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
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
- 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.
- 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.
- 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.
- 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.