A new study published in the Journal of Clinical Sleep Medicine states that women who sleep for shorter periods and experience frequent snoring before being diagnosed with breast cancer may have a lower chance of survival.
Around 246,660 new cases of invasive breast cancer will be diagnosed among women in the U.S. this year, and more than 40,000 of those women will die from the disease, according to the American Cancer Society.
There have been plenty of studies over the years that link sleep deprivation and poor sleep quality to higher cancer risks, and this study is no different. The authors of the study note “the relationship between sleep and cancer outcomes has not been well characterized.”
The study involved 21,230 women who were part of the Women’s Health Initiative, which is a longitudinal study of postmenopausal women, and the researchers assessed whether or not certain sleep characteristics have any impact of the breast cancer survival rate of women.
At the time of the study, the women had all been diagnosed with primary cancer, which is cancer that has not spread beyond the primary site. The women took surveys on their sleep habits, so the research team was able to compare the sleep data with the women’s cancer outcomes in order to figure out whether cancer survival is influenced by sleep deprivation.
The study concluded that women with breast cancer who snored more than 5 nights a week and slept for less than 6 hours each night were at least two times more likely to die from the disease, compared to the women who rarely snored and slept for 7 to 8 hours each night.
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How to Get More Sleep
It is recommended for adults to get 7 to 9 hours of sleep a night, but most adults have a problem getting within the recommended range. So how can we fix this? Below are some tried and true ways to improve not only the amount of sleep you get, but your quality of sleep, as well.
- Stick to a sleep schedule: When you stick to the same bedtime every day, even on the weekends, it regulates your body’s clock so that you’re able to fall asleep faster and sleep sounder.
- Don’t take naps if you have trouble sleeping.
- Exercise daily, preferably vigorous exercise if possible.
- Keep your room cool – between 60 and 67 degrees.
- Keep your room noise free and light free. Things like blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, and fans can help.
- Practice a relaxing ritual like taking a warm bath, sipping chamomile tea, or reading. Whatever relaxes you can help!
- Make sure your mattress and pillows are comfortable and supportive.
- Avoid alcohol, cigarettes, heavy meals and caffeine in the evening. A general rule is to avoid eating large meals two to three hours before bedtime.
- For some people, electronics make it harder to fall asleep, so avoid getting onto your laptop or phone if you are about to go to bed.
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If you still have trouble sleeping, consider seeing a sleep professional. You want your breast cancer risks to be as low as possible. And don’t forget to get your annual mammogram – call us today to schedule your appointment.
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