3 Reasons You Feel Drained at the End of Each Performance Week

Doing 8 shows a week with only one day off is no small feat.

Make no mistake about it–what you do as a West End performer is phenomenal. It takes grit, stamina, and resilience to make it this far, and to keep going when the going gets tough.

It is normal to feel tired at the end of each performance week, but if you find yourself constantly feeling depleted, it may be down to these three things.

You are not eating enough

There are mainly four reasons for this:

1. Performers tend to underestimate their energy demands, and may not realise how much they need to eat in order to sustain their energy
2. Performers often have to deal with conforming to outdated ideals of what their bodies should like, which can lead to calorie restriction, eating disorders, or disordered eating
3. Performers are busy, and simply forget to eat–or feel like they don’t have time to eat
4. Intense physical activity can blunt hunger signals, which can cause performers to feel like they are not hungry until they are in the middle of a performance

These four things create the perfect storm of being in a constant calorie deficit–whether intentional or unintentional.

It is therefore important for you to eat a meal or snack every two to three hours, which will help to replenish your energy stores as the week goes on.

You are not prioritising your sleep

In order to recover from the intensity of performing 8 shows a week, you should aim for 8–10 hours of sleep each night.

I know from my own experience, and also from speaking to clients, that this is rarely the case.

The reason being that most West End shows finish around 10pm, with most performers not returning home until 11pm.

It can be difficult to unwind and get to bed quickly enough to get enough sleep–but it isn’t impossible!

A consistent night time routine can help you unwind and fall asleep faster, which will help you recover quickly and conserve energy as the week goes on.

You are doing too much cross-training

Vocal lessons, gym sessions, pilates, dance classes–they’re all important for keeping your performances at a high level, right?

Sort of.

Cross-training is an important part of being a performer, but when you are doing 8 shows a week, balance is the name of the game.

The solution? Rotate your cross-training by prioritising what you need each week. If you are going on for a cover role this week, have the vocal lesson, but skip the dance class. Recovering from an injury? Maybe now is a great time to get that pilates class in.

Work smarter, not harder!

The sooner you can address what is causing you to feel depleted–the better

If you are feeling depleted at the end of each week, now is the time to take action on one of these three things. The longer you let this go on, the closer you are to burning out.

Learning to take care of yourself will allow you to have a more enjoyable and sustainable career.

More By Crystal Nicholls:

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