A Good Night's Sleep for Dancing: 6 Helpful Tips

Sleep plays a vital role in keeping us alert and active. But did you know that sleep also affects your dancing performance?

Dancing is one of the main components of professional cheerleading. To avoid injuries and perform your best, you need to have proper sleep. Sleep also improves our memory and motor skills, which can be very helpful when learning new dance steps and choreography.

According to the CDC, we need to get at least 7 hours of sleep. Unfortunately, pro cheerleaders may find this difficult to achieve because they're balancing work and rehearsals. But don't worry. Follow these 5 tips to help you get a good night's sleep.

1. Avoid caffeine at night

Coffee and tea have caffeine that promotes alertness and keeps us from feeling sleepy. Taking caffeine is okay if you're working but avoid taking it at night to have quality sleep. This is because caffeine lingers in your system for several hours before its effect wears off. So if you want to go to bed at around 9 PM, try cutting off your caffeine intake at 3 PM.

2. Take a hot shower

Your body needs to recover after a whole day of work and practice. One way to relax is to take a warm bath or hot shower. Taking a warm bath can ease the tension in your body and help reduce stress. Moreover, the drop in your body temperature and blood pressure helps make you feel sleepier.

3. Stick to a schedule

Keeping a regular sleep time helps maintain the timing of your body's internal clock. This means that you'll be more alert in the morning and sleep easier in the evening.

However, sticking to a schedule might be one of the most challenging things to do because your schedule can change when there's a big event coming up. So plan ahead and ensure you're home before bedtime to make things easier.

4. Create a peaceful sleep environment

One way to sleep earlier is to prepare your bedroom. Ensure that you keep your bed cool and dark to have a good night's sleep. Some people want a quiet room to sleep in, but you can also play relaxing music. Just make sure that it's not too loud. Try to invest in a quality mattress and comfortable sheets. Also, clean your room to avoid distraction from foul smells.

5. Watch what you eat

Drinking too much before sleeping will cause your body to wake up to pee in the middle of the night. And if you're too full or hungry, your REM sleep cycle will be disrupted, making it difficult to sleep. So avoid overeating before bedtime. Instead, when you're hungry, eat some light, healthy snacks like berries and yogurt.

6. Limit the use of electronics

We like to check our phones from time to time. But if you want to sleep early, avoid that urge to get your phone or any electronics when you're already in bed. Using your phone or TV may seem to help you fall asleep, but it may cause you to stay awake longer than expected.

Conclusion

Suppose you still have a hard time sleeping even after applying these tips. In that case, you might be suffering from a sleeping disorder. Try to consult a medical professional to know what you should do and what medication or supplement you should take.

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