In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint among singers. Physical fatigue can put our voice at risk of injury as we are more likely to try to exert more effort singing to compensate.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life. 

1. Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out. 

You can balance your blood sugar, and boost your energy naturally by:

• Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady
• Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
• Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

2. You like to move it, move it!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue. 

And, it turns out that you don’t even have to commit to a long workout! 

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours. 

So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.


3. Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day. 

Here are a couple of tips for a more restful sleep:

• Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
• Avoid caffeine late in the day - or avoid all together if this is a problem for you
• Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
• Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

​4. Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, remember that it can interfere with sleep.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy. Surprisingly, many singers, even though they know the importance of hydration, are not actually getting enough.

How do you know if you may be dehydrated? 

Check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below. 

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

Have you ever stopped to think about it? Most singers perform evenings and even into the wee hours of the morning. This can set us up to have a schedule similar to many shift workers. Shift work is defined as anything that is outside regular daytime work hours that could encompass 7 am to 6 pm.
 
In fact, some of us may even be pulling double shifts if you have a day job, as well as your nighttime gigs or rotational shifts if you have a day job during the week and then perform weekends. Even singing teachers can be considered shift workers.
 
This can have serious consequences to our health.  Within the World Health Organization's (WHO) definition of "health", shift work is a risky condition at all three of their reference levels. It is a risk factor for health, it also perturbs the sleep/wake cycle and circadian rhythms, and it hampers family and social life.
 
Some of the health issues that have been linked to shift work include:
 

• Cardiovascular disease (40% higher than daytime workers)
• Diabetes (possibly 50% higher) and metabolic syndrome (3 times higher)
• Obesity
• Depression and Mood Disorders
• Serious Gastrointestinal Problems (greater incidence of reflux or GERD)
• Problems with Fertility and Pregnancy (also increased incidence of endometriosis and painful periods)
• Cancer (WHO classifies shift work as a possible carcinogen, 50% higher rates of breast cancer)

 
Some speculation on the cause of these health risks is that our sleep/wake cycle is disrupted, which affects the circadian rhythm, or body clock. Our bodies naturally are primed for the difference between day and night. In the morning, our body temperature starts to rise to wake us. Sunlight signals receptors into the eye, which sets off production of hormones that will help us thrive through the day. In the evening, our body temperature starts to drop and levels of melatonin, a hormone that helps us sleep, start to rise. When this circadian cycle is disrupted it can cause hormonal imbalances (including melatonin, reproductive hormones, insulin, hunger hormones, cortisol, seratonin and more), a rise in cholesterol levels and high blood pressure, which all can lead to health problems.
 
These disruptions can also lead to insufficient sleep and poor sleep quality. This can lead to fatigue and loss of mental alertness, which could impact our ability to perform at our best. The International Classification of Sleep Disorders has officially defined the Shift Work Sleep Disorder (307.45-1) as one that "consists of symptoms of insomnia or excessive sleepiness that occur as transient phenomena in relation to work schedules".
 
Family and social life can become strained by working hours that don’t fit with the schedules of family and friends. Socializing with friends becomes difficult, since you are working during their leisure time. Singers with children may get insufficient or disrupted sleep by having to take care of young children or get children off to school in the morning. After school time may be taken up with rehearsals or teaching.
 
I personally experienced this with my children. When by kids were preschoolers, it was great – I’d have them all day and then my husband would come home and I would teach from late afternoon through the evening. Once they started school not so great. I’d start teaching as soon as they got home from school until their bedtime. It did cause strain and my kids did start having some behavioural problems until I was able to schedule some family time into my evenings.
 
What can we do?
 
For many singers there is little choice, but to continue to work evenings. If booking daytime gigs, like church work or singing at retirement homes isn’t going to do it for you, then there are some things you can do to try to make your schedule work for you and get your body primed for your work schedule.
 

1. Do not eat for at least two hours before going to bed. This may mean saying no to after show snacks and alcoholic drinks, as well.
2. Wear blue/green light blocking glasses after the show so that your body can start producing melatonin.
3. Take a hot bath or shower. Once your out it can help your body temperature drop faster for better sleep. Add a few drops of lavendar essential oil for even more of a relaxation boost.
4. Wear an eye mask and/or get blackout blinds and keep your room dark with no electronics in it. You’ll have better quality sleep. Even a little blue light from a device or a little sunlight creeping in can signal the brain that it’s “daytime”.
5. Get at least 7 hours of sleep, preferably 8. If you’re not getting to sleep until 2 am then you need to be sleeping until 9 or 10 am.  If you are regularly not getting enough sleep you are setting yourself up for even more health risk.
6. Drink caffeine when you get up. There is some evidence that caffeine helps reset our circadian rhythm. However, you should not have any caffeine for 6 to 8 hours before going to bed, since that will disrupt your sleep.
7. Spend at least 15 minutes in sunlight when you get up. It will signal those receptors in your eyes that will also reset your circadian clock making you feel more alert.

 
Have you ever considered your singing schedule as shift work? I’d love to know how you cope with it and if you use any of these strategies. If you haven’t give them a try and let me know how you do.
 
 Get more tips to optimize your singer’s health with my free Singer’s Wellness Guide. Click here to get your’s now.
 
 
 
 
Resources:
 
https://www.webmd.com/sleep-disorders/features/shift-work
https://www.sleepfoundation.org/shift-work-disorder/what-shift-work-disorder/shift-work-disorder-symptoms
https://oem.bmj.com/content/58/1/68
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430894/