Resting well.

Here are 8 ways for you, dear artist and performer, to improve your rest while increasing your overall well-being (but generally just to be a happy, less stressed, and inspired person, who happens to be exceptionally well rested!) 🫶🏼

1. Establish a Consistent Sleep Schedule

Okay so I know this can be really tricky for a performers schedule, but aim to go to bed and wake up around the same times every day, even on weekends. Even if it’s focused per season of work (rather than a lifetime commitment!), it will still help regulate your body's internal clock, making it easier to fall asleep and wake up naturally. (If you’re not already aware of your own circadian rhythm, just give that phrase a google and have a think about what could be best for you!).

2. Routine (pre-sleep)

Most of us could confidently say we have a morning routine, but do you also have a night routine (fun fact: outside of ‘shower’, I definitely do not). Research shows that having some ‘calming rituals’ before bed can help notify your body that it’s time to wind down and prepare for a better sleep.

Some good ideas could be: reading, listening to soothing music, gentle stretching, practicing relaxation techniques like deep breathing or meditation, or a classic bath or shower. I’m going to add reading to my routine so I can at least tick two off this list! Maybe i’ll even pop a ‘Reading Chill'‘ playlist on Spotify and voila, that’s a pretty decent routine already.

3. No screens right before bed

You probably already know that the blue light emitted by your screen can interfere with your body's production of melatonin (a hormone that regulates sleep) so let’s try to avoid screens for at least an hour before bedtime! See above (point 2) for some no-phone ideas before sleep!

4. Create a Comfortable Sleep Environment

Here’s one to have fun with and get creative! Make your bedroom conducive to sleep by not only making it somewhere you look forward to going (just Pinterest bedroom inspo and you’ll see what I mean!). It can also be helpful to keep it a comfortable temperature, dark, and quiet.

If you’re able to invest in a comfortable mattress and pillows that support your body properly, especially as a performer who needs your body to thrive and recover well, then be sure to prioritize this! (Even if it’s a birthday or Christmas present request!!) I am obsessed with Canningvale’s Duck Down pillows (and Doona) - I literally just bought the same new pillows this morning (because my last pair were from two years ago and I was starting to tell they were needing an upgrade).

5. Exercise Regularly

You likely already do this, so this isn’t a push to over-exercise or go to the gym when you’ve already been moving your body all day! But perhaps for those quieter days or for the artists who aren’t dancing regularly - or at all - physical activity during the day can help you fall asleep faster and enjoy deeper sleep. Just be sure to try to avoid vigorous exercise close to bedtime, as it may have the opposite effect - hello adrenaline rush!

If you need help with any part of your exercise routine - reach out to us! It’s LITERALLY why we exist!

6. Watch Your Diet and Hydration

Fun fact: I was hospitalized a few years ago for hyponatremia so please take ‘drink more water’ with a grain of salt (not literally, though it could help!). Just be aware of what your body needs and please try to stay away from generic health information as much as you can. Find a good doctor that you trust, and that you can tell is actually invested in your wellbeing.

Some other helpful ideas could be to avoid heavy meals right before bed, as well as caffeine and alcohol (obvs).

7. Manage Stress and Anxiety

Whether you’re the happiest person in the world (hooray, go you!) or you’re in a season that feels extremely difficult (we’ve all been there, my friend), have a healthy focus on yourself and your wellbeing - performing can come with a lot of stress and urgency, on your body and mind.

Try to regularly practice stress management as a preventitive rather than a cure - some helpful tips could be yoga (so many studies have been done on the effectiveness of yoga!!), mindfulness, journaling, prayer, songwriting, dancing for fun - whatever calms your mind.

8. Limit Naps During the Day

Performers can have pretty weird and wonderful schedules. While short power naps can be beneficial - especially if you have an irregular schedule or late nights - long or late naps can interfere with nighttime sleep. If you do nap, try to keep it to 20-30 minutes earlier in the day (because honestly, sometimes there is nothing better or more essential than a good old nana nap!). Maybe just try to find a more comfortable nap location than above, tho.

Make sure to write a list of your favorite rest ideas or whatever popped into your mind while reading this so you have it to actually incorporate into your life!!! Hopefully you’ll notice an improvement on the quality of your rest while also supporting your overall performance and well-being as a performer.

Look after yourself! Xx