Did you know that not getting adequate sleep could be putting you at risk for cancer? Researchers have found that individuals who sleep less than 6 hours per night, don’t nap during the day, or get less than 7 total hours of sleep are at an increased risk of cancer.
In fact, sleeping less than 6 hours per night increases the risk of cancer by 41%. Moreover, sleeping less than 7 total hours increases the risk by 69%. These findings suggest that poor sleep may have serious consequences for your health.
But what can you do about it? In this article, we’ll explore the complex relationship between sleep and cancer, and provide you with practical tips to improve your sleep and reduce your risk of cancer.
Key Takeaways:
- Poor sleep increases cancer risk: Research suggests that individuals who sleep less than 6 hours per night, don’t nap during the day, or get less than 7 total hours of sleep have an increased risk of cancer.
- Short sleep duration and cancer risk: Maintaining a short sleep duration over time, particularly for women and individuals with a higher body mass index (BMI), is associated with an increased risk of cancer.
- Sleep disruptions and cancer: For those who are active or working at night, or who have sleep-disrupting health conditions, or who are in cancer treatment, improving sleep can help to perform better in daily life, increase vitality, and lead to better treatment outcomes.
What Happens While We Sleep?
As explained in Sleep is Essential, your body requires adequate deep sleep cycles in order to repair cells, grow bone, and heal the body. Such processes are not possible under stress, “fight or flight” or active/busy waking hours. Hence, good health is not sustainable without good sleep, and good sleep must be a part of any plan to help protect and heal your body.
Like children who grow taller while sleeping, adults need to rest to repair, rejuvenate and grow (i.e. bone cells).
The Link Between Poor Sleep and Cancer Risk
Before we examine the details, it’s imperative to understand that poor sleep has been associated with many health problems including fatigue, headaches, reduced productivity, mood and relationship issues, weight gain and higher risk for many chronic diseases: obesity, diabetes, high blood pressure, heart disease, stroke, depression, cancer and overall mortality. But what does the research say about poor sleep and cancer risk?
Study Findings
Any study that examines the relationship between sleep and cancer risk can help in understanding the potential consequences of poor sleep. In a recent study, researchers found that cancer risk increased 41% in individuals who slept less than 6 hours per night and 69% in those who slept less than 7 hours total per day/night.
Increased Risk for Women and Individuals with Higher BMI
Between the lines of the study, researchers discovered that women and individuals with a higher body mass index (BMI) were more susceptible to an increased risk of cancer due to poor sleep.
Specifically, women who slept less than 6 hours per night had a 53% higher risk of cancer, while individuals with a BMI of 24 kg/m2 or more had a 70% higher risk.
Individuals with a higher BMI may be more prone to sleep disruptions, which can lead to a higher risk of cancer. Additionally, women may experience hormonal changes that affect their sleep patterns, increasing their risk of cancer.
Increased Risk for Young People
In addition to RoundUp’s glyphosate in our food supply, Could Lack Of Sleep Be Causing Cancer in Young People? With ever increasing societal pressures on young people, according to Why Are We Sleeping Less? it’s important to prioritize sleep and make it a vital part of a daily/nightly routine. By getting adequate sleep, young people can also help maintain overall health and well-being to reduce the risk of cancer.
These findings suggest that poor sleep can have devastating consequences, especially for women and individuals with a higher BMI and highlight the importance of prioritizing sleep.
Sleep Duration and Cancer Incidence
Adequate quality sleep is essential for your body to function properly, and research has shown that sleep duration can have a significant impact on your risk of developing cancer.
Nighttime Sleep Duration
Duration of nighttime sleep has been shown to play a crucial role in cancer incidence. Individuals who slept less than 6 hours per night had a 41% higher risk of cancer than those who slept for 6-8 hours per night. This association was most significant for women, highlighting the importance of adequate nighttime sleep for women’s health.
Daytime Napping
Duration of daytime napping has also been linked to cancer risk. Individuals who did not nap during the day had a 60% higher risk of cancer than those who napped for more than 1 hour per day.
Daytime napping has been shown to have numerous health benefits, including reducing stress and improving cognitive function. However, it’s important to note that excessive daytime napping can be a sign of underlying sleep disorders or other health issues.
Total Sleep Duration
Total sleep duration, including both nighttime sleep and daytime napping, has been shown to have a significant impact on cancer risk. Individuals who slept less than 7 hours in total had a 69% higher risk of cancer than those who slept for 7-8 hours total.
Duration of total quality sleep is critical, as it allows our bodies to repair and regenerate cells, build bone and muscle, and strengthen our immune systems. Getting adequate total sleep is important for maintaining overall health and reducing the risk of chronic diseases like cancer.
Sleep Disruptions and Cancer Risk
The research shows that while poor sleep can be a contributing factor to cancer development, circadian rhythm disruptions, cancer diagnosis and treatment plans often result in sleep problems. Consider Sleep and cancer: how do they affect each other?
Circadian Rhythm Disruptions
Your body is wired to sleep when its dark, releasing melatonin that helps you fall asleep. During the night, your body’s circadian rhythm switches from awakened activity to address immunity, inflammation, and growth.
During sleep, your body’s immune molecules go to work clearing toxins and waste and repairing tissues. Inflammation levels rise in the process, then diminish in the morning, as energy levels rise in the waking hours.
As a result, sleeping in opposition to the body’s natural body clock can not only lead to diminished immunity and healing, but also chronic inflammation, a precursor to illness and disease. Many studies indicate that long-term night-shift work can increase the risk of cancers involving the breast, colon, ovaries and prostate.
Since night-time work schedules disrupt natural body rhythms and can disable your body from functioning properly, consider Tips for a Good Night’s Sleep.
