Energy boosting tips for musicians -
Then, you may be able to head back to the practice room ready to play. Another one of my favorite ways to practice self care is to watch a show or movie on my iPad. Watching either an old favorite or something new is a great way to wind down after a long day. I have a comfortable chair in my room where I can sit to watch something.
If I want to watch a comedy, I might revisit old Nick or Disney Channel shows yes I do rewatch them. On the other hand, if I want to watch something more dramatic, I might find a movie or a more dramatic show.
That could be as big as spending a whole day together or as small as eating dinner together. Think about what you and your loved ones enjoy doing.
For example, my parents and I will often walk our dogs together. In a world full of side hustles, it can be tempting to turn everything you do into an income stream. I like learning foreign languages, for example. While I may use those skills when playing music, the process of learning is fun.
I get to look forward to studying Italian or Spanish each day. Consider what interests you have outside of music and your career. For some, music is that hobby. But for others, it may be cooking, running, or doing a puzzle. I briefly mentioned this, but going for a walk is a great way to practice self care.
You can do this at your school. Leave your stuff in a practice room and walk around the halls or outside the music building. Or you can take a walk around your neighborhood. Whether or not my parents go, I like to take our family dogs for a walk a few times a week.
Then, I can get some fresh air, which is hard to get when working from home. You can walk alone or with a friend. Or you can find people in your area who need help walking their dogs, and you can take their dogs around the block for them.
This can be hard, especially for someone like me. Maybe you do take a walk, or you start cooking for yourself, and you print off recipes to avoid looking at your phone. But it can be a great way to take a break from the pressures of social media and the internet.
The actual time you fall asleep is also important. Many restorative processes, including hormone secretion, body temperature, and digestion, are linked to natural light exposure so sleeping from p to a, for example, may leave you feeling more rested than a sleep session from a to a.
Lower Stress Stress has a major impact on energy levels. Feeling stressed can take a toll on you mentally, emotionally, and physically and leave you exhausted.
Even low yet chronic levels of stress can negatively affect you over time. Try to take minutes for yourself every day to purely relax. Turn off your phone, computer, and TV, sip a cup of hot tea, read a book, listen to soothing music, or apply an acupressure eye mask.
Keep a couple of snacks on-hand that combine protein, fiber, and a little fat, such as an apple with string cheese or yogurt with nuts. This combination of nutrients helps to sustain energy levels throughout the day without causing energy spikes and crashes. The carbohydrates provide an energy boost, protein keeps energy up, and the fat makes energy last.
Pham HT, Chuang HL, Kuo CP, et al. Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E.
Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol. Zhang N, Du SM, Zhang JF, et al. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial.
Int J Environ Res Public Health. Water in diet. de Rijk MG, van Eekelen APJ, Kaldenberg E, et al. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift. J Sleep Res.
Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects. Int J Yoga.
Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. J Family Med Prim Care.
National Heart, Lung, and Blood Institute. Your guide to healthy sleep. Mendelsohn AI. Creatures of habit: The neuroscience of habit and purposeful behavior. Biol Psychiatry. NIH News in Health. Good sleep for good health.
Bergouignan A, Legget KT, De Jong N, et al. Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function. Int J Behav Nutr Phys Act. Office of Disease Prevention and Health Promotion. Get active. Lim JH, Kim H, Jeon C, et al.
The effects on mental fatigue and the cognitive function of mechanical massage and binaural beats brain massage provided by massage chairs. Complement Ther Clin Pract. Yang J, Do A, Mallory MJ, et al.
Acupressure: An effective and feasible alternative treatment for anxiety during the COVID pandemic. Glob Adv Health Med. Vitamin D. Sizar O, Khare S, Goyal A, et al. Vitamin D deficiency. In: StatPearls. StatPearls Publishing; Dzik KP, Kaczor JJ.
Mechanisms of vitamin D on skeletal muscle function: Oxidative stress, energy metabolism and anabolic state. Eur J Appl Physiol. Parker KN, Ragsdale JM. Effects of distress and eustress on changes in fatigue from waking to working. Appl Psychol Health Well Being. Office of Dietary Supplements.
Vitamin B12 - consumer. Dutheil F, Danini B, Bagheri R, et al. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis. American Heart Association. Take a nap: The benefits of napping and how to make it work for you.
Lim HA, Watson AL. Musical tasks and energetic arousal. J Music Ther. National Institute of General Medical Sciences. Circadian rhythms. Reddy S, Reddy V, Sharma S. Physiology, circadian rhythm.
Get the energy boost you need Enerrgy relying on coffee. Valerie Cacho, MD, is a Muscle recovery benefits sleep medicine Energy boosting tips for musicians with additional board certifications in internal medicine Enrrgy integrative medicine. Energy boosting tips for musicians booshing are trying to cut down on your coffee or soda intake but still need a boost each day, you may wonder, "How can I increase my energy level quickly? Caffeine or a sugary snack can be a quick fix to that mid-day energy slump if you are struggling to keep your eyes open halfway through the day. Caffeine stimulates your nervous system to give you an energy boost and makes you feel more awake. Do musickans find yourself Hypertension and cholesterol levels motivation to boosring Energy boosting tips for musicians Consider practicing self care each day. But it could make a huge difference in your life. You may start with one or two self care methods. Over time, you can do more things to give yourself a break.Energy boosting tips for musicians -
Caffeine and alcohol can have a dehydrating effect on the body, so try to alternate each caffeinated or alcoholic beverage with a glass of water. Simply walking or gentle stretching are great energy boosters that can be done practically anywhere, anytime.
Sweet Dreams Most people feel their best with hours of sleep per night; however, some people need more and others can thrive on less. The actual time you fall asleep is also important.
