Better Zzz’s


By Elena Valencia, May 2015
Plenty of dancers, like me, do not get an adequate amount of sleep. However, our heavy schedules filled with dance classes, homework, and friends require a good nights rest.

“Studies have shown that injury rates are significantly lower for athletes who get at least 8 hours of sleep a night. Children also grow at night, so it is important to get enough sleep for growth and development.”Dr. Andrew Price

Elena Valencia

Being sleep provides the energy needed to dance to your fullest, try these tips to help you get the recommended 7-10 hours of sleep a night!

Benefits of Sleep

Remember More

  • Getting enough sleep is extremely useful for remembering choreography. It will also help you obtain those tricky combinations in class.

Fueling Your Body

  • From experience, I am more likely to eat healthier foods when I get enough sleep. This makes me feel better throughout the day and in dance class.

Avoid Illnesses

  • Whenever I do not receive enough sleep, I find myself being more susceptible to colds. Sleeping enough gives my body the energy to fight off illnesses and stay strong.

Good Sleep Habits

  • Avoid using your phone or going on your computer right before falling asleep. Try relaxing activities such as reading or taking a hot shower to unwind before bedtime.
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  • Even though it’s tempting, do not to eat or drink foods that contain caffeine before bed. My favorite healthy snack is Greek yogurt with bananas.
  • Sleeping in a dark room helps me fall asleep quicker. If your room has a lot of light pollution, a sleep mask will give you the same affect.
  • Many doctors recommend 7-8 hours of sleep each night, but some recommend as much as 9-10 hours. Enough rest gives your body time to revitalize and have the proper amount of energy for the next day.

Still having trouble?

  • Try journaling if worries are keeping you from falling asleep. Writing helps clear your mind allowing you to sleep more soundly.
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  • If you find yourself waking up in the middle of the night, try doing a relaxing activity such as reading away from your bed. This takes your mind off the fact that you’re having trouble sleeping.
  • Here are more great tips from Dance Magazine:
    Sleep at Last!
    Your Body: Dream On
    Your Body: Secret Saboteurs

Article by Elena Valencia, School at Steps Work/Study Assistant, swing dancer, & student at Brooklyn College.