We’ve all been there. It’s 3 AM. You’re staring at the ceiling, and your brain is running one of your dance routines full-out. Your thoughts are flipping, leaping, and pirouetting. Maybe you’re replaying a rough rehearsal or worrying about a competition. You could be caught up overthinking a moment in class where you didn’t do as well as you thought you could have. As dancers, our minds, like our bodies, are always moving, and sometimes, that mental choreography doesn’t shut off when it’s time to rest.
Start a Brain Dump
Open your journal, open your Notes app, or grab a sticky note. Write down anything and everything that you’re thinking, even if it doesn’t make sense. There are no grammar rules here, no pressure to make it pretty. Just get it out. This helps your brain feel like it can rest because you know your thoughts are saved for later.
Visualize It All
Close your eyes and imagine your favorite routine, one where you felt strong, free, and in your zone. Picture the lights, the crowd, the way your body moved to the music. This kind of mental imagery is calming, and it can boost your confidence. You’re reminding yourself that you’ve been amazing before, and you’ll be amazing again.
Get Your Body Moving
We hold lots of tension in our bodies, especially as dancers. A five-minute stretch in bed or on the floor can ease your muscles and your mind. Think forward folds, shoulder rolls, or just lying in child’s pose. You’re not doing this to train. You’re doing it to reconnect with your body in a softer way. Get out the late-night jitters so your body can feel relaxed.
Listen to a Playlist
Make a playlist specifically for nights like this. Think instrumental, lo-fi, or even nature sounds, whatever is going to help you feel comfortable and at ease. Bonus points if you add songs that remind you of calm moments from class or slow warm-ups.
Make a To-Do List
Sometimes we can’t sleep because our brain is already doing tomorrow’s job. Make a short list (no more than three things) you know you want to do tomorrow, like packing your dance bag early, reviewing a video, or texting a teammate something encouraging. It gives you a sense of control, which can be super grounding.
Changing Up Your Thoughts
Instead of spiraling with “What if I mess up that combo?” or “Why didn’t I get that correction today?” try switching your internal dialogue. Say to yourself:
- “I’m learning, and that takes time.”
- “This is one moment. It doesn’t define me.”
- “I am more than one rehearsal.”
These affirmations might feel cheesy, but they work.
Let Yourself Sleep
This one might sound simple, but it’s huge: You are allowed to rest. You do so much physically and emotionally as a dancer, and you deserve recovery, even if your brain needs a little help getting there.
You are not alone in this. So many of us, especially dancers, feel pressure to always be “on.” But rest is part of the rhythm. Next time it’s 3 AM and your thoughts won’t stop, know that there are ways to slow the music. Switch up your routines to help your brain rest.
