How Exercise Can Alleviate Breast Cancer-Related Insomnia

Breast cancer is one of the most common cancers among women worldwide. While treatment for breast cancer has come a long way, many women still struggle with the aftermath of the disease.

One particularly challenging aspect of breast cancer survivors’ lives is insomnia. Insomnia affects up to 50% of women with breast cancer during and after treatment.

Insomnia can significantly impact a woman’s quality of life, leading to fatigue, low mood, and an overall diminished ability to carry out daily activities.

One solution to this problem is exercise. Not only can exercise improve a woman’s overall health, but it can also mitigate the negative effects of breast cancer-related insomnia.

Exercise can help mitigate the negative effects of breast cancer-related insomnia in a number of ways:.

1. Improved Sleep Quality

Studies show that regular exercise can improve overall sleep quality. Exercise can increase the amount of time spent in deep sleep, enhance feelings of restfulness, and improve energy levels during the day.

Regular exercise can also help regulate the production of hormones such as melatonin, which are essential for maintaining a healthy sleep-wake cycle.

2. Reduced Fatigue

Breast cancer treatment, including chemotherapy and radiation therapy, can cause significant fatigue. Exercise can help combat this fatigue, giving women more energy during the day and providing a better quality of life.

3. Improved Mood

Women with breast cancer-related insomnia often experience low mood and depression. Exercise has been shown to boost mood and reduce symptoms of depression. This can have a significant impact on a woman’s overall mental health and wellbeing.

4. Reduced Anxiety

Anxiety can be a significant factor in breast cancer-related insomnia. Exercise can help reduce anxiety levels, providing a sense of calm and relaxation that can promote a more restful night’s sleep.

While any form of exercise can be beneficial, some types of exercise may be more effective than others for breast cancer-related insomnia:.

1. Aerobic Exercise

Aerobic exercise, such as walking, running, or cycling, can have a significant impact on sleep quality. It can also reduce fatigue, improve mood, and promote relaxation, making it an ideal form of exercise for women with breast cancer-related insomnia.

2. Yoga and Mindfulness Exercises

Yoga and mindfulness exercises can help reduce anxiety and promote relaxation, which can lead to a more restful night’s sleep. These exercises can also help improve mood and reduce symptoms of depression.

3. Resistance Training

Resistance training, such as weightlifting, can also be beneficial for women with breast cancer-related insomnia. Resistance training can help increase strength and endurance, reduce fatigue, and improve overall physical health.

Research shows that as little as 150 minutes of moderate-intensity exercise per week can have significant benefits for women with breast cancer-related insomnia. This is equivalent to just over 20 minutes of exercise per day.

While some women may benefit from more frequent or intense exercise, even a small amount of exercise can make a difference.

Conclusion

Breast cancer-related insomnia can be a challenging condition to live with. However, exercise can have a significant impact on sleep quality, fatigue, mood, and anxiety levels.

Aerobic exercise, yoga and mindfulness exercises, and resistance training can all be beneficial for women with breast cancer-related insomnia.

Regular exercise, even in small amounts, can contribute to a better quality of life and improved overall health.