For women with breast cancer, insomnia is a common problem. Insomnia can affect their quality of life by worsening their fatigue, depression, and pain. But did you know that exercise can help improve sleep quality in breast cancer patients and survivors?.

The Breast Cancer and Insomnia Connection

Insomnia is a common problem in breast cancer patients and survivors. It can be caused by a variety of factors, including cancer treatments such as chemotherapy and radiation, pain, anxiety, and depression.

Insomnia can lead to daytime fatigue, irritability, mood disturbances, and impaired quality of life. In addition, poor sleep quality may impact cancer outcomes by affecting the immune system and increasing inflammation in the body.

Exercise and Sleep Quality in Breast Cancer

Studies have shown that exercise can improve sleep quality in breast cancer patients and survivors. In fact, exercise has been found to be more effective than sleep medications in improving sleep quality.

Exercise can also improve mood, reduce anxiety and depression, and enhance overall quality of life.

The type and intensity of exercise that is most effective for improving sleep quality in breast cancer patients and survivors is still being studied.

However, some studies have suggested that moderate-intensity aerobic exercise such as brisk walking, cycling, or swimming may be more effective than high-intensity or resistance training.

Exercise Recommendations for Breast Cancer Patients and Survivors

Exercise is safe and beneficial for most breast cancer patients and survivors, but it is important to talk to your doctor before starting any exercise program.

Guidelines from the American College of Sports Medicine recommend that breast cancer patients and survivors engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Resistance training and flexibility exercises may also be beneficial.

Exercise should be tailored to the individual and should take into account any physical limitations, side effects of cancer treatment, and other medical conditions.

A qualified fitness professional or physical therapist can help design a safe and effective exercise program for breast cancer patients and survivors.

Tips for Improving Sleep Quality

In addition to exercise, there are other strategies that breast cancer patients and survivors can use to improve their sleep quality:.

Establish a regular sleep schedule.
Avoid caffeine, alcohol, and large meals before bedtime.
Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
Make sure the bedroom is quiet, dark, and cool.
Avoid electronics before bedtime.
Consider cognitive-behavioral therapy for insomnia (CBT-I).

Conclusion

Insomnia is a common problem in breast cancer patients and survivors, but exercise can help improve sleep quality and overall quality of life.

Moderate-intensity aerobic exercise such as brisk walking, cycling, or swimming may be more effective than high-intensity or resistance training. Breast cancer patients and survivors should talk to their doctor before starting any exercise program and should consider working with a qualified fitness professional or physical therapist to design a safe and effective exercise program.