Sleep-Disrupting Conditions
Chronic sleep disturbances, such as insomnia or sleep apnea, can also have a profound impact on your body’s ability to regulate its natural rhythms. Such conditions also induce an increased risk of cancers, including breast, colon, ovarian, and prostate cancer.
Cancer Treatment
With cancer treatment comes a host of side effects that can disrupt your sleep patterns. Anxiety, depression, fatigue, and pain can all make it difficult to fall asleep and stay asleep.
Treatment for cancer can be a grueling process, and sleep disturbances can exacerbate the physical and emotional toll it takes on your body. Research suggests that improving sleep quality during cancer treatment may help alleviate some of the side effects and improve overall outcomes. Additionally, addressing sleep disturbances after treatment may help cancer survivors better cope with the long-term effects of their illness.
The Impact of Sleep on Cancer Survivors
Once again, sleep plays a crucial role in the lives of cancer survivors. While the primary focus is often on treating the cancer itself, sleep disturbances can have a significant impact on a survivor’s quality of life.
Research has shown that nearly one in four survivors of childhood cancer experience difficulty falling asleep and staying asleep. This can lead to a range of issues, including fatigue, decreased productivity, and emotional distress.
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Strategies for Improving Sleep
Improving sleep habits can have a significant impact on a cancer survivor’s overall well-being. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding stimulating activities before bedtime, survivors can take steps towards better sleep.
A crucial aspect of improving sleep for cancer survivors is addressing underlying emotional and psychological issues. Cognitive behavioral therapy, relaxation techniques, and support groups can all play a role in helping survivors manage anxiety, depression, and other emotions that may be impacting their sleep. By addressing these underlying issues, survivors can improve their sleep quality and overall quality of life.
Keep in mind, getting enough sleep is imperative for overall health and well-being, and it’s especially important for cancer survivors. By prioritizing sleep and addressing sleep disturbances, survivors can take a crucial step towards improving their quality of life and reducing their risk of cancer recurrence.
Keeping Up with Recommended Cancer Screenings
One crucial aspect in the war against cancer is keeping up with recommended screenings, including breast, colorectal, prostate and skin. For most individuals, test results provide peace of mind, which facilitate good sleep. For prevention, keep up with recommended advanced thermography to help identify potential issues early on and take proactive steps to address them.
Managing Cancer Therapy Side Effects
Recommended relaxation techniques and cognitive behavioral therapy can help alleviate cancer therapy side effects that disrupt sleep, such as anxiety, depression, and fatigue. Additionally, sticking to a regular bedtime and wake-up time can help regulate the body’s internal clock.
Therapy side effects can significantly impact sleep quality, making it important to address these issues head-on. By working with your healthcare provider to manage these side effects, you can improve your overall sleep quality and reduce your cancer risk.
Improving Sleep for All Adults
Now that we’ve discussed the potential link between poor sleep and cancer risk, it’s important to focus on strategies for improving sleep quality. According to a study published in the English Longitudinal Study of Ageing, improving sleep habits can have a significant impact on overall health.
Establishing a Regular Bedtime and Wake-up Time
Effects of irregular sleep patterns can be far-reaching, impacting not only sleep quality but also overall health. Establishing a regular bedtime and wake-up time can help regulate your body’s internal clock, leading to improved sleep quality and reduced cancer risk.
A consistent sleep schedule can also help reduce the risk of sleep disorders, such as insomnia, which can have long-term consequences for overall health. By prioritizing a regular sleep schedule, you can take a proactive approach to improving your sleep quality and reducing your cancer risk.
Tips for a Good Night’s Sleep
From Tips for a Good Night’s Sleep:
Exercise
Regular daytime exercise, especially outdoors in natural sunlight, is one of the best ways to ensure a good night’s sleep. Just 30 minutes a day, or 3.5 hours a week, can make it easier to fall asleep. Don’t exercise close to sleep time; it can be stimulating.
Manage light to manage melatonin
Get sunlight or bright light exposure during the day. Keep it dark at night; turn off the light, television and electronics (blue light sources).
Create a physical space conducive for sleep
Remove electronics, communication and work-related devices. Make it comfortable: cozy bed items; quiet, dark and cool space.
Develop a sleep routine conducive to your circadian rhythm
Try to go to sleep and wake up at consistent times. Avoid/minimize daytime naps. Set a time and method to wind down, i.e. Sleepytime tea, reading, writing, meditating, praying, bathing, deep breathing, listening to calm music/tones.
Eat and drink smart in the hours before sleep time
Avoid big meals within two to three hours of sleep time. Avoid acidifying foods and drinks and spices as they can cause heartburn/reflux. Avoid alcohol, caffeine, chocolate, sugars and other stimulants that increase blood sugar levels. Consider a small protein snack (perhaps with fiber and fats/oils but not sugar) to stabilize and maintain level blood sugar levels into the night. Reduce fluid intake before sleep time and try to urinate right before sleep time.
Consider supplements 30-60 minutes before sleep time, i.e.
Melatonin
Magnesium glycinate (or threonate)
L-theanine
Valerian root
Chamomille
Passionflower
Hops
Lemon Balm
Note, improving sleep quality is crucial for overall health, and by implementing these strategies, you can take a proactive approach to reducing your cancer risk.
Summing up
On the whole, research suggests that poor sleep may increase your cancer risk. Studies have shown that individuals who sleep less than 6 hours per night, don’t nap during the day, or get less than 7 total hours of sleep have a higher risk of cancer especially for women and individuals with higher body mass indexes.
Additionally, long-term sleep disruptions may raise the risk of certain cancers. It’s necessary to prioritize good sleep habits and address any sleep issues you may have, especially if you are working or active at night-time, have sleep-disrupting conditions, or have already been diagnosed with cancer.
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