Most people with cancer have trouble sleeping at some time during their illness. This may be because of general anxiety, worry about treatment or fears about the future.

Actually getting to sleep may be the most difficult part. If you are also depressed you may notice that you wake early – often around 3am or 4am – and find it difficult to get back to sleep.

Most sleeping tablets only work for a few hours to help people get off to sleep, so they will not help if you wake in the early hours of the morning.

Some of the suggestions below may help you to get a better night's sleep.

• Try to establish a regular routine at bedtime and go to bed at the same time each night.
• Try having a warm milky drink before bed.
• Have a warm bath with a few drops of lavender or geranium oil to soothe you, or sprinkle a couple of drops of lavender oil on your pillow.
• If you can't sleep, or wake up early, try to relax and not worry about it. Rather than lying in bed tossing and turning, you could listen to music or the radio. You could also get up and watch TV or read a book. Wait until you feel tired again and then go back to bed.
• Relaxation tapes, or audio tapes with stories, are also very useful for helping you get to sleep and are stocked in most public libraries.

Your body will still get some benefit from lying quietly in bed, resting, even if you are not actually asleep. Although you may feel as if you have been awake all night, you may well have managed to have several hours of good quality sleep.

Older people and people who have not been physically very active during the day need less sleep at night. If you are taking naps during the day and having problems sleeping at night, it may mean you do not need so much rest. Limit yourself to one rest or sleep each day to see if it helps.

Getting help with some of the emotional effects of the cancer can improve your sleep pattern.