Welcome to the August 2023 roundup from MomentXShop. This month we focused on a tough combo many ovarian‑cancer patients face: constant tiredness and restless nights. Below you’ll find practical ways to beat fatigue, calm the mind, and get better sleep without relying on endless pills.
The disease itself, chemotherapy, and hormone changes all drain stamina. Even simple chores can feel like climbing a hill. Your body is fighting, so it diverts energy to repair cells instead of keeping you alert. Recognizing that the fatigue is real—and not just “being lazy”—helps you plan smarter.
First, set a bedtime routine you actually enjoy. Dim lights, sip warm herbal tea, and avoid screens at least 30 minutes before bed. Your brain loves consistency, so try to hit the same hour every night, even on weekends.
Second, watch what you eat after dinner. Heavy meals, caffeine, or sugary snacks can keep your system buzzing. A light snack like a banana or a handful of almonds gives steady glucose without spikes.
Third, move your body during the day. Even a 10‑minute walk around the house raises circulation and makes it easier to fall asleep later. If you’re too sore for brisk activity, try gentle stretching or seated yoga—just keep it moving.
Fourth, manage stress with breathing tricks. The 4‑7‑8 method (inhale 4 seconds, hold 7, exhale 8) signals your nervous system to relax. Do this a few times before you lie down and notice how quickly the mind quiets.
If insomnia persists, talk to your doctor about melatonin or other sleep aids that won’t interfere with cancer treatment. Some patients find short‑term use of low‑dose antihistamines helps, but only under medical guidance.
Finally, track your progress. A simple sleep journal—note bedtime, wake time, how rested you feel—lets you spot patterns and adjust habits. Over a week or two you’ll see what works best for your body.
Short power naps can recharge you without ruining nighttime sleep. Aim for 20‑30 minutes early afternoon; set an alarm so you don’t drift into deep sleep, which can leave you groggier.
Don’t forget to lean on friends, family, or support groups. Sharing your sleep struggles often leads to new ideas—someone might suggest a pillow that eases breathing or a calming playlist that works wonders.
Keep your bedroom cool and quiet. A temperature around 18‑20°C (65‑68°F) helps the body lower its core temp for sleep. Use earplugs or a white‑noise app if street sounds keep you awake.
If possible, schedule chemotherapy or other meds earlier in the day. Evening treatments can spike fatigue when you’re trying to wind down, making it harder to fall asleep.
Remember, small tweaks add up—don’t expect overnight miracles, but steady improvement is within reach.
