Stanford Sleep Professor's Advice to Dancers and Athletes

Seiji Nishino, a Stanford professor and Director of Sleep and Circadian Neurobiology Laboratory, discusses the science of sleep and its practical application for dancers facing late-night practices, performances, and early-morning schedules. He explains core sleep mechanisms, such as sleep cycles, circadian rhythms, and sleep debt, while offering realistic strategies to improve sleep quality even when ideal schedules aren’t possible. Rather than prescribing one “perfect” routine, Dr. Nishino emphasizes individualized, flexible approaches that prioritize recovery, consistency, and long-term health.

Key Learnings

1. What Good Sleep Looks Like

   • Sleep occurs in ~90-minute cycles, alternating between deep sleep and REM sleep.

   • Quality sleep depends on completing these cycles, not just total hours slept.

2. Sleep Debt Is Real

   • Chronic sleep deprivation accumulates over time and cannot be “fixed” overnight.

   • Persistent sleep debt negatively affects performance, recovery, and injury risk.

3. Circadian Rhythm Matters

   • Regular sleep–wake timing helps stabilize the body clock.

   • Consistent wake-up times are more important than consistent bedtimes when schedules are irregular.

4. Practical Sleep Improvement Strategies

   • Establish pre-sleep routines to signal the body that it’s time to rest.

   • Take baths about 90 minutes before bedtime to promote a natural drop in body temperature.

   • Use relaxation tools such as music, reading, or aromatherapy before sleep.

5. Smart Napping

   • Limit naps to 30 minutes–1 hour to avoid grogginess and nighttime sleep disruption.

   • Naps can help manage fatigue but should not replace nighttime sleep.

6. Dancer-Specific Challenges

   • Late-night rehearsals and post-performance adrenaline can delay sleep onset.

   • Early school or training schedules may restrict sleep to as little as five hours.

   • In such cases, resting the body still provides benefits even if sleep doesn’t come easily.

7. When You Can’t Sleep Enough

   • Prioritize rest and recovery whenever possible.

   • Use strategic downtime to reduce overall fatigue load.

8. Individualized Solutions

   • There is no one-size-fits-all sleep strategy for dancers.

   • The best approach is one that fits personal schedules while supporting consistency, recovery, and performance.

9. Sleep as Performance Infrastructure

   • Sleep is essential for injury prevention, cognitive function, and long-term athletic longevity.

   • Treat sleep as a foundational part of training—not optional downtime.