You have a big show or audition in the next few weeks.
You are tired.
Dance seems more mechanical as your muscles feel heavy.
Jumps aren’t as high; turns aren’t as crisp.
Dance isn’t fun right now, just as requests for more classes and privates are being thrown your way.
You wonder, “What is best?” Should I make time for extra dance sessions or put that time into sleep and even a day off from dance?
When tired and choosing between sleep, an extra class, or even an extra recovery session, it is best to choose the extra time for sleep.
When tired and choosing between a day off, an extra class or an extra day of privates on top of regular dance sessions, it is best to choose taking the day away from dance.
Taking time off from dance can often happen in 2 ways.
The first and most sensible option involves scheduled and observed time off for recovery and rejuvenation.
Or a dancer could be forced into a second less desirable scenario – taking unanticipated time off due to injury or not being cast for roles due to underperformance.
When presented in this fashion, most dancers would readily select their time off before that time is selected for them.
Let’s take some time to further explore the importance of time off in the dance community.
The culture of dance puts an emphasis on skill acquisition through repetition. Repetition means practice, rehearsal, and more practice involving technique and choreography classes with privates or small group sessions routinely thrown in. Getting closer to a show or audition often means more rehearsals and more pressure to hone technique and company cohesion. The goals of these sessions are to build strength and endurance to enhance timing and overall technique. Taking time off brings a fear of losing those skills or falling behind other dancers.
So, in a culture focused on thin margins between getting cast or not, or nailing difficult routines, “what is best?” Is it getting in the extra work or putting extra time into sleep and rest?
When tired and choosing between sleep, an extra class, or even an extra recovery session, it is best to choose the extra time for sleep.
When tired and choosing between a day off, an extra class or an extra day of privates on top of regular dance sessions, it is best to choose taking the day away from dance.
So why practice the pause?
- A tired dancer runs the risk of injury and underperformance.
- Tired dancers take longer to maintain high level dance or learn new routines.
- Dancers who are tired have more muscle soreness and bone/joint pains.
- Many dance injuries occur late in a class or later in the evening due to fatigue.
- Tired dances aren’t just at risk for injuries on the dance floor. I have worked with far too many tired dancers who trip and fall or get into car accidents after leaving the studio late at night during tech or dress rehearsal weeks.
- Rested dancers learn more things in a shorter time.
- Rested dancers feel better, leap better, and enjoy their dance experiences.
- Good science teaches that high level performers, such as dancers, perform the best with a consistent and solid 7-8 hours of sleep a night. Consistent means just about every night – not “an average” or “I’ll make up sleep after the show is over.” Solid means restful sleep – not tossing/turning, lying awake, or snoring throughout the night.
RELATED TOPIC: Many things can get in the way of restful sleep:
- Too much caffeine, or too late in the day (after 12 noon can be too late)
- Alcohol (can help get to sleep but may cause awakenings)
- Nicotine (acts as a stimulant that keeps you awake)
- Snoring or gasping
- Anxiety (can’t get thoughts out of head or “calm down” enough to fall asleep)
- Muscle or joint pain (can’t find a comfortable position)
- Unfamiliar beds or rooms (dancer on tour)
- Screen and device use (especially in the hour before bedtime)
Click here for additional information on Effective Sleep for High Performance
Life outside of dance also plays a role in sleep and time away.
Dancers still in school must balance classwork, papers, projects, and exams.
Work schedules influence recovery times, as does a necessary social life off the dance floor.
How does a dancer balance out all these commitments?
By making sleep and time away a true priority and by planning ahead.
- One sleep enhancing suggestion: block out an 8-hour window every day for sleep. Don’t let anything get in the way – not an extra class, or the newest streaming movie, or even a later night with friends.
- Silence devices and put them on night mode.
- Blocking out that 8 hours of sleep will put a priority on your health and ability to continue high-level dance.
One way to get time away is to plan and keep days off.
- Take at least one full day off from dance and make it a true day off.
- No “extra” privates or “quick run throughs” with friends.
- Do non-dance things- get yourself recharged.
We’ll close with a bit more repetition on the importance of sleep and time away.
When tired and choosing between sleep, an extra class, or even an extra recovery session, it is best to choose the extra time for sleep.
When tired and choosing between a day off, an extra class or an extra day of privates on top of regular dance sessions, it is best to choose taking the day away from dance.
Dr. Chris Koutures is a dual board-certified pediatric and sports medicine specialist who practices at ActiveKidMD in Anaheim Hills, CA. He is a team physician for USA Volleyball (including participating in the 2008 Beijing Olympics), the U.S. Figure Skating Sports Medicine Network, Cal State Fullerton Intercollegiate Athletics, and the Chapman University Dance Department. He offers a comprehensive blend of general pediatric and sport medicine care with an individualized approach to each patient and family. Please visit activekidmd.com or follow him on Facebook (https://www.facebook.com/activekidmd/), Instagram (https://www.instagram.com/activekidmd/), or Twitter (@dockoutures).
