Sleep Issues & Insomnia
A resource sheet: for artists navigating sleep disruption, insomnia, and the challenge of restoring rest
What Is Insomnia?
Insomnia is characterized by difficulties in:
Falling asleep (sleep onset insomnia),
Staying asleep through the night,
Waking too early and being unable to return to sleep.
These disturbances typically:
Occur at least three nights per week,
Persist for three months or more,
Cause significant distress or impairment in daily functioning.
Common Non-Medication Treatments
Cognitive Behavioral Therapy for Insomnia (CBT‑I): A highly effective, evidence-based approach addressing thinking patterns, behaviors, and environment. Includes techniques like sleep restriction, stimulus control, relaxation training, and sleep hygiene. CBT‑I often surpasses medication in long-term effectiveness.
Sleep Hygiene & Stimulus Control: Building a supportive sleep environment and healthy pre-sleep routine: regular schedule, limiting caffeine/alcohol, keeping the sleeping area dark, cool, and device-free.
Relaxation Methods & Paradoxical Intention: Techniques like mindfulness, guided imagery, and intentionally trying to stay awake (to reduce anxiety around falling asleep)—known as paradoxical intention—can help break cycles of performance pressure around sleep.
Arts-Based Therapies: Music therapy, meditation, and other creative modalities have shown promising effects in improving sleep quality.
Insomnia in Performing Artists
Contributing Factors
Irregular Schedules & Travel: Late-night performances, touring, and inconsistent routines can disrupt circadian rhythms.
Performance Anxiety & Hyperarousal: Stress and anxiety related to performance or career instability can heighten arousal, making it harder to fall or stay asleep.
Creativity & Sleeplessness: Some artists describe insomnia as a source of inspiration—working late into the night—but evidence shows that sleep deprivation can actually impair creative flexibility and aesthetic perception.
Tailored Implications for Performing Artists
Irregular schedules
Impact: Touring and late-night performances disrupt natural sleep patterns and circadian rhythms.
Suggested strategies: Keep a consistent sleep routine as much as possible, even on days off. Use light exposure and winding-down rituals to signal rest time.
Hyperarousal
Impact: Pre-performance anxiety and post-show adrenaline make it difficult to relax and fall asleep.
Suggested strategies: Practice relaxation techniques such as breathing exercises, progressive muscle relaxation, or mindfulness. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I).
Identity-related stress
Impact: Sleeplessness can be tied to deeper career-related anxiety, uncertainty, and self-doubt.
Suggested strategies: Incorporate mindfulness, counseling, or peer support. Normalize conversations about mental health within artistic communities.
Creative tension
Impact: Some artists associate insomnia with heightened creativity, but chronic sleep loss can reduce creative flexibility and aesthetic perception.
Suggested strategies: Reframe rest as a foundation for creativity. Use structured creative time during the day to reduce late-night overwork.
Books on Insomnia
Espie, C. A. (2012). Overcoming Insomnia and Sleep Problems: A Self-Help Guide Using Cognitive Behavioral Techniques. Robinson.
Harris, G. (2014). Say Good Night to Insomnia: The Six-Week, Drug-Free Program. St. Martin’s Griffin.
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Hauri, P., & Linde, S. (2012). No More Sleepless Nights. Wiley.
Ellis, J. G., Perlis, M. L., Espie, C. A., Bastien, C. H., & Gardani, M. (2019). The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need. New Harbinger.
4. Final Thoughts
Insomnia in performing artists is shaped by both lifestyle constraints and creative pressures. While art may sometimes bloom under sleepless skies, quality rest is essential for sustained mental health and artistic vitality. Blending evidence-based therapies (like CBT-I and sleep hygiene) with creative and empathetic supports (like music therapy or peer connection) can help artists reclaim their nights—and their wellbeing.
Author: Heather O’Donnell - psychologist, artistic-systemic therapist and founding director of TGR The Green Room