The new study linking insomnia with increased cancer risk has terrified me — here's what I'm doing to get more sleep, starting tonight

I write about sleep health for a living, yet I probably haven’t had a decent stint of quality sleep in over a decade. The fog of becoming a new parent has seamlessly melted into the perimenopause years. Now, nights punctuated by nighttime anxiety means I regularly clock just 5-6.5 hours of sleep a night.

That falls far short of the 7-9 hours of sleep recommended by experts, placing me firmly in the long term sleep deprivation category. As a sleep editor who interviews leading experts and doctors, the side effects of chronic sleep deprivation are familiar to me — and they’re genuinely frightening.

Cognitive decline, poor cardiovascular health and diabetes are just a few of the side effects I’m at an elevated risk of. And now, the latest research to land in my inbox; insufficient sleep could be fueling the rise of cancer cases in the under 50s. I can’t put it off any longer, it's time for me to prioritize getting the sleep I need. With the help of five experts I trust, here’s everything I’m doing to get more sleep, starting from tonight.

Key takeaways: At a glance

• Statistics show cancer cases in the under 50s have risen by 80% globally in the past three decades.
• After analyzing the health data of over 18 million US adults aged between 18-50 over a two year period, researchers from MD Anderson Cancer Center and Jefferson Health cite insufficient sleep as a potential cause.
• Those with insomnia are at triple the risk of developing certain cancers within five years of their insomnia diagnosis, say researchers.
• "Don't panic, but do pay attention," urge sleep experts.
• Tips for better sleep from tonight include anchoring your wake time, optimizing your bedroom for sleep and reducing anxiety before bed.

The link between early-onset cancer and sleep deprivation

First, let’s look at the study that has spurred me into addressing my sleep issues head on. Statistics show the number of cancer cases in the under 50s has risen by 80% globally in the past three decades. Researchers from MD Anderson Cancer Center in Houston, Texas and Jefferson Health New Jersey have cited insufficient sleep as a potential catalyst.

During a recent presentation at the American Society of Clinical Oncology in Chicago, researchers outlined how, after analyzing the health data of over 18 million US adults aged between 18-50 over a two year period, they discovered that poor sleepers were at a heightened risk of developing early-onset bowel, breast, uterine or ovarian cancer.

According to the data, those with insomnia are as much as three times more likely to develop certain cancers within five years of an insomnia diagnosis.

“These findings suggest that sleep disruption may represent a clinically relevant, potentially modifiable risk factor in early-onset cancer risk stratification and warrants further investigation,” the researchers said.

Commenting on this research, Dr. Carleara Weiss, Sleep Science Advisor at Aeroflow Sleep, says the findings support earlier research demonstrating that persistent sleep deprivation disrupts the circadian rhythm, our body's internal clock that helps regulate functions such as sleep and wake cycles, hunger and body temperature.

"[This disruption] critically impacts our physiology by affecting cell division, hormone regulation, DNA repair, and cardiovascular and glymphatic function," says Dr. Weiss, who specializes in behavioral sleep medicine and circadian rhythms.

"In turn, these disruptions lead to cancer, dementia, and mortality. For example, women with insomnia are more likely to be diagnosed with breast cancer, even if they don’t have a family history of the disease."

5 things I’m doing to get more sleep, starting from tonight

For anyone, like me, who gets less sleep than they know they need, the association between insufficient sleep and an increased risk of developing certain types of cancer is alarming.

“First, I want to say don't panic, but do pay attention,” says Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness. "The research is real and important, but the key thing to know is that your body can recover if you let it."

“The real problem is chronic sleep deprivation, not just a bad night here and there. The studies aren't saying ‘you're doomed if you've lost sleep,’ they're showing that ignoring sleep over time slowly adds up and affects your health. The good news is that most people still have plenty of time to make changes and improve their sleep,” says Dr. Meers, a board-certified sleep behavioral specialist.

With that in mind, here’s everything I’m doing to get the sleep my body needs in order to stay healthy, starting from tonight.

1. Setting and sticking to a consistent sleep schedule

From the five experts I spoke to, their top tip for getting consistently better sleep is to anchor your sleep and wake times.

"If there's one thing you can do tonight to improve your sleep, it's to choose a consistent wake-up time and stick to it, even after a rough night's sleep," says Dr. Meers.

"Most people focus on bedtime, but your wake-up time is what really sets your body's internal clock. Once that anchor is in place, falling asleep, staying asleep, and feeling rested tend to become much easier over time."

Dr. Weiss echoes this advice. "Starting tonight, establish a bedtime-wake-up routine to help your body unwind from the day, reduce stress, and switch into sleep mode," urges the sleep scientist.

This advice mirrors the findings we saw earlier this year from a groundbreaking study conducted by Vitality and The London School of Economics and Political Science (LSE).

