People experience sleeping difficulties for many reasons, including having irregular hours, unfamiliar surroundings, too much anxiety, depression, or the factor most related to singers, elevated adrenalin levels before sleep. Studies have found that people who work in the evening usually take between two and four hours after the end of a work period (in the singer’s case, performance) for the adrenalin level to drop low enough for sleep. Here are some poses to help singers with this frustrating occupational hazard.
Seated Forward Bend
Prepare for the seated forward bend position by coming into a seated position with your legs extended in front of you. If you have lower back problems or very tight hamstrings, you may want to do the alternative pose with a blanket or pillow on your upper thighs to rest your head on and soften (bend) the knees. Bend from the hips as you come forward until the forehead is as low as your body allows.
This pose stretches the back, legs and arms and regulates the adrenal gland. Breathe into the back as this makes more room for your kidneys and adrenal gland and triggers a relaxation response in the body. Feel the tension releasing. Allow gravity to help you receive the pose.
The Inverted Lake Posture
Another good pose for sleep is the Inverted Lake Posture, a restorative and relaxing pose. Many singers I have worked with have expressed how helpful this pose is for sleep, a calm focus, and for relaxation at stressful times of the day. It is based on the belief that blood and hormones circulate better through the body when it is inverted. It may alleviate nervous tension and reduce depression, as well as promote restful sleep.
There are many ways to get into this pose. You may choose the most comfortable for your body. For example, lie on the floor with your hips approximately five inches away from the wall and place your extended legs up the wall. Another option is to sit down with one hip touching the wall and bring your body down to the floor and your legs up the wall.
If you have high blood pressure, ask your doctor before doing this pose. Allow your entire body to enter into relaxation. Feel the tension drain away. Concentrate on your breath and just be in the moment. Stay in this pose for 3-5 minutes or whenever your body or legs feel ready to come out of the pose. To do this, move into butterfly pose with the soles of your feet together and legs remaining on the wall. After butterfly pose, roll legs off the wall to your left side in a comfortable fetal position and rest. This pose may be practiced while lying on your bed, so that after butterfly; you can remain in your restful state.
Another suggestion is chamomile tea, which has been used as a sleep remedy for hundreds of years. Chamomile is best taken in tea form so the warm liquid can warm and relax the body. For many singers it is known as an herbal lullaby that helps lull the brain to sleep.
Many singers have problems with reflux that interfere with sleep, so I want to address a natural remedy of which I recently learned. In John Heinerman’s book, Encyclopedia of Juice, Teas and Tonics, he recommends bottled papaya juice. Drink half a cup of papaya juice slowly with every meal. It contains a digestive enzyme called bromelain that can reduce acid reflux. You may also blend one half a banana with half a cup of papaya juice to drink with a meal. Banana is very soothing to the lining of the stomach.
These are not scientifically proven but they are worth a try. Reducing acid reflux will help you achieve a more restful and healthy (for the vocal folds and body) night of sleep.
If you are not having any success with the natural sleep aids suggested, you may want to go to an outside source to get help. A certified massage therapist or reflexologist can aid in you in your quest for a good night’s sleep. A good massage may reduce tension in your muscles and help you relax for sleep. Be sure to tell the therapist that you are having difficulties sleeping.
In reflexology, the pituitary reflex area is the same site as the pineal gland. When the pineal gland is stimulated through reflexology, melatonin is released into the system. The melatonin produces the circadian rhythm (sleep/wake cycle) in the body, which can restore a natural night’s sleep.
Singers should remember that even when they are awake at 4 a.m., rest and restoration of the body can take place in the absence of deep sleep. If the mind will not stop thinking or worrying about sleeplessness, contemplate positive images and enjoy the quiet and relaxation of the moment.
