Knowing you have a desmoid tumor can certainly make it harder to get a good night’s sleep. The stress of being diagnosed with a tumor, as well as managing symptoms like pain and treatment side effects, can make it more difficult to get rest.

You may have struggled with sleep before your diagnosis. According to the Centers for Disease Control and Prevention, more than 30 percent of adults in the U.S. aren’t getting the sleep they need. While there isn’t always a quick fix for sleep troubles, you can make several changes to improve your nights. Here are some tips to get started on the journey to better sleep.

1. Foster Better Sleep Habits

“Sleep hygiene” is the technical term that describes habits that promote better sleep. Improving your sleep hygiene starts with the habits you have during the day and before bedtime. Having a consistent schedule of waking up and going to bed at the same time every day is one of the best ways to get your body clock (circadian rhythm) into a healthier sleep-wake cycle. In addition, physical activity and exposure to natural light during the day cues your body that it’s daytime. When it comes time to wind down for bed, darkening the lights, avoiding bright electronics, and doing calming activities (like reading or taking a warm bath) helps signal that sleep is on the way.

Keep your sleep environment well controlled with a cool temperature, comfortable bed sheets, and darkness. Many people like to use a fan or white noise machine or wear earplugs to block out noises that disrupt sleep.

Avoiding large meals, caffeine, and alcohol before bed can also promote better sleep. While it’s not always easy to make a lot of changes to your normal routine, taking small steps can get you closer to your goal of being a good sleeper.

2. Get Help To Manage Pain

Some people with desmoid tumors experience pain, which can affect sleep. It’s important to follow up with your oncologist or desmoid tumor specialist to let them know when you’re in pain so they can help you. They may recommend pain medication or alternative treatment options to help you feel better.

Exercise is a great way to release feel-good hormones that reduce pain. It also promotes better sleep. Your doctor can refer you to physical therapy, so you can find safe exercises that address your concerns. If you have better control of your pain, you’ll find it easier to get comfortable and rest.

You can ask your health care team about acupuncture, massage, or other complementary therapies. Personalized pain management is critical for living well with desmoid tumors. Be sure to speak up if you think you need more support.

3. Speak to a Therapist

Anxiety and depression are common in people with desmoid tumors and other health conditions. Fortunately, effective treatment is available to deal with these additional issues. If your mental health is keeping you awake at night, you may find yourself feeling stuck in a negative cycle. Getting enough sleep can help boost your mood and give you a more positive outlook, but sometimes that’s easier said than done.

You can start addressing mental health concerns by talking with a qualified therapist. They can refer you to support groups and community resources and teach you specific skills and strategies to overcome these difficult feelings. For example, a therapist may suggest keeping a journal or practicing visualization to help clear your mind. In addition, a psychiatrist can prescribe sleep medication if they feel it’s something that could benefit you.

Taking this first step of setting up an appointment with a therapist opens the door so you can start to break free from the stress that’s preventing good sleep.

4. Learn and Practice Mindfulness

Mindfulness has become a popular buzzword in the mental health world, but it’s essentially a way of relaxing the mind and body through meditation. Mindfulness exercises teach you to focus on the present moment, rather than worrying about the past or the future. These meditations can include breathing exercises as well as guided imagery to relax and reduce stress. Some people practice mindfulness on a daily basis, and others use it to help with stressful situations or to fall asleep.

Mindfulness can be as simple as closing your eyes and focusing on your breathing. You can also find relaxation videos, podcasts, or music to use during your practice. Mindfulness can be practiced whenever and wherever it is needed. You can be in any position, such as sitting, standing, or lying down — which makes it a good choice in the hours before bedtime.

Some forms of mindfulness involve movement. Yoga and walking meditation are two examples that combine exercise, breathing, and meditation. Finding the right mindfulness program for you adds another tool to your toolbox to enhance your sleep and quality of life.

5. Consider Sleep Medication

Prescription medications are available to help you fall asleep faster and stay asleep longer. Some sleep medications can be taken every night, and other types are meant for the occasional bout of insomnia. While lifestyle changes to improve sleep are usually the first-line treatment option, medication can be a helpful add-on for many people who aren’t seeing enough of a change.

Getting a restful night's sleep is essential for people with desmoid tumors, especially when healing from surgery or undergoing a stressful change. Although you may feel reluctant to use sleep medication, the benefits of sleeping better often outweigh the potential side effects. Discussing all of your options with a qualified health care provider can help you make the right choices, so your body can rest and recover each night.

Find Your Team

MyDesmoidTumorTeam is the social network for people with desmoid tumors and their friends and family members. On MyDesmoidTumorTeam, members come together to ask questions, give advice, and share their stories with others who understand.

Do you struggle with sleep? Have you tried lifestyle changes or medical treatment to help? Share your tips in the comments below or directly on your Activities page.