Eleonora Teplinsky: Let’s Talk About Sleep (Part 1)
Eleonora Teplinsky shared on LinkedIn:
“Let’s Talk About Sleep (Part 1!).
Two thirds of patients with cancer experience sleep disturbances which can lead to reduced quality of life, symptoms such as worsening fatigue, anxiety and depression, increased inflammation and more. Younger patients or patients with lung, breast or gynecologic cancers are also more likely to experience sleep disturbances.
A recent study (Nissan ER et al, JNCI 2024h of over 6000 individuals with a cancer diagnosis showed that cognitive behavioral therapy for insomnia (CBT-I) was the most effective treatment for insomnia and reduced symptoms of fatigue, anxiety, and depression.
CBT – I focuses on evaluating current thoughts and behaviors surrounding sleep, developing healthier, sleep, habits and avoiding behaviors that negatively impact sleep. CBT includes techniques such as stimulus control, sleep restriction and relaxation techniques. (Dr. Shelby Harris is my go to sleep expert – make sure you follow her @sleepdocshelby)
Here are tips you can implement starting today!
1. Maintain a regular bedtime and wake time every day.
2. Increase exposure to bright light during the day and reducing exposure to bright light (computer, phone screen) within a few hours before bedtime and during the night).
3. Setting aside a ‘worry time’ before bedtime – this is a great time to journal and write down thoughts, fears, concerns. I like to think this as doing a “brain dump” – out of your brain and onto paper.
4. Create a relaxing bedtime routine – engaging in calming activities before, relaxation techniques like deep breathing or meditation and avoiding stimulating activities and electronic devices at least an hour before bedtime.
5. Optimize your sleep environment – your bedroom should be quiet, dark and cool. Use earplugs, an eye mask, or white noise machines if necessary. Invest in a comfortable mattress and pillows.
Bonus tip: Limit long naps, caffeine, nicotine and alcohol intake especially in hours leading up to bed!
In subsequent posts, I will share other interventions that can help as well as tips you shared with me! Let me know your sleep questions or what has helped you!”
Source: Eleonora Teplinsky/LinkedIn
Eleonora Teplinsky is a medical oncologist specializing in breast and gynecologic oncology. She is the head of breast and gynecological medical oncology at Valley-Mount Sinai Comprehensive Cancer Care in Paramus, New Jersey, and a clinical assistant professor of medicine at the Icahn School of Medicine at Mount Sinai in New York.
Her clinical and research interests focus on young women with breast cancer, survivorship, exercise oncology, and the use of social media in oncology. She is passionate about oncology education and advocacy on social media and is the host of the INTERLUDE Podcast, where she shares the stories and experiences of those who have been affected by cancer.
Dr. Teplinsky is the co-lead of the The Collaboration for Outcomes using Social Media in Oncology (COSMO) – a social media lab working to provide a venue for social media research in oncology. .