In your lifetime, you have a one in eight chance of developing invasive breast cancer. This year alone, over 252,000 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with another 63,000 plus new cases of non-invasive breast cancer. This means that about 30% of newly diagnosed cancers in women will be cancers of the breast. And, of these women, over 40,000 are expected to die in 2017 from breast cancer, making it the most deadly cancer for women just after lung cancer. Even scarier is the fact that after you go through all of the surgeries, radiation and chemotherapy to become cancer-free, the five-year survival rate can still be as low as 22% depending on the stage of the cancer.
With these statistics in mind, it’s clear we should be looking beyond conventional drug therapy and doctor’s visits alone to increase chances of recovery and avoiding cancer. One surprising finding might just hold the key that could help prolong life following breast cancer: sleep.
The Sleep-Breast Cancer Connection
We all know that getting adequate sleep each night not only helps us focus better, it also boosts our immune systems, protects us from infection, and even lowers our risk of heart attack. So how much sleep is enough, and can too much sleep actually be detrimental?
New research is revealing a startling link between the amount of sleep you get and your post-cancer life expectancy, and the results are probably not what you’d expect.
The study, conducted at the Harvard T.H. Chan School of Public Health in Boston, found that women with breast cancer who sleep at least nine hours a night may be more likely to die from their tumors than patients who get just eight hours of sleep. Compared to women sleeping eight hours a night, women who slept at least nine hours were 46 percent more likely to die of breast cancer, the study found. Moreover, after up to 30 years of follow-up, the women who got too much sleep were also 34 percent more likely to die of other causes than the women who slept less.
Not only is too much sleep a problem, but any sleep difficulties encountered potentially have even greater implications. The study showed that women who experienced sleep difficulties, such as struggling to fall or stay asleep, were also 49 percent more likely to die from all causes than women who rarely or never had these issues.
How Much Sleep is Enough?
Based on the data from this study, it’s clear that both too much sleep along with any sleep-related problems could significantly and negatively impact your chances of surviving breast cancer and possibly other cancers as well.
While you do want to get adequate sleep to allow your body to heal, your goal should be a solid eight hours a night, no more. If you have difficulty sleeping, consider trying a natural sleep aid. Here are some supplements that can help you get a restful night of sleep:
- Melatonin – Depending on your age and size, a dosage of 1 to 5 mg per night can help you fall asleep more easily. Melatonin is a hormone that your body produces to signal bedtime and help control your sleep-wake cycle.
- Valerian – A dosage of 160 to 320 mg of this herbal supplement can increase the neurotransmitter gamma-aminobutyric acid (GABA) in your brain to decrease insomnia, by having a mildly sedative effect.
- Lemon Balm – A dosage of 80 to 150 mg, combined with valerian root, may help reduce anxiety and promote sleep.
A Sleep Strategy for Surviving Breast Cancer
The results of this study shed new light on how we should approach our sleep habits if we want to increase our chances of surviving breast cancer, or any cancer for that matter. Just remember to think of your sleep strategy like Goldilocks and the Three Bears — not too much, not too little, but just right.
It’s evident that the right amount of sleep, along with a balanced bedtime routine and natural sleep aids, can be just as important as conventional cancer treatments. With this knowledge, we can now make informed decisions that will help improve our quality of life and possibly increase our chances of survival following a breast cancer diagnosis.
