This article is brought to you as part of the ASCAP Member Wellness Program.

 

You probably already know that getting a good night’s sleep is important for your general health. But it’s not just your body that gets a boost when you catch quality zzzs. Hitting the hay can also help keep your mind sharp and the creative juices flowing, enabling you to produce your best work – not to mention help you avoid unnecessary illness that can distract and pull you away from your craft. 

 

“Some of the most creative songs, plays, ideas and works of art in the world were hatched or developed in a dream state,” says Michael Breus, Ph.D., a clinical psychologist and founder of The Sleep Doctor. “I often think of sleep as the creative environment for an idea to flourish.”

 

Below, with the help of Dr. Breus and Colleen Ehrnstrom, Ph.D., a clinical psychologist and sleep expert with eachnight, you’ll find some of the most relevant benefits of solid shut-eye for creators, plus the tips and advice to help you get the most out of your time between the sheets.

 

4 Benefits of Sleep for Creators

1. Sleep supports your creative mind.

 

Perhaps one of the most important advantages of getting good sleep each night, at least when it comes to your work, according to Dr. Ehrnstrom: “Sleep fuels creativity.”

 

Research published in the journal Trends in Cognitive Sciences found that not only does sleep promote mental well-being in general; it measurably boosts creativity and your ability to solve problems. And REM sleep (the deep phase of sleep in which you dream) plays a key role in enhancing that creative side. “Less sleep may disrupt the REM cycle, slowing down brain function,” says Dr. Ehrnstrom.

 

So, the next time you experience writer’s block or a perceived drought of new ideas, hit the pillow early, and tomorrow those roadblocks could seem like a distant memory. 

 

Speaking of which…

 

2. Sleep helps keep your memory sharp.

 

If you find you’re having trouble remembering your latest and greatest artistic concepts, you might simply need more or better sleep. 

 

And it goes deeper than just helping you recall that melody that came to you in the shower: 2020 research published in the journal Frontiers in Neuroscience shows that sleep deprivation can impair working memory – a form of short-term memory that maintains the brain’s ability to keep track of what you’re working on at any given moment – while other science, like a 2013 study published in the journal Psychological Reviews, shows that quality rest helps preserve long-term memory, too.

 

“During sleep, the brain consolidates the previous day’s experiences into long-term memory, Dr. Ehrnstrom says. “When this process is disrupted, you may find yourself struggling to remember your assigned tasks or how to approach creative ideas you had the other day.”

 

3. Sleep is the simplest way to stay focused.

 

Dr. Breus says that skipping out on sleep can significantly affect how you think and process information throughout the day: “When you compromise your sleep, you don’t focus as well, your reaction time slows down, you may have memory issues, and your decision-making skills can suffer,” he says.

 

This can make it difficult to perform tasks,” says Dr. Ehrnstrom. “Since your brain didn’t spend enough time resting and recharging, you may be less alert to your surroundings and have a harder time concentrating.”

 

“Completing tasks that require multiple steps and sustained focus can be challenging for well-rested brains,” Dr. Ehrnstrom adds. “Multitasking or doing complex tasks requires more energy and focus – and sleep deprivation reduces both.”

 

4. Sleep can help you sidestep illness and even serious health conditions.

 

Sure, pulling an all-nighter here and there to meet a deadline or complete something you’re passionate about may not leave a dent on your health, but a sustained habit of poor sleep can have serious implications.

 

According to the National Heart, Lung, and Blood Institute (NHLBI), those with ongoing sleep deprivation have an increased risk of conditions like heart disease, high blood pressure and obesity.

 

In addition to helping you avoid disease and more serious health conditions, sleep also supports your immune system, according to the NHLBI. That means some extra shut-eye might just help you dodge a couple of sick days, keeping you in commission and firing on all cylinders. 

 

How to know if you’re getting enough quality sleep

 

If you’re wondering whether you’re getting enough sleep to perform at your peak, Dr. Breus suggests asking yourself a few simple questions: “Do you hit snooze two or more times in the morning? Do you fall asleep within five minutes of your head hitting the pillow? Do you find yourself reaching for more than one energy drink in a day? Do you often fall asleep while waiting for dinner or in the early evening?”

 

If you answered yes to any of these, it is likely time to evaluate your evening routine and start making sleep a priority – for the sake of your health, your work and everything in between.

 

Tips to improve sleep quality

 

A few simple strategies can help you get more (and better) rest. First and foremost, Dr. Breus suggests limiting caffeine to before 2 pm and keeping any alcohol consumption more than three hours away from bedtime.

 

Dr. Ehrnstrom recommends a warm bath or shower right before bed. “A warm bath or shower not only releases tension, but it can also induce sleep,” she says. “Your body gives off more heat after a bath or shower because your core body temperature has risen, so as it prepares for sleep, your body naturally drops in temperature, and the ideal time for sleep is when the core body temperature is dropping.” While you’re at it, she says, skip the electronic devices for as long as possible before bed and keep the bedroom dark and cool. 

 

You can also improve sleep quality with exercise – a real win-win for your health. A 2020 meta-analysis of peer-reviewed research published in the journal Sleep Medicine Reviews found that aerobic exercise (think: running or other cardio) can significantly improve sleep quality. Not in the mood for pounding the pavement? Other research has found that tai chi can be just as effective. Just don’t leave either until the last minute; Dr. Breus cautions to end your sweat session at least four hours before you turn in for the night. 

 

Ultimately, we’re all unique in both mind and body, so Dr. Breus recommends getting to know your biological clock, or “chronotype” – specifically, paying attention to whether you’re a morning person or a night owl – and then creating a schedule that works for you and allows you to feel and perform at your best.