The time we need to restore our energies through a good night's sleep is something very personal and it is up to each one of us in a conscious and active way to respect.
The popular saying "He who sleeps a lot learns little" does not seem very coherent and framed in a health plan and quality of life. As for the quality of our sleep, I no longer consider it a personalized matter, but a common concern to which we must be alert, as it will translate directly into the quality and sanity of our voice.
What happens in our body after a good night's sleep?
• It is during this phase that our memory is consolidated, examined and strengthened
• Tissue repair and increased immune function
• Nutritional elements, neurotransmitters and hormones are balanced.
There are some measures that we can give more attention to, so that we can have a better quality of sleep, voice and life:
• Respecting the circadian cycle according to sunlight is very important so we should reduce our activity when night comes, reduce exposure to electronic devices such as mobile phones, tablets, computer as much as possible and television and opt for activities that do not block the production of melatonin (responsible for sleep) and on the contrary stimulate the production of cortisol with (the aggravating that in addition to other effects lead us to the need for carbohydrates.) Who does not like cookies, crackers, salty or fried watching television or in front of the computer at night
• Reduce exposure to lights and loud sounds / noises. Dinner about 2 to 3 hours before bedtime (also helps in the prevention and control of esophageal reflux). We can choose candles and lights of low intensity of yellow or orange color and avoid the white light. I advise f.lux software which is an excellent help to control the light intensity on your computer, it is free . https://justgetflux.com
• Investment in a good mattress, a good cushion and good sheets or duvet should be a priority as well as to create a good environment conducive to sleep in your room.
• Ritualize your sleep routine, as well as the children routine; take a hot bath, wear pajamas, etc. Preferably practice the routines in the same order and always at the same time.
• Relaxation techniques, even for a short time, are always welcome and are an excellent complement to the sleep routine. Have you thought about how many hours we spent in our bed and bedroom? At least eight to nine hours of sleep would be desirable, and when it doesn´t happen, don´t go against your nap with coffee! Nap even for 20 minutes, you will feel the difference.
Due to the necessity of the circumstances, there were innumerable acts I performed with few hours of sleep, intense and prolonged rehearsals until dawn, followed by the journey to the place where I would act, and then acting. End the performance and the return journey or continue to another performance in a distant location. New trip ... ufff. It is a picture that many of you identify with, not to mention that artistic life is often associated with nightlife.
Today I recognize that there have been times where I have compromised the quality of my work and I have questioned the quality of my vocal sanity with these events. Reduce sleep decreases insulin production and increases the production of cortisol, which is reflected directly in our body and the propensity to contract diabetes, hypertension and obesity. When my sleep is deep and I feel the body energetically replenished I am able to take the best part of my voice. It's amazing the difference and the ability to quickly recover even after a great vocal work.