How sleep affects the voice

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To have a healthy voice, we need a healthy body. And to have a healthy body, one of the most important things we need is SLEEP. Most adults need 6-9 hours of sleep per night to be functioning healthily. If we get less than this, poor sleep can lead to: 

• an inability to focus

• poor memory

• mood instability

• increased stress

• inefficient voice use

…all of which are unhelpful for singers, who need a healthy instrument and a healthy mind for learning, practice and performance.

Sufficient sleep encourages: 

• vocal fold rest and restoration

• an ability to focus

• better mood

• reduced stress

• efficient voice use

…all of which benefit singers and their instruments, for learning, practice and performance.

Tips for better sleep: 

Keep to a regular bedtime and wake-up time wherever possible. Winding down a couple of hours before bed can improve the quality of your sleep. You could:

• Make your bedroom sleep-friendly - between 18C-24C, dark, quiet and ideally tidy

• Have a warm (but not hot) bath

• Do some gentle relaxation exercises

• Meditate

• Read a book or listen to the radio

• Write out a 'to do' list to clear your mind

• Avoid screens - or if you can't, try some blue light-blocking glasses

Your voice will thank you for it!

Laura x

Source: nhs.uk