Get The Sleep You Need

The show runs to midnight.

You’re working the room until last call.

Then up for meeting at 8 am the next day.

An exciting and demanding career in the music industry won’t always lend itself to a normal sleep schedule, but the sleep disruption caused by erratic or late-night work can put a huge strain on your body and mind! Here are some tips to help you get the quality sleep you need.

Make Time for Sleep

We know our work suffers if we skip too many meals, and the same can be said of skipping sleep. Regardless of changes to your schedule making time for sleep (even if it must happen during the day) is the key to avoiding the negative effects of sleep-deprivation. To get the very best quality sleep keep to roughly the same sleep schedule every day of the week. Plan social events and personal projects around your ideal sleep schedule whenever possible.

Eat Well to Cope With Change

It’s inevitable. At some point you’ll need to disrupt your sleep pattern to get the job done. When you find you must run on less sleep than is ideal you can help yourself through it by eating well. Try to eat three or more smaller meals spaced evenly over the course of your ‘day’, as regular meal times serve as cues to your body clock. Don’t eat your largest meal within three hours of needing to sleep, and do not drink alcohol help yourself sleep. Alcohol may help you fall asleep, but over time it will cause you to wake up more often and rob you of the benefits of an uninterrupted sleep.

How to Nap Well

The original power nap–a 10 to 20 minute nap–is great for increasing alertness and motor learning skills like typing, playing an instrument or driving a car. Just remember to set your alarm! Napping for longer than 30 minutes will leave most feeling groggy and lethargic. If you need more sleep than a power nap offers, a 90 minute nap will allow your body to go into REM sleep, which can begin to make up for lost sleep and enhance creativity and problem solving skills.

Perhaps the most important part of sleeping well is the psychological:
Recognize that making time for sleep is not being lazy; being well rested will make you less stressed, more productive and more creative.

Unison’s Assistance Program exists to help you design health and wellness plans that suit your unique lifestyle and needs. Call today and be directed to the applicable, skilled professional who can help you come up with a plan for smoking cessations, nutrition and meal planning, physical fitness or mental health. 1-855-9UNISON (1-855-986-4766)

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