Dubbed the 7:1 sleep rule, researchers outlined how regularly achieving seven hours of sleep while sticking to a one hour window in which to fall asleep could increase your life expectancy by up to four years.

2. Optimize your bedroom for sleep

If your sleep quality and quantity is suffering, pay attention to your sleep environment. Temperature, light, sound and clutter in your bedroom can all impact your ability to fall and stay asleep.

I recently moved house and my bedroom is still full of boxes. According to the experts, if I'm serious about improving my sleep, that needs to be addressed.

“The right sleeping environment is personal, so try different things and see what works for you," says Dr. Hana Patel, a UK-based NHS GP and sleep expert at Time4Sleep. "Having said that, it is generally easier to fall asleep when it’s quiet, dark and cool."

While blackout blinds or curtains are a great way to block out ambient light, a sleep mask is an easier fix you can use from tonight. Noise pollution can also impact your sleep, especially during the summer months when windows tend to be left open. A decent pair of ear plugs are a cheap solution.

Ultimately, you need a relaxing, welcoming sleep environment that you want to spend time in. "Your brain needs to associate that environment with safety and rest, not stimulation," says Dr. Meers.

Clutter and other reminders of unfinished tasks are a recipe for disrupted sleep (and I should know).

3. Calm your nervous system before getting into bed

Nighttime anxiety makes it difficult for me to both fall and stay asleep. Often, I wake at 3 a.m. with a thumping heart that prevents me from drifting off again. In order to tame racing thoughts before getting into bed, Dr. Mike Gradisar, Head of Sleep Science at Sleep Cycle shares his advice.

"Spend 10 to 15 minutes before bed writing down your top worries and possible solutions. This prevents your mind from rehearsing problems once you are in bed," he says, noting that scheduling time for 'constructive worry' helps keep problem-solving out of the bedroom.

If you fall asleep only to then wake up in the middle of the night, Dr. Meers recommends getting out of bed. "If you can't sleep, get up," says the sleep doctor. "Lying in bed awake trains your brain to associate bed with wakefulness. That association is harder to break than most people realize."

4. Establish a wind down routine (and stick to it)

A wind down or nighttime routine can help prepare your brain and body for sleep. It doesn't matter what your nighttime routine looks like, provided that it follows a similar sequence of activities that you find relaxing.

One hour before bedtime, Dr. Weiss recommends clearing your mind, making a to do list, going on a light walk or doing some gentle yoga stretches. This is the point in the evening that you should dim the lights, reduce the volume, slow down your pace.

30 minutes before you want to be asleep, Dr. Weiss recommends taking a warm shower or a bath and finishing up any tasks. "Prepare your clothes, lunch bag etc. for the next day," she says.

Then, 15 minutes before you want to be asleep, try breathing exercises, reading a book or other relaxing activities, advises the sleep doctor.

"Dim the lights and listen to a calming podcast," recommends Dr. Gradisar. "The goal isn’t perfection but creating some space between your busy day and sleep."

5. Cut down on stimulants in the run up to bedtime

Getting less sleep than I need means I'm often reaching for caffeine to stay alert during the day. However, stimulants from tea, coffee and carbonated drinks can leave you feeling tired, wired and unable to sleep come bedtime.

To get consistently good sleep, it's time to break the negative stimulant cycle, say experts.

"Cut off caffeine by early afternoon; most people don't realize caffeine has a half-life of 5-7 hours, meaning your 3pm coffee is still half active at 8pm," says Dr. Meers.

In addition to the cut-off from caffeinated drinks, you should avoid alcohol and screens — anything that prevents your body from feeling tired should be eliminated in the run-up to bedtime, say experts.

"Light from screens, particularly phones and computers, can be particularly disruptive as it gives off a blue light which mimics daylight," says Dr. Patel. "Using screens late at night can also over-stimulate our brains, making us feel less sleepy."

Final verdict: The time to prioritize sleep is now, say experts

The above advice isn't a quick fix and requires consistency in order to achieve better sleep in the long run. "These simple steps require dedication and are not easy; however, if you stick to them, they will make a positive difference in your overall health," says Dr. Weiss.

And how much of a priority should we be making our sleep? "Sleep is considered a sixth vital sign", says Dr. Andrew Valenzuela, Medical Director of Sleep Cycle Center in Austin, Texas. "It impacts every organ system. Interestingly, every single cell in the human body has its own circadian rhythm.

"This means that sleep deprivation and poor sleep quality physically affects every single organ system at multiple levels, ranging from hunger to mood to heart health and longevity. Sleep is pivotal for overall wellness. The push for sleep quality is critical for all of us."

That means reframing how we view sleep. "For years, we've been told that getting by on little sleep means you're productive and tough, but that idea has caused a lot of harm," concludes Dr. Meers.

"The most successful people I see aren't the ones who push through on less sleep. They're the ones who learned that making sleep a priority is the best investment in everything else they care about. Sleep isn't a reward for a good day. It's what makes a good day possible."

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