been looking at all the new memory foam style in particular Sleeping Duck. As I have constant hot flushes/night sweats was wondering whether they will retain the heat and just make it worse for sleeping. I currently have the normal old style spring sort and donât have that issue. Thanks in advance for my tipsđ
Tamoxifen half strength effectiveness?
Seeking thoughts on 10 mg Tamoxifen efficacy versus the recommended 20 mg? Any studies been done on this? My onc has suggested to me that this drug has been around for 30 years with no consideration as to whether the dose befits the womenâs size. In other words same dose prescribed for a 52 kilo woman as a 65 kilo woman. One solution to adverse symptoms might be the 10 mg. Also is it common on this drug waking at 3 am simply unable to go back to sleep. Not worried, not even a busy mind, as if I have lost the ability to sleep. Had to take prednisolone for asthma some years ago. Same bug eyed feeling. Tips on how to cope appreciated.
