Do you fall asleep in seconds? Or do you need to count a few sheep before you drift off?
To celebrate World Sleep Day, we’re looking at rest and relaxation and how it can affect your performing arts career. From the benefits of good sleep to tips for getting adequate rest, we’re covering all bases. Get comfy and keep reading to learn more now.
What is World Sleep Day?
The 15th of March is World Sleep Day. But what does this actually mean?
World Sleep Day is a time to stop and check in with your sleeping habits. From the amount of rest you get to the quality of your snoozes, this day is about reflecting on your sleep habits and raising awareness of the importance of sleep health.
Why Rest is Important for Performing Arts Professionals?
Sleep comes with plenty of benefits that help us feel our best and thrive at work. On average, adults need 7 to 9 hours of sleep to feel rested the next day. Here are some of the benefits you can enjoy after a night of ZZZs:
- Reduced stress and anxiety
- Better immune system
- Good sleep allows our bodies to complete repairs to everyday ‘micro-injuries’ we sustain from normal life living, which the repetitive movements and prolonged postures of performance practice may add to
- Lower risk of serious health issues (e.g. heart disease and diabetes)
- Improved moods
- Maintaining a healthy weight is easier
- A clearer mind for making important decisions
These are only a few of the health and wellness benefits that come from good sleep. As a performing arts professional, it can also help you perform better at work, improve your creativity, and help you manage your career. So, rest up to boost your performance!
5 Ways to Put Rest First
To celebrate World Sleep Day, we’ve gathered five tips and tricks to help you put rest first. From making time for rest to improving your sleep hygiene, these actionable tips will revolutionise your relationship with resting.
1. Time Management
Many performing arts professionals are self-employed and manage their own schedules. Filling up your week with exciting performances and collaborations can be tempting, but it’s not always best for your rest routine.
Instead of leaving little time to unwind, block out time dedicated to resting. Rest looks different for everyone, and it could be a few hours before you go to bed or time for chilling during the day.
2. Good Sleep Hygiene
Next, review your bedtime routine and see whether you practise good sleep hygiene.
Sleep hygiene refers to the habits you build to guarantee a good night’s sleep. Without good sleep habits, falling asleep at night and getting rest can be tricky. Find the best ways to implement better habits below:
- Avoid using phones and electronic devices 30 to 60 minutes before sleep
- Wake up and go to sleep at the same time every day
- Keep your bedroom dark and cool
- Avoid working in your bed
- Practice mindfulness, yoga, or meditation before sleep
- Aim to get around 30 minutes of unfiltered sunlight first thing in the morning. Go outside and take off your sunglasses (use sunscreen to protect your skin). The colour of the light throughout the day helps to set our circadian rhythm
- Record a sleep diary to see which factors help you sleep the best
3. Resting When You Can
The performing arts industry can be chaotic. Sometimes, you need to take the chance to rest when you can. From a quick nap between shows to sleeping on the tour bus, many professionals must embrace resting in unusual conditions.
A sleep mask, earplugs, and sleep meditation apps can be extremely helpful for sleeping in different environments.
4. Stress Management Techniques
In busy periods, heightened stress levels might stop you from falling asleep at night. Having a few stress management strategies can help you get a few extra winks during these hectic times.
For example, leaving your phone in a different room when you sleep can help your mind relax after a show. You may also want to limit your alcohol intake before you sleep, as even though it seems like it helps you sleep, it alcohol can affect the quality of your sleep.
5. Embracing All Types of Rest
Finally, you should embrace all types of rest — not just sleep. From breaks during the day to calming walks where you let your mind wander, rest is all about unplugging from the stresses of life.
Finding time every day to chill out will do wonders for your mental and physical health. While the body can cope with a small amount of disrupted sleep, chronic sleep deprivation can result in injuries and poor mental health. Learn more about why rest and recovery are important via BAPAM and the MU’s R is for Rest and Recovery resource here.
Taking Control of Your Sleep – Final Thoughts
Learning about healthy sleep habits is the first step to improving your sleep routine. Hopefully, this blog has given you some new tips and tricks. BAPAM and Music Minds Matter are running a sleep workshop for musicians on 24 April with Dr Gabriella Romano, a specialist Sleep Psychologist on the BAPAM Directory who provides insomnia services on the NHS and privately. A sleep workshop for creatives living with neurodivergent traits is planned for May.
Keep learning via the NHS Every Mind Matters sleep resource or The Sleep Charity’s website.
If you work or study in the performing arts and need advice and support for insomnia, BAPAM can help you get a plan in place. Specialist clinical expertise is available. You should also consult your NHS GP. NHS clinics such as those listed by the Sleep Apnoea Trust assess and treat related sleep problems including nightmares, sleep paralysis, restless legs syndrome, and circadian rhythm disorders.
Some psychotherapists help with sleep related problems and clinicians such as respiratory physicians or Ear, Nose and Throat Surgeons help with sleep difficulties related to breathing or airway issues. The BAPAM Directory lists practitioners experienced helping performers and those working in the creative industries.
Discover more about the performing arts and health today. Visit the BAPAM News section now.