Many restorative processes, including hormone secretion, body temperature, and digestion, are linked to natural light exposure so sleeping from p to a, for example, may leave you feeling more rested than a sleep session from a to a.
Lower Stress Stress has a major impact on energy levels. Feeling stressed can take a toll on you mentally, emotionally, and physically and leave you exhausted. Even low yet chronic levels of stress can negatively affect you over time.
Try to take minutes for yourself every day to purely relax. Turn off your phone, computer, and TV, sip a cup of hot tea, read a book, listen to soothing music, or apply an acupressure eye mask. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift.
J Sleep Res. Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects.
Int J Yoga. Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. J Family Med Prim Care. National Heart, Lung, and Blood Institute. Your guide to healthy sleep. Mendelsohn AI. Creatures of habit: The neuroscience of habit and purposeful behavior.
Biol Psychiatry. NIH News in Health. Good sleep for good health. Bergouignan A, Legget KT, De Jong N, et al. Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function.
Int J Behav Nutr Phys Act. Office of Disease Prevention and Health Promotion. Get active. Lim JH, Kim H, Jeon C, et al. The effects on mental fatigue and the cognitive function of mechanical massage and binaural beats brain massage provided by massage chairs. Complement Ther Clin Pract.
Yang J, Do A, Mallory MJ, et al. Acupressure: An effective and feasible alternative treatment for anxiety during the COVID pandemic. Glob Adv Health Med. Vitamin D. Sizar O, Khare S, Goyal A, et al. Vitamin D deficiency. In: StatPearls.
StatPearls Publishing; Dzik KP, Kaczor JJ. Mechanisms of vitamin D on skeletal muscle function: Oxidative stress, energy metabolism and anabolic state. Eur J Appl Physiol. Parker KN, Ragsdale JM. Effects of distress and eustress on changes in fatigue from waking to working.
Appl Psychol Health Well Being. Office of Dietary Supplements. Vitamin B12 - consumer. Dutheil F, Danini B, Bagheri R, et al. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis. American Heart Association.
Take a nap: The benefits of napping and how to make it work for you. Lim HA, Watson AL. Musical tasks and energetic arousal. J Music Ther. National Institute of General Medical Sciences.
Circadian rhythms. Reddy S, Reddy V, Sharma S. Physiology, circadian rhythm. National Center for Complementary and Integrative Health. Hawkins J, Hires C, Keenan L, et al.
Aromatherapy blend of thyme, orange, clove bud, and frankincense boosts energy levels in post-COVID female patients: A randomized, double-blinded, placebo controlled clinical trial.
Complement Ther Med. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance.
But even mild dehydration can make you sleepy, so try chugging a glass or two when fatigue strikes. Liska D, et al. Narrative review of hydration and selected health outcomes in the general population. Your body needs fuel aka food to function, and without it your energy and mood can take a nosedive.
A study published in found that eating regularly could boost energy and improve memory and motivation. Lombard CB. What is the role of food in preventing depression and improving mood, performance and cognitive function?
But keep in mind that not getting enough sleep may cause you to snack more often and even eat more junky food. Dashti HS, et al. Short sleep duration and dietary intake: Epidemiologic evidence, mechanisms, and health implications. Sunlight is probably best, and circadian rhythms can have a big impact on how alert we feel, but one research review found that feeling more awake at any time of day can be as easy as flipping on some lights.
Souman JL, et al. Acute alerting effects of light: A systematic literature review. Although not entirely backed by science, in a stuffy office, a houseplant may help make your air a little cleaner. Indoor air pollutants can have both long- and short-term health effects , including energy-draining allergies and headaches.
Add a plant, though, and it might absorb some of those nasty emissions for you. Sniffing certain scents hello, aromatherapy is rumored to have all kinds of mood benefits, but lemon oil is one of the essential oils with a proven effect.
Kiecolt-Glaser JK, et al. Olfactory influences on mood and autonomic, endocrine, and immune function. Research has shown that the color red is associated with winning and self-confidence. Elliot AJ, et al. Perception of the color red enhances the force and velocity of motor output.
to feel more awake. Head into the great outdoors — if no woods are nearby, a green park will do. According to a study, just 20 minutes outdoors is enough to make you feel more alive. Ryan RM, et al. Vitalizing effects of being outdoors and in nature. Just a few desk stretches may be enough, but studies have suggested a little yoga can make people feel more energized and confident.
Golec de Zavala A, et al. Trent NL, et al. Improvements in psychological and occupational well-being in a pragmatic controlled trial a yoga-based program for professionals.
It may not sound so easy when those eyelids are drooping, but making your brain work a little quicker may help your body follow suit.
In a study, thinking faster i. Pronin E, et al. Manic thinking: Independent effects of thought speed and thought content on mood. A study found that yoga breathing from your diaphragm gets your blood pumping, which may also boost your energy all day long.
Jerath R, et al. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system.
Plan to do the most engaging or interesting task of your day during the sleepiest time of day typically around 3 p. A study found that being interested in a task makes it significantly easier to stay alert. Mavjee V, et al. early evening and interactions with warm ambient temperature.
Research has shown that people who have strong social ties are happier and healthier and get more sleep. Nieminen T, et al. Social capital, health behaviours and health: A population-based associational study.
Eriksen CA, et al. Comment on short-term variation in subjective sleepiness. Slouching can cause fatigue. Increase or decrease depression: How body postures influence your energy level.
Put down that energy Energy boosting tips for musicians We can musiicans from experience mhsicians six back-to-back cups of coffee is a recipe for an energy crash. But one cup is usually just right. A study found that a single cup of coffee was enough to keep sleepy drivers on a long haul more alert at the wheel. Mets M, et al.
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