10/15/2025
🌙 WELLNESS WEDNESDAY: REST IS PART OF TRAINING
Let’s talk about one of the most powerful (and overlooked) parts of dance training, sleep!
You don’t actually get stronger in class, you get stronger after class while you rest. When you dance, your muscles experience tiny microscopic tears from all that jumping, turning, balancing, and stretching. Don’t worry, this is exactly how your body builds strength.
Here’s how it works:
1️⃣ You Train: Dancing challenges your muscles, creating small micro-tears in the fibers.
2️⃣ You Rest & Sleep: During deep sleep, your body releases growth hormones that repair those fibers, making them stronger and more resilient.
3️⃣ You Refuel: Protein helps rebuild muscle, carbohydrates restore energy, and water keeps the process running smoothly.
4️⃣ You Repeat: With consistent training, proper rest, and good nutrition, your body adapts. You build strength, endurance, and power over time.
Without enough rest, this cycle can’t complete, meaning slower progress, weaker muscles, and higher risk of injury.
🩰 Why Dancers Need Quality Sleep
💤 Muscle Recovery: Growth happens while you sleep, not during class.
🧠 Memory & Coordination: Sleep helps your brain store choreography and sharpen timing.
😊 Mood & Motivation: A well-rested dancer is focused, confident, and happy.
🩵 Injury Prevention: Fatigue affects balance, landings, and alignment.
⚡️ Energy & Performance: Sleep powers every plié, jump, and turn.
⏰ How Much Sleep You Need
• Ages 6–12: 9–12 hours per night
• Ages 13–18: 8–10 hours
• Ages 18+: 7–9 hours
🌟 Tips for Better Sleep
• Power down screens 30–60 minutes before bed.
• Stretch or breathe deeply to calm your body.
• Keep your room dark, quiet, and cool.
• Stick to a consistent bedtime — even on weekends.
• Hydrate throughout the day (not right before bed).
🌙 DANCER CHALLENGE:
Track your sleep for one week! Comment below with how many hours you got last night 😴 or drop a 🌟 if you’re committing to getting 8+ hours tonight. Let’s see who can complete a full week of dancer recovery 💪
