Strength Training for Singers: Sleep
I considered starting a new blog series to touch on the important habits/hacks a singer must build into their daily routine, but since these habits coincide with strength training I decided to keep it all under the same title. I don’t believe I’ve mentioned this previously, but I am dedicated to producing a weekly blog no matter how short or how long it may be. So let the record reflect that last week’s blog is my official “Blog #1” in this new weekly challenge. On to sleep…
My sleep has been an absolute train wreck the past 5-7 days. I’ve done the best I can to not let it completely derail me as a functioning human and I’ve been prioritizing sleep where I can and cutting out unnecessary tasks as needed (hence the slight delay in getting this blog written and posted). I’m sure it comes to no surprise that quality sleep is the foundation to feeling and performing at your best. Whether this means your day to day tasks, work, performance in singing, or performance in fitness endeavors. You cannot be your most optimal self with poor quality sleep. Sure, you may squeak by for a few days but nothing is sustainable without proper sleep.
I’m not going to beat myself up over the outcome of my sleep this last week. After all, it wasn’t from a lack of effort or care. Sometimes you simply cannot control the stressors in your environment that cause a disruptive sleep. I.E. waking up at 1:30am to a water leak in your apartment. These things happen despite our best efforts. Nevertheless, if these types of situations arise or maybe you’ve just fallen into poor sleep habits, know that you have options to get back on track. Here are some daily habits/hacks I’ve implemented to set myself up for success when it’s time to hit sleep mode:
1) Invest in a sleep system
Well this sounds really “hoity toity” of me, but let me elaborate. We spend half our lives sleeping. I find it ironic and unfortunate that for most people it’s easier to justify paying $1200-$1500 on a TV for their living room than it is for them to spend that amount of money on a good quality sleep system. When I say sleep system I mean everything from your mattress, sheets, pillows, to bed frame. The whole set up needed to provide the level of comfort you desire for a great nights sleep. When I moved from NY to NC I had no desire to move my old mattress and sleep system. It was time to upgrade and I decided to take the money I would have spent moving my stuff and apply it to a whole new set up. All the furniture in my apartment is cheap or free with the exception of my sleep system; which cost more than all the other items in my apartment combined (while still being in my budget of course). Since upgrading my sleep system I look forward to jumping in bed every night and resting my weary head on my quilted pillows. I spend way more time sleeping in my bed than I do sitting on the couch watching TV so it makes sense that I focused on investing in a high quality sleep system. I recommend you consider doing the same.
2) Read before bed
Ah yes, it’s so nice to unwind for the day by turning on your favorite TV before you hit the hay, or heck maybe you’re already cuddled up in bed and you’re ready to fall asleep with the TV on. But let me challenge you to consider taking a different bed time route if you feel you need entertainment to start your bedtime routine. Anyone talking about high quality sleep will be quick to harp on the problem with watching TV or electronics before going to bed or even the problem with falling asleep to the TV. It can confuse your circadian rhythm, and if you leave the TV on while you sleep the sounds and lights can wake you up abruptly. I myself will watch a couple of TV episodes each night but about 30-45 minutes before I want to close my eyes to sleep I turn everything off. So why a book? I’ll be honest, I have yet to encounter a singer that despises reading. In fact, most of my friends have expressed the frustrations that they don’t take enough time to read something from their lengthy reading list. Turning off the electronics a solid 30 minutes before you plan to close your peepers gives you a great opportunity to read for a little bit, give your brain a break from electronics, let your body acknowledge it’s time for sleep, and for many reading can be very relaxing. Now, I fully recognize some people cannot do that because reading simulates their brain more and they end up reading for HOURS. If that’s you, then don’t read before bed. Find another activity that isn’t electronics to help prep you 30-45 minutes before shut eye. Maybe pick up a magazine and read an article or two. Do sudoku or maybe just listen to some relaxing music.
3) Stretch
If you’re going to stretch, before bedtime is a great time to do it. If you’re like me and do strength training 5 days out of the week then you don’t want to be stretching prior to training. Mobility work and priming is different but as far as actual stretching, save that task to the end of the night. If the above recommendation of reading doesn’t work for you then you can use that 30 minutes of electronic free time to just listen to music and stretch. Stretching before bed is great because if gives you more time to relax and rest the muscles instead of stretching and then going to do an activity that tells your muscles to stop relaxing. Makes sense, right?
4) Sleep mode phone
Ok, I know this one kind of goes along with #2 but it’s a little different so hear me out. around 8:30-8:45pm my phone puts itself in sleep mode. That doesn’t mean I don’t ever look at my phone after that time but it certainly helps to minimize distractions when I start getting into my bedtime routine. I have my phone set so that when it’s sleep mode nothing can come through to alert me UNLESS it’s someone on my favorites list calling me (i.e. my mom, brother, sister-in-law etc). So If mom calls me at 10pm my phone still rings and can answer her no problem. Otherwise, I don’t need anything alerting me to pick up my phone. Everything can wait until tomorrow. It’s safe to say our smart phones are our biggest distractions so find a system that will allow you to prioritize something else other than triggering your fomo (fear of missing out).
5) Have a routine you can stick to
You may have noticed my sleep habits/hacks isn’t a list of what to do and when. That’s entirely up to you to figure out. I hope the above suggestions are helpful but when it comes right down to it, you’re the one who has to set up a routine you can stick to. That routine will change and develop. Somethings you used to do to get you to sleep may no longer work and you have to trouble shoot new options. In the end the most important thing is to find a routine that works for you. And don’t lie to yourself saying “Oh but staying up until midnight watching my favorite TV helps me sleep”. It doesn’t, try something else and go to bed at a decent time friends.
Let me know what habits and hacks you use to ensure a good nights sleep. And have you used any of the tactics above?
-Laura
