Getting enough sleep at night is important for all aspects of your health. Your voice is included in this too. But how exactly is your voice affected by sleep or a lack of it? Continue reading to learn more about how sleep affects your voice.
What Is Sleep Deprivation?
Sleep deprivation, otherwise known as insufficient sleep or even sleeplessness, is a condition where someone is not getting enough sleep at night. It can either be chronic sleep deprivation, meaning it has happened for a long time or acute sleep deprivation where it is more infrequent.
Sleep deprivation can lead to many harmful consequences to your physical and mental health. Some examples of this are fatigue, daytime sleepiness, clumsiness and increased appetite that can eventually lead to weight gain. In addition to all of these, sleep deprivation can also have harmful consequences for your voice.
Sleep Deprivation And Your Voice
When it comes to how sleep deprivation affects your voice, there are many different things to know. For starters, it is important to remember that to produce your voice, you use muscles called your vocal folds. As with any other muscle in your body, you need to rest it after you use it to allow it to grow stronger. The best way to rest your voice is to get enough sleep. Sleep.org states that “During sleep, the muscles relax, which can help relieve tension and reduce symptoms of chronic pain.”
Another way that sleep deprivation can affect your voice is by it becoming fatigued and weak. This comes when you do not rest your voice as previously mentioned above. In a Q&A held back in 2016, the experts at UT Southwestern Medical Center stated that ” Lack of sleep and fatigue reduces our breath support and negatively affects the mechanics of voice production, which causes our muscles to work harder than they need to when vocalizing.”
If you ever wake up extremely tired and find that your voice sounds raspy or strained, you might be showing signs of hoarseness. Opera Carolina, an opera company that has been around since 1948 states that “If your voice is regularly hoarse, it is a sign that your vocal cords are being overworked.” This shows that you might not be resting your voice enough whether that be talking too much throughout the day or not getting enough sleep at night. It is important to remember that some hoarseness is normal, but should go away after a glass of water. To combat hoarseness of any kind however, you can use a vocal spray such as Clear Voice.
How To Avoid Sleep Deprivation
Avoiding sleep deprivation is not as hard as it may seem. All you need to do is make sure that you are getting enough sleep at night. The National Sleep Foundation says that the amount of sleep you need is dependent on your age. Here is how much sleep each age should get:
- Newborns (0-3 Months): 14-17 hours each day
- Infants (4-11 Months): 12-15 hours each day
- Toddlers (1-2 Years): 11-14 hours each day
- Children (3-5 Years): 10-13 hours each day
- Children (6-13 Years): 9-11 hours each day
- Teenagers: (14-17):8-10 hours each day
- Young Adults (18-25): 7-9 hours each day
- Adults (26-64): 7-9 hours each day
- Elderly (65+): 7-8 hours each day
Tips For Getting A Better Nights Sleep
There are many great ways that you can get a better night’s sleep. All of these will require you to put in some effort and it is important to know that you might not see any changes immediately so it is important to not get discouraged or abandon these tips.
There are many foods that can help you fall asleep better. Some examples are bananas, almonds, tea, cherries, kiwis, and many more. There are also many different foods that can affect your voice whether they be for good reasons or for bad. Check out this article to learn more about some Foods For Your Voice: 4 Good and 4 Bad.
Another way to fall asleep faster to and to get a better night’s sleep is to stay off of any electronic devices at least 2 hours before you fall asleep. As hard as it might seem, this includes the TV.
Set A Bedtime
Setting a bedtime, and sticking to it can help you get better sleep at night. It does this by setting your internal clock. You can do this by setting an alarm on to your phone to remind you to wind down and prep for bed.
Another thing that can help you get adequate sleep and help make that sleep quality is to wake up at the same time. Doing both of these gets your body into a habit of sleeping at the same time and waking up at the same time.
There are many ways that sleep affects your voice. It is important to remember that your vocal cords are muscles and that they need to rest in order to stay healthy and in shape. Another way to help keep your voice healthy is to use a vocal spray such as the ones here at Clear Voice.