Working through the night is part of life for many in the performing arts. From late gigs and rehearsals to long venue shifts and travelling between shows, late-night irregular hours can take a toll on health and well-being, particularly when not managed properly.
Not everyone is a night owl. But you can still take steps to improve your health when working late! Adapting your routines to suit night work can make a real difference, helping you to stay well and perform at your best, even when the sun goes down.
In this article, you’ll find some practical tips around sleep and routine. If you’d like to learn more, BAPAM also invites you to explore these themes further at our upcoming Check Your Levels: Staying Well Working Nights workshop.
The Best Sleep Habits if You Work Nights
It’s no secret that sleep is essential for recovery and creativity, yet late finishes or long sessions often disrupt it.
You don’t have to put up with poor-quality sleep, though. Good sleep hygiene is the first area to tackle. Try to keep to a regular sleep routine, even if your routine isn’t in sync with the standard 9 to 5 workday. This means going to bed and waking up at the same time.
You should also limit caffeine after the start of your day and avoid using alcohol to help you fall asleep, as it reduces sleep quality. And when it’s time to snooze, go the extra mile for restfulness. Make your sleep environment dark and quiet with blackout blinds or a sleep mask.
If you’re not feeling good or have had a night of broken sleep, a short nap before a late shift or during the day can also help restore energy. Don’t push through if you feel unwell!
Read more about getting good rest here.
Songwriters, composers and music creators can get personalised wellbeing advice, including sleep tips, using the new interactive InTune resource from PRS Members’ Fund and BAPAM.
Maintaining Routine and Self-Care
When your working hours are unpredictable, maintaining small points of routine can support stability. And let’s face it, sometimes, as a performing artist professional, late-night work can be all over the place.
You can counteract the chaos by:
- Eating at regular times
- Taking short breaks for stretching or mindfulness
- Prioritising nutritious foods
- Building in daily moments of relaxation to signal transitions between work and rest
- Avoiding alcohol or drug misuse
These small rituals might seem mundane, but they help protect well-being and prevent fatigue from building up.
Discover more self-care tips for creatives, now from Denise Devenish, a counsellor, registered member of BACP, and BAPAM-registered practitioner.
Taking Care Of You – Balancing Eating, Stimulant & Sedative Use
Nutrition plays a vital role in managing energy when working nights, yet it often goes forgotten as most associate eating with sunlight hours.
The BAPAM factsheet on dietary advice for performance professionals suggests aiming for balanced meals with a mix of protein, wholegrains, fruit and vegetables. When you’re in the thick of it, finding healthy food can be hard. So, where possible, plan ahead to avoid relying on ultra-processed convenience foods.
Pro Tip: Healthy snacks such as nuts, oatcakes, or fresh fruit can be easier on digestion than heavy late-night meals.
In addition to a balanced diet, staying hydrated will also support concentration and stamina. But be mindful of caffeine and alcohol, which can disrupt sleep long after consumption. For some, even a coffee early in the afternoon can still affect the quality of rest hours later, so timing is essential.
Likewise, alcohol may make it easier to fall asleep, but it fragments sleep and reduces its restorative value, leaving you more tired the following day. Learn more about healthy alcohol consumption in BAPAM’s The Drinks Are On Me factsheet.
Music Minds Matter’s Upcoming Check Your Levels Workshop
On 25 September, Music Minds Matter will explore these themes in more detail in the Check Your Levels: Staying Well Working Nights workshop, led by BAPAM trainer and tour manager, Suzi Green.
Join us to learn more about sleep, self-care, nutrition and connection when working nights. Whether you’re running a venue, playing late gigs, or pulling all-nighters to meet deadlines, our professionals are here to give you actionable advice to feel better while working late.
Register or learn more about the event here.