Busy rehearsal
schedules, lots of practice and more practice (at least we hope), homework, late
nights after a performance then early mornings for work or school, time spent
with family or the significant other. No wonder you’re tired! I’m sure there
are quite a few things that find their way into your daily schedule that were
not mentioned but you know what, a schedule like this is certainly the cause
for the little to no sleep you are receiving. As a musician, what’s worse is
this has a direct affect on your voice. This post will focus more on vocalist
but a few reasons for why little or no sleep is not good for anyone will be
shared.
How I find out for myself?
While attending
Converse College (great school for music), I was also pursuing a second
Master’s degree program, running a business, working a full time job, in a
relationship, working as a church section leader and soloist and teaching Kindermusik.
Obviously, I wasn’t getting any sleep. The only time I did manage to receive
more is when I rearranged my schedule by missing the first class of the day or
going to work a little later. Big mistake! Sleep was not my first concern and
it should have been. My vocal studies and the efficiency of the work I did in
all other areas of life were affected.
Well, as you can
expect my body decided to cope with the unfortunate situation about a year
later. The doctor informed me I developed acute stress and insomnia. My brain
just decided not to shut down, since I was forcing my body to stay up anyway.
Devastating on the voice!!
Here are a few things that lack of sleep
generally causes:
Lack of focus -
You are drastically impaired because the body isn’t rested. You are less alert,
forgetful, the ability to think and concentrate proficiently is impaired, which
means the ability to retain information is low. Your ability to interpret and
asset is also impaired. Even your ability to determine how much sleep you need
is off. You begin to think you’re used to the amount of sleep you’re receiving.
“Studies show that over time, people who are getting six hours of sleep,
instead of seven or eight, begin to feel that they’ve adapted to that sleep
deprivation -- they’ve gotten used to it,” (Gehrman, 2010). “But if you look at
how they actually do on tests of mental alertness and performance, they
continue to go downhill. So there’s a point in sleep deprivation when we lose
touch with how impaired we are.”
Asleep while
driving - I was asleep behind the wheel for over a mile on an extremely curvy
road. Someone was watching over me for sure.
Wrinkles anyone
– Bags under your eyes, puffy skin. Lack of sleep releases more cortisol
(stress) than collagen (protein). Stress causes wrinkles, collagen gets rid of
them.
Accidents –
While working and certainly driving will occur. You are more likely to make
mistakes due to an attention deficit.
Quite a few
health problems – Irregular heartbeats, stress, anxiety, heart attacks, heart
failure, more prone to heart disease and developing insomnia, high blood
pressure, stroke, diabetes.
No sex drive –
Yes no sleep causes issues with sex. There is little drive and or interest in
sex because you’re tired, have no energy and the body is tense. Also, no sleep
affects the amount of testosterone released at night.
Depression – No
sleep is taxing on the body. This wear and tear of the body causes depression,
which makes it even more difficult for you to sleep.
Weight gain – No sleep causes stress right
(we’ve mentioned this before). Stress is a direct result of weight gain. That’s
one of the reasons why lots of people use exercise as a stress reliever, myself
included.
How does this relate to music, the voice?
When you lack
sleep, certainly the above mentioned occur. In addition to them, the length of
your tessitura is more than cut in half due to stress. The vocal folds become
swollen and will even burn as if you are having a sore throat or something such
as laryngitis. The thoracic area is unstable because of no sleep. The shoulders
and neck area become intensified with stress, which will cause more strain on
the laryngeal pharynx. Your onset and offset will require a tremendous amount
of effort because of support issues. It’s not pleasant in the slightest.
Not only that,
your breath is off. You need breath to give life to the voice. Without it you
cannot sing. You cannot phrase. You cannot properly control the dynamics
required in beautiful singing. Most people tell themselves, “Oh, I’m just not
warmed up enough.” No, there is not enough sleep for your body to operate
correctly. Get sleep. It will save you a
world of heartache and keep you healthy.
Resources
Phil Gehrman,
PhD, assistant professor of psychiatry and clinical director, Behavioral Sleep
Medicine Program, University of Pennsylvania, Philadelphia.