Why Sleep Is Important For Actors (And How To Get More Of It)

I’m sure you know sleep is important… in theory, but are you making it a priority in reality? Or are you like so many actors, entrepreneurs, parents, etc. pushing the limits of your energy and abilities every day? Rest is so essential to our creative minds and bodies that you can’t risk ignoring it any longer. 

And I also completely relate! There’s just too much to do in our busy lives, to think about, to organize, to get done.  It’s so easy to think, “Oh, I’ll catch up on sleep later.” Except our bodies don’t really work like that; you can’t make up the deficit by oversleeping later. In fact, you could just make the problem worse. 

If you’ve been struggling with staying focused during your day, you find yourself snacking uncontrollably, you have brain fog on set, or you have trouble learning your lines for auditions—you may need to examine your sleep habits and create healthy boundaries between getting things done and making sleep a priority in your life.

Let’s dive deeper into why sleep is so important for actors (and my favorite tips to get more quality rest).

Why Is Sleep So Important?

We already lived in a world that was accessible 24/7 before the pandemic, but now so much of our daily life has gone virtual. We’re working from home, having Zoom meetings and events, shooting more self tapes.  It’s harder than ever to unplug. 

When we don’t take time to let our bodies rest, or we simply think we can’t or don’t have the time—it affects literally every single part of our lives. Quality sleep is so much more than seven to eight hours of good dreams. It helps us regulate our hunger, hormones, our immune system, energy, and our mood. It will make or break your vibrancy too (meaning, that special vibe that only you can bring). Basically, lack of sleep will dim your light! 

During sleep is also when our bodies repair and regenerate on a cellular level and clear out waste and toxins. And when we sleep, we also digest the complex emotions and experiences from our day, helping reduce stress and solidify memories. Yeah, it’s when our brain’s turn our day’s experiences into NEW memories! It’s no wonder dreams are sometimes referred to as the brain belly!

A long term lack of sleep can increase our risk for serious health problems like heart disease, Type 2 diabetes, obesity, and depression. So if you’ve been struggling to get a good night’s rest on the regular, it’s time to make this healthy habit a priority. 

The Importance Of Sleep For Actors

As actors, we don’t always control how much downtime we get, especially when you book a lead role in a demanding project. You could be working consistent 16 hour days, need to be vibrant for night shoots, perform strenuous stunts or choreography or find yourself shooting in a remote location. 

No matter what, you’ll need energy, concentration, and positivity to stay on point, all benefits of getting enough rest. Plus, sleep has been shown to also stimulate and boost our creativity, since you’re more aware and adaptable to think on your feet when you feel refreshed and awake.

You’ll also have an easier time remembering your lines. In fact, a 2021 study found that learning a theatrical monologue before bed actually helped both actors and non-actors experience objectively better sleep quality and maintain a more stable sleep pattern. This is great news for late-night audition prep – just make sure to get to bed at a decent time!

4 Quick Tips to Get Better Sleep 

1. Create A Nighttime Wind Down Routine

Let’s face it, the life of an actor can be unpredictable. Some weeks, you might have plenty of time to relax into a fluffy bed and blissfully snooze for a full 8 hours. Other times, your work schedule may only allow for four. That’s why flexibility is key. 

The goal is to create a few simple steps you can consistently take to signal to your mind and body that it’s time to shift internally, from go-mode to rest and reflection. Perhaps you wash your face, make a warm beverage and journal for a few minutes. Maybe you meditate or try some yoga specifically designed for sleep, like yoga nidra. 

Whatever you choose, remember that this time should be focused on you, and not on tomorrow’s workload. 

2. Ditch Your Devices

If you want to get a good night’s rest, you need to truly unplug. No screens, no scrolling. 

Screens are just a huge part of our lives in general. They’re everywhere. They’re on our walls. They’re in our laps. They’re in our hands. Turning them off at night will absolutely change the way you wind down for bed and the way your brain and your hormones function.

No screens also helps you create a boundary from work, which we could all use more of, right?  I recommend shutting down your devices at least 30 minutes before you hit the pillow to give your mind and body some time to adjust. 

3. No Alcohol Before Bed

A glass of wine before bed may seem like a good way to wind down, but alcohol can interfere with your metabolic signals, causing you an unnecessary, restless night. Plus, you don’t want to have to head to the bathroom at 2AM, so limit your cocktails to Happy Hour (before 8PM). 

The same goes for food consumption. It’s better to eat an earlier dinner and skip the late-night snacking. But if you need something to prevent tummy grumbles, opt for foods with a healthy dose of sleep-supporting magnesium, like bananas, pumpkin seeds, or cashews nuts. 

4. Make Sleep Something You Look Forward To

Sleep isn’t just a means to an end; it should be an enjoyable experience. I mean, we spend up to a third of our lives sleeping. So set the mood for yourself. Dim the lights, light some candles, invest in a good mattress and bedding. Here are a few more of my tips on how to deck out your bedroom for better sleep. 

And if you’re worried your evening routine will get monotonous and you won’t stick with it, experiment with some of these sleep hacks from around the world, like a warm porridge-drink from Sweden, a Chinese hot foot soak or your own version of a Finnish steam sauna.

My challenge for you this week is to begin building your wind-down routine. Are you ready to embrace the importance of sleep? Let me know what you’ll be including in your routine in the comments below!

LOVE + sweet dreams!