--- title: "The Importance of Sleep for Dancers - Nan's School of Dance in Raleigh" description: "Dancers who want the best for their body know to focus on nutrition, hydration, stretching and exercise, but one component that is often overlooked is sleep!" url: https://www.nansdancenc.com/blog/the-importance-of-sleep-for-dancers/ --- # The Importance of Sleep for Dancers - [Hillary White](https://www.nansdancenc.com/about-us/hillary-white/) - July 26, 2022 ## 5 tips to improve your sleep Dancers who want the best for their body know to focus on nutrition, hydration, stretching and exercise, but one component that is often overlooked is sleep! Sleep is so important for our body’s well being. If you are a dancer, and want your body to be at its best, then you need to make sleep a priority! [At Nan’s School of Dance](https://www.nansdancenc.com/), we understand that many of our dancers may not be getting enough sleep, whether it’s because of a hectic schedule or just teens wanting to stay up late to binge watch their favorite show! That’s why our instructors put together these tips to improve sleep as a dancer. ### Why is sleep so important? Not only does a good night’s rest feel awesome, but while you are catching those Zzzz’s your brain and body are still hard at work. Sleep enables the body to repair and be fit and ready for another day. Some benefits of a good night’s sleep: 1. Better productivity and concentration 2. Greater athletic performance 3. Better calorie regulation 4. Lower weight gain 5. Lower risk of heart disease 6. Preventing depression 7. Lower inflammation ### Set a curfew for your phone We all are guilty of being on our phones just a little too much. But did you know that looking at a screen right before falling asleep isn’t good? It’s time to put the phone away and focus more on your sleep! If you currently use your phone up until the moment you fall asleep, put it away 30-60 minutes earlier and take note of how fast you can fall asleep. If you’re still having trouble, add an extra 30 minutes and see if that helps with sleep. The less screen time before bed, the better sleep you will have! ### Create a nighttime routine Create a relaxing nighttime routine before bed and try different activities to determine what makes you feel most ready to transition to sleep. For example, try an Epsom salt bath, diffuse lavender essential oils, or journal to create a calm state of body and mind before bed. ### Read a book instead of a screen If you like to read on your phone, try to get back into reading books! It’s such a relaxing and enriching activity that can positively impact your body and mind. ### Create a healthy sleep environment People sleep best when it’s cool, dark, and quiet. So allow fresh air when you’re able, and consider using a white noise machine to drown out unwanted sound from the surroundings. ### Watch what you eat and drink before bedtime Try to avoid eating large meals close to bedtime. It can lead to indigestion which can make it harder to fall asleep and stay asleep. Also, avoid drinking caffeinated drinks closer to bedtime — the caffeine can disrupt your sleep cycles leading to an unrestful sleep. ## How rest plays a part in dance Sleep is one kind of rest, and dancers need time off from dancing too. Dance takes a lot of physical and mental effort, and all the hours you put into it can leave you worn out. ### Rest lets your body repair itself All the jumping, spinning and high-impact movement in dance is tough on your body. Rest gives it a chance to heal microtears and other injuries that can happen during practice or a performance. ### Rest helps prevent burnout Dancers often have busy schedules with long hours of practice and performances. Without enough rest, you can end up tired and mentally drained, and you might even lose your love for dance. Stepping back from your routine for a little while lets you recharge, physically and mentally. ### Rest makes you a better dancer Training too much can actually slow your progress, because it leads to injuries, fatigue and losing motivation. When you give your body time to recover and rebuild, you come back stronger, with more endurance and flexibility. Rest also helps your focus and concentration, which you need when you’re working on a hard combination. ### Rest lowers your risk of injury Dance puts a lot of stress on your body, and over time that stress can lead to sprains, strains and fractures. Resting lets your body heal, which lowers your risk of getting hurt and keeps you dancing at your best. For more ways to look after yourself, read [how to take care of your body while dancing](https://www.nansdancenc.com/blog/how-to-take-care-of-your-body-while-dancing/). ## Reach your goals with Nan’s School of Dance [At Nan’s School of Dance](https://www.nansdancenc.com/about-us/), our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance! ## Don’t forget to register! From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes (18 months – 2.5 years). [Register online](https://www.nansdancenc.com/register-now/) or give us a call at [(919) 803-6044](tel:+19198036044) to hold your spot! \*Feel free to follow us on [Facebook](https://www.facebook.com/NansSchoolOfDanceRaleigh) | [Twitter](https://twitter.com/NansDanceNC) | [Instagram](https://instagram.com/NansDanceNC) ## Want to read more about dance? Take a look at some of our other articles about health & conditioning. - [Cardio Dance: A Fun Way to Exercise](https://www.nansdancenc.com/blog/cardio-dance-a-fun-way-to-exercise/) - [Dance Nutrition: Top 10 Tips for Competitive Dancers](https://www.nansdancenc.com/blog/top-10-nutrition-tips-for-competitive-dancers/) - [Dance Stretches to Improve Flexibility and Prevent Injuries](https://www.nansdancenc.com/blog/dance-stretches-to-improve-flexibility-and-prevent-injuries/) ## Want to learn more about our classes or studio? Just fill out this form and we can answer all your questions. We look forward to seeing you soon in our studio! Warmly, Hillary *This form is on the web page: *