Here are some simple sleep hygiene tips to ensure singers survive – and thrive – on the road.

“Early to bed and early to rise makes a man healthy, wealthy, and wise” – so said the great 18th-century thinker Benjamin Franklin.

And how right he was. Research shows that good sleep goes hand in hand with a steady routine that incorporates regular waking and bed times.

Which is all well and good if you have a nine-to-five job. But it’s not so great if you’re a touring singer contending with late night shows, noisy hotels and jet lag.

When you’re on the road, getting enough sleep to maintain good physical and mental health (and keep the voice in shape) can be hugely challenging.

So, we asked consultant clinical psychologist Dr Jill McGarry for some sleep hygiene tips. Here’s what she had to say.

Aim for between six and nine hours a night

Many tech bros and world leaders claim to get by on just four hours of sleep a night, but this isn’t enough by scientific standards.

“We all need somewhere between six and nine hours of sleep each night,” Dr McGarry says. “It varies from person to person [according to weight and height], but if we’re getting less than six hours, then we’re sleep deprived.”

Bedding

Whoever said ‘familiarity breeds contempt’ certainly wasn’t a sleep scientist.

In terms of sleep hygiene, familiarity is something to be prized (it’s easier to drift off if your brain isn’t adjusting to new sounds, smells or sensations).

For this reason, cyclists competing in the Tour de France travel with their own mattresses, duvets and pillows.

While singers might not be able to take quite so much kit with them, travelling with your own pillow and blanket is a good start.

“Anything that makes you feel safe and comfortable will be a help,” says Dr McGarry.

Create your own routine

While there is a lot a performer can’t control on the road (the timing of gigs, travel delays), it’s still worthwhile trying to instigate some sense of order.

Dr McGarry suggests having a routine that you do each night before retiring to bed. This could include listening to favourite music or meditating.

“No matter what time you finish, do the same ten things so that the body gets that same kind of rhythm. Whether it’s 11 at night or four in the morning, do the same ten things.”

Block out noise and light

Consider wearing noise-cancelling headphones or earplugs when sleeping so noise from other hotel guests doesn’t disturb you. Also, take an eye mask to block out light.

Therapy lamp

It’s not just what we do at night that influences the quality of our sleep. Exposure to sunlight during the day is critical.

But getting enough sun can be hard to achieve if you have a late night and a long lie-in before jumping on a plane or bus.

As a result, a singer may not be spending enough time outside to get a good, healthy dose of daylight to regulate their internal body clock.

To get around this problem, travel with a light therapy or lux lamp (the Scandis love them).

There are many portable models on the market. Make sure you get one that is 10,000-lux light intensity.

Have a cuppa – before you leave the venue

A mug of (caffeine-free) tea or hot milk helps many people get a good night’s sleep. But don’t settle down with one just before bed.

Dr McGarry says the benefits of a hot drink take some time to take effect. It’s better to have a hot drink after your gig but before you leave the venue. It’ll do you more good than having a glass of wine or a beer (alcohol can disrupt sleep).

Want to know more about sleep hygiene?

Listen to the Singing Teachers Talk podcast, where Dr McGarry explains:

• The different sequences in our sleep cycle.
• Why we have such weird dreams.
• The link between sleep and creativity.