Dance and Sing To The Beat Of Your Circadian Rhythm 

dance conditioning

Restore your inner body clock for mood, performance and injury prevention 

Tick Tock Goes the Circadian Rhythm Clock

Ever wondered why you wake up at 6:30am on your day off, or start to feel hungry around dinner time? It is likely your circadian rhythm has something to do with it. This system is your internal body clock. It runs very close to a 24h cycle, just like our watches. 

The functioning of our bodies is like a beautiful symphony of cellular processes orchestrated through our circadian rhythm. Memory consolidation, tissue development/repair, hormone production and digestion all ebbs and flows with the rhythm of our internal clocks. Working with our individual flow can allow us to optimize these processes and enhance performance on stage.

Sleep In and Win 

“Sleep in and win”, a phrase used by sleep researchers to encourage active people of the world to prioritize recovery for success. Sleep is when you consolidate the new movements, techniques and skills we have learnt that day. Restorative sleep allows your body to repair and adapt to stressors (like exercise). The quality of our sleep is dependent on our circadian rhythm and simply by going to bed within the same hour each night we  help optimize our performance. 

Shine A Light On Me

The best time to prepare for sleep is when we wake up. Your eyes have sensors which respond to sunlight and tune in your body clock for the day. Exposure to sunlight first thing when you wake up has been shown to help regulate several of your body functions, as well as enhance mood and aid in a good night sleep. Towards the end of the day, as the sun goes down, so should your light exposure. Reducing bright light exposure (particularly blue light), will help melatonin production (sleep hormone) and ease you into a lovely night sleep. 

Repeats Are Good 

Repetition, routine and regularity produce results. For example, if you eat at regular meal times your body will start to predict when food is coming and start preparing your digestive system which has a positive effect on your metabolism and absorption of nutrients.  

Challenges Faced By Performers: 

There are several challenges faced by performers and people in the entertainment industry. 

These include: 

  • Shift work 
  • Bright lights late at night 
  • Irregular meal times 
  • Possible increase in excitation hormones during/after performance 

However, if you maintain a regular routine, your body clock can adjust to your performance needs!

Take Homes:

  • Keep as regular as you can! Plan meals ahead of time and try not to eat 2-3h before bed
  • Wind down after a show, including reducing bright lights or use blue light filters 
  • Get out in the sun for 15-30 mins after you wake up 
  • Utilize strategies to wind down such as meditation

~ Emily McLean