The Toll of Late Nights: How Music Professionals Can Protect Their Sleep and Well-Being

Whether you’re putting in long sessions in a recording studio, traveling while on tour, or have business demands that keep you active after hours, sleep deprivation may feel like it’s just part of the job. But it’s important to recognize that chronic sleep loss takes a significant toll on mental and physical health. 

A review of the connections between sleep and depression shows a two-way relationship: Sleep disturbance can be a symptom of depression, but depression can also lead to sleep disturbance. That can make it difficult when your job has you in bed later than you’d like, sleeping at odd hours and crossing time zones. 

Prioritizing sleep, although difficult, is essential and possible. Here’s what you need to know about the impact of sleep deprivation and what you can do to improve your sleep.

Why Sleep Matters for Your Health 

One-third of adults consistently do not get enough sleep, according to the Centers for Disease Control and Prevention. Sleep deprivation affects nearly every part of your life, including: 

How you feel

• Fatigue during the day 
• Increased irritability and mood swings
• Difficulty managing emotions
• Higher risk of depression and anxiety

Your cognitive functioning

• Trouble concentrating, thinking clearly, or remembering things 
• Difficulty making decisions 
• Slowed reaction times 

• Reduced productivity at work 
• Trouble reading others’ emotions 
• More relationship conflicts 

Your physical health

• Greater sensitivity to pain 
• More susceptible to getting sick
• Unintended weight gain from disrupted hunger hormones 
• Higher risk of chronic conditions such as high blood pressure, heart disease, Type 2 diabetes, and obesity 

Good sleep, on the other hand, strengthens your ability to handle stress and protects your health. Sleep also consolidates memory (a process that’s key for learning new music) and supports immune function (those who get at least seven hours of sleep are four times less likely to catch a cold compared to those who are sleep-deprived). Prioritizing shut-eye makes sense not only to protect your health, but also to support your career. 

Strategies for Better Sleep Despite Late Nights

Perfect sleep may not be possible, but you can make the most of the slumber you can get. The key is developing sleep habits that work for your lifestyle. Here are some strategies to try.

During the Day 

Time Caffeine Strategically

Nearly 7 in 10 adults consume caffeine in the evening. It’s understandable if you’ve turned to coffee or energy drinks to push through long hours, but overdoing it can disrupt sleep. The fix: Stop drinking caffeine at least eight hours before bedtime. A good rule of thumb? Cut off caffeine at sunset. Keep in mind: Individual sensitivity varies based on genetics, so experiment and consider a sleep journal to find what works for you.

Follow the Three-Hour Rule for Alcohol

Late-night drinks can be fun for some people, but keep your intake to a minimum because alcohol leads to lighter, less restorative sleep. To protect sleep, stop drinking alcohol and switch to water to rehydrate at least three hours before bedtime. If you’re uncomfortable with an increasing reliance on substances, learn how to cope here.

Before Bed 

Set Boundaries Around Late-Night Socializing

It’s tempting to hang with the crew or catch up with other bands after the show, but overstimulation makes it harder to wind down. Limit your social window to 30 to 45 minutes and prioritize the conversations and connections that feel most valuable and restorative to you. Then excuse yourself or opt for the Irish goodbye and simply step out. 

Build a Sleep Bubble

Wherever you are, do what you can to create a cool, dark, and quiet sleep environment. A few small adjustments you can make include using inexpensive foam earplugs, a light-blocking eye mask, and a high-quality neck pillow. If possible, set the temperature between 65 and 68 degrees Fahrenheit, the range experts recommend for optimal sleep, or wear light clothing to cool down.

Play Soothing Sounds

If you need a little background noise to settle down, make it a habit to put on noise-canceling headphones with a sleep-promoting playlist. A small study of people struggling to sleep in noisy New York City found that white noise, or a low static sound such as a running fan, significantly improved sleep. Other research suggests pink noise — such as the sound of light rain — may have even greater benefits and decrease the time to fall asleep.

Consider a Comfort Item

If stress or homesickness make it hard to ease into sleep, a comfort item can signal to your brain that it’s time to wind down. It could be a cozy oversized sweatshirt from a loved one, a small plushie to squeeze, or a lavender sachet for calming aromatherapy. 

After a Bad Night’s Seep 

Take Power Naps 

When sleepiness hits during the day, take a quick catnap. Afternoon naps can help boost your mood and alertness, according to a study, and — a bonus — they may also spark creativity if you doze off with a specific project in mind. Just make sure you keep it to a 20- to 30-minute nap that’s at least eight hours before bedtime to avoid grogginess and disrupted nighttime sleep. 

Sleep in When You Can 

When possible, let yourself sleep in an extra one to two hours to make up for sleep debt. Although more research is needed, some studies suggest sleeping longer when possible could help offset health risks related to sleep deprivation, such as depression, heart disease, and obesity. 

Take Sleep Retreats

Treat time off tour as a “sleep retreat,” or a nonnegotiable stretch of good sleep with an emphasis on best practices. 

• Commit to a regular bedtime and wake-up time with reminders on your phone.
• Have a wind-down routine with little luxuries like a hot bath or shower one hour before bed (which research suggests can help you fall asleep faster and sleep better). 
• Take in the morning light for at least 15 minutes to regulate circadian rhythms.

When to Get Help

Sometimes self-help is not enough, especially if you have an underlying mental health problem or sleep disorder. Contact a health-care provider if you experience:

• Persistent difficulty falling or staying asleep that lasts a month or longer
• Daytime fatigue that affects your ability to perform or stay safe
• Regular use of alcohol, sleeping pills, or drugs to fall asleep
• Signs of sleep apnea, such as loud snoring, gasping, or breathing pauses during sleep
• Symptoms of depression or anxiety 
• Self-harm or thoughts of suicide

If you’re experiencing suicidal thoughts, help is available 24/7. Call or text 988 to reach the Suicide & Crisis Lifeline, or chat online at 988lifeline.org. For confidential mental health services specifically for music industry professionals through MusiCares, call 800-687-4227. 

A Final Note

Sleep deprivation may feel inevitable in the music industry, but it doesn’t have to be. Small, consistent sleep habits can make a meaningful difference in how you feel and perform. The industry also has a responsibility here. Venues, promoters, tour managers, and labels can prioritize reasonable schedules, adequate rest time between shows, and safe working conditions. It’s on all of us to value rest and support music professionals’ health and well-being for the long haul, and everyone benefits from a good night’s sleep.