What is the most common problem plaguing singers? Fatigue is certainly among the top five. The typical singer in my experience is a young woman who, in addition to taking lessons, auditioning and performing, is also holding down a day job, and juggling these two full-time occupations with a social life which may include a boyfriend, a husband (either active or ex-), and possibly even children. In addition to the time commitments these entail, there is also the chronic stress factor. Try carrying all that, AND wink coquettishly as you sing “Aber Herr Marquis!”
Many articles have appeared in the lay press on the commonest cause of fatigue, which is sleep deprivation. We all differ in how much sleep we require. The “ideal” eight hours may be not enough for some, too much for others. One of my teachers, a physician and former Buddhist monk, gets by splendidly on 3-4 hours a night. Dr. Theodor Billroth, the famous 19th century German surgeon (and close personal friend of Brahms), routinely slept 2-3 hours a night, which gave him a lot of extra time to think, write, and play chamber music (Brahms dedicated two string quartets to him).
My personal belief is that we operate on a 12 hour, rather than a 24 hour, cycle, and would be best served by two periods of rest, a shorter nap and a longer sleep. Getting the sleep you need means both the right amount and the right kind. Sleep debt is not merely the result of too little sleep. It can also be due to inadequate hours of REM (rapid eye movement) sleep, the sleep that is most restful. This is why even ten hours of deep sleep after a night of drunken debauchery will leave you tired, whereas a short “power nap” of half an hour can be refreshing. Learning to clear the mind and to let go of stressful thoughts will maximize the benefits of sleep.
A second important cause of fatigue is depression. Depression can interfere with normal rest; insomnia and early morning wakefulness are classic symptoms. While depression could form a topic for several articles, it is important to recognize its cause and formulate a plan for management. Reactive depression is normal and usually transient. The loss of a loved one or acute rejection would normally make anyone unhappy, even if your optimism is positively Panglossian.
Endogenous depression is an underlying tendency towards depression, which may be inherited. This is the “glass half empty” problem. Endogenous depression is more difficult to identify, since it can masquerade as reactive depression: minor setbacks that others would shrug off leave these patients depressed, reinforcing their underlying sense of sadness, loneliness, and lack of self-worth. To break this vicious cycle, you MUST seek outside help, since it is almost impossible to change depressive tendencies on your own. Seeking medical treatment is not an admission of helplessness or defeat. Think of this as a condition analogous to a vitamin deficiency: the brain is low in certain substances which need to be reinforced. With proper medical treatment, the depression, and associated fatigue, will usually disappear.
A number of unrecognized medical conditions can also lead to fatigue. Among women, anemia is quite common. This may be due to inadequate dietary intake of iron, or to menstrual blood loss. You should have your blood checked at least once a year to monitor this. Low thyroid function is another frequently missed problem among women, particularly in middle age. This can also lead to lethargy and fatigue, and may be insidious, developing gradually, without other obvious signs of hypothyroidism.
The excessive use of stimulants, such as alcohol or caffeine, will often leave one tired afterwards, as will prolonged excitement: the adrenal glands have a finite amount of hormone to release, and if we squeeze them too often, they will need time to recover.
Chronic fatigue syndrome, a medical condition thought to be caused by the Epstein-Barr virus (also responsible for infectious mononucleosis) is probably overdiagnosed in the lay press. The lack of energy these patients have is real, but it is often compounded by depression. If you do have medically diagnosed chronic fatigue syndrome, you should see a specialist who can support you with vitamin supplements and injections. There is unfortunately no quick cure, and the condition may last for many months.
Proactively, my recommendations are simple. First try to examine your daily life. Analyze a typical day and look at the time allocation, the stressors, the amount of time you use for work, rest, and recreation. Rest and recreation for most of us is time left over after work. You need to jealously protect this time, and rest and recreate as intensively as you work. Work and Rest are the Yin and Yang of your active day: each defines the other. Exercise regularly, whether you walk, run, swim, lift weights, or do Qi Gong, Tai Chi or yoga. All of these activities clear your mind, relieve physical stress, and hopefully make you ready for a refreshing night’s sleep. Eat small meals frequently, and avoid excesses in either the quantity or the kind of food you eat.
Most importantly, pause after you have achieved something to take pleasure from your work. A sense of accomplishment and a sense of purpose will go a long way towards overcoming fatigue.
Disclaimer: The suggestions given by Dr. Jahn in these columns are for general information only, and are not to be construed as specific medical advice or advocating specific treatment which should be obtained only following a visit and consultation with your own physician.
