If you’re struggling to get enough rest after a kidney cancer diagnosis, you’re not alone. Insomnia and other sleep problems are common and, unfortunately, all too familiar to people with cancer and other chronic diseases.

One member of MyKidneyCancerTeam shared, “I didn’t get a good night’s sleep last night.” Another said, “I’m so tired. I’m only getting about an hour of sleep, usually in the late afternoon.”

Getting to the root of your sleep problems is important for long-term health. Most adults need seven to eight hours of sleep per night. During and after cancer treatment, you might need even more to help your body heal.

The good news is that better sleep is possible. With support from your healthcare team and strategies you can try at home, you can be on your way to getting a good night’s sleep. A helpful place to start is understanding what might be keeping you awake.

What’s Causing Your Insomnia?

Sleep problems after a cancer diagnosis can have one or several causes. In many cases, the most common causes fall into two broad categories: what’s happening in your body and what’s happening in your mind.

Physical Symptoms

Cancer and its treatments can put your body through a lot. Trouble sleeping may be linked to physical pain or discomfort caused by the cancer itself or by one or more cancer treatments.

Sleep can also be affected if your kidneys aren’t filtering properly, allowing toxins to build up in the blood. Side effects from medications, chemotherapy, or radiation may make it harder to rest. Some people experience frequent nighttime urination, which can interrupt sleep.

You may also have a sleep disorder, such as sleep apnea, which is more common in people with kidney disease than in the general population.

Emotional Factors

A cancer diagnosis can also disrupt your sleep by affecting your emotional and mental health. Worrying about the future and what lies ahead for you and your family is natural and leads to anxiety. These thoughts can make it harder to fall asleep or quiet your mind once you’re in bed.

Waiting for scan results can be especially stressful. You might lie awake at night and wonder if your treatment is working or if the cancer has spread. You may also feel depressed or overwhelmed if cancer keeps you from participating in activities you enjoy.

Whatever you’re thinking or feeling, know that you are not alone and that these reactions are normal.

Your Sleep Environment

In addition to physical and emotional factors, your sleep environment can also contribute to poor sleep. Surroundings and sleep habits can make it harder to fall asleep and stay asleep.

For example, your bedroom may be too hot or too cold, too bright, or too noisy. You might find it helpful to use a white noise machine or earplugs to block out sound, or you can try using blackout curtains or a sleep mask to reduce light.

Your evening routine matters, too. Screen time, unpredictable sleep schedules, afternoon caffeine, or heavy meals before bed can affect your sleep quality.

Keeping a sleep diary to track your sleep patterns can help you and your healthcare provider identify what’s affecting your sleep so you can work together to find solutions.

Practical Strategies for Better Sleep

Many people find that small changes to their daily habits and sleep routines can make a real difference in how well they sleep. You may find that some strategies work better than others. Try a few, adjust them to fit your needs, and give yourself time to see what helps most.

If you continue to experience sleep disruptions, see a healthcare professional.

Review Your Daily Habits

What you eat and drink and whether you move your body during the day can affect how well you sleep at night. Try to reduce your caffeine and alcohol intake, especially in the evening, and avoid heavy meals before bedtime.

Getting regular physical activity can improve sleep, but vigorous exercise right before bed may keep you awake. Try to time your workouts to support your sleep schedule (always listening to your body).

It’s also helpful to limit screen time in the evening. Turning off your phone, tablet, and other electronic devices at least two hours before bed is part of good sleep hygiene and can help you fall asleep more quickly.

Be Strategic With Naps

It can be tempting to nap if you’re feeling drowsy or fatigued, especially after a long day of treatment, but daytime naps can disrupt your sleep-wake cycle. Some experts recommend avoiding naps altogether, if possible, while others suggest following specific guidelines.

If you do nap, try to keep it to 30 minutes or less, and schedule it for the early afternoon — ideally before 3 p.m. Napping for too long or too late in the day can make it harder to fall asleep at bedtime.

Practice Relaxation Techniques

A cancer diagnosis can trigger stress, no matter how calm or grounded you feel. Practicing relaxation techniques can be a helpful form of self-care during cancer treatment. It can also signal to your brain that it’s time to wind down and prepare for sleep.

Techniques you may want to try include:

• Deep breathing
• Meditation
• Muscle relaxation
• Yoga
• Gentle stretching
• Tai chi
• A warm bath

Practicing these techniques regularly, especially as part of a sleep routine, can help both your body and mind.

Create a Consistent Bedtime Routine

It’s important to keep a consistent sleep schedule to reinforce healthy sleep habits, even on weekends. Going to bed and waking up at the same time each day can help your internal clock know when it’s time to wind down.

You can also build in nightly rituals, such as listening to relaxing music, taking a warm bath, or practicing meditation. Building consistent habits can help signal your body that it’s time to sleep.

A Note About Sleep Aids

Some people turn to over-the-counter sleep aids or supplements to improve sleep. However, evidence for these products is often limited, and some may cause side effects or interact with medications. Always talk to your oncology team before trying any sleep medications, even seemingly safe over-the-counter options like melatonin.

When To Talk to Your Doctor

Sleep problems aren’t always fixable with at-home strategies. Sometimes, working with a healthcare professional is necessary.

You should reach out to your doctor if you:

• Have persistent insomnia, meaning you have difficulty sleeping three or more nights a week for at least a month
• Experience pain or discomfort that affects your sleep
• Have significant daytime fatigue
• Suspect your sleep problems are related to your cancer treatment

While your cancer care team is primarily focused on your treatment plan, your doctor can also help you get the rest you need. This might include referring you to a mental health specialist, coordinating with your primary care provider, or adjusting your medications.

Be Kind to Yourself

Finding a solution for your sleep issues may take time and patience. Try not to get frustrated if you continue to struggle for a while. Insomnia is common among people with cancer, and many others are lying awake at night just like you.

Talk to friends, join a support group, practice breathing exercises, or enlist the help of your healthcare provider or therapist. With time, support, and strategies, you can take steps to improve your sleep and enhance your overall quality of life.

Be gentle with yourself, and take it one night at a time. Better sleep is possible.

Join the Conversation

On MyKidneyCancerTeam, people share their experiences with kidney cancer, get advice, and find support from others who understand.

How do you sleep well with kidney cancer? Let others know in the comments below.