Health and Wellness Advice for Composers

As a composer or musician who spends a significant amount of time at home, it’s important to prioritize your health and well-being. Here is some health and wellness advice for composers and at-home musicians: 

Ergonomics

Pay attention to your posture and set up an ergonomic workspace. Maintain good posture while sitting or standing, and ensure that your equipment, such as your keyboard, guitar, or mixing desk is positioned at a comfortable height. Try out multiple chairs that are the correct height, use a standing desk (with the option to raise and lower), or sit on a dinosaur like these workers!

Take Breaks

Remember to take regular breaks to stretch your muscles and rest your ears. Prolonged periods of intense concentration can lead to strain and fatigue. Use break time to walk around, do some light stretching, or practice relaxation techniques.It’s recommended to do this not only for your body but also to give your mind a break and allow you to beat creative blocks! Do this every 15-20 minutes.

Protect Your Hearing

When working with music and sound for extended periods, it’s crucial to protect your hearing. Invest in quality headphones or earplugs that provide adequate noise reduction. Avoid listening to music at high volumes and take breaks from loud sounds to give your ears a rest. Try to avoid going to the highest volume just because it sounds epic and loud. The best mixes come from mixing at a low to medium volume.

Stay Active

Engage in regular physical activity to counteract the sedentary nature of composing or practicing at home. Exercise helps improve circulation, reduces stress, and enhances overall well-being. Incorporate activities like walking, jogging, yoga, or any other form of exercise that you enjoy. You could do this throughout the day as breaks or even have long extended exercise sessions before your composing work begins.

Maintain a Balanced Diet

Proper nutrition is essential for your overall health and energy levels. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Stay hydrated by drinking plenty of water throughout the day. Using apps such as Cronometer can help you track your diet to ensure you get all the vitamins and minerals you need while still tracking things like sugar, sodium, and calories 

Practice Proper Vocal Care

If you’re a vocalist, take care of your voice by staying hydrated, warming up before singing, and avoiding excessive strain. Be mindful of vocal rest and avoid singing if you’re experiencing throat pain or vocal fatigue. Don’t try to break glasses with your voice like this guy…

Manage Stress

Composing and performing music can sometimes be stressful. Find healthy ways to manage stress, such as practicing mindfulness, deep breathing exercises, meditation, or engaging in hobbies outside of music. Apps such as Headspace and CALM are amazing apps to help you relax with meditations, soundscapes, music, and masterclasses about wellness.

Maintain Social Connections

While working from home as a composer or musician, it’s important to stay connected with other musicians and artists. Join online communities, participate in virtual collaborations, or attend online music events to stay engaged and maintain a sense of community. Also spend time with loved ones such as pets, partners, and other family and friends! Composers are some of the most introverted individuals, but keeping a bit of a social life is important even for the biggest introverts!

Practice Good Sleep Habits

Establish a consistent sleep routine and aim for 7-9 hours of quality sleep each night. The exact number of hours is different for each individual. Avoid excessive screen time before bed (blue lights such as TV and phones – turn down the brightness if you do use these) create a relaxing bedtime routine 1-2 hours before hitting the bed, and ensure your sleep environment is comfortable and conducive to restful sleep. Again, using sleep apps (to listen to, not look at) will help you dive even more into this topic to learn about techniques to improve your sleep. Going to bed around when the sun goes down and waking up when the sun comes out sounds psychotic for some, but this is the best thing you can do by using your natural circadian rhythms to get the best sleep possible.

Remember, everyone’s health needs are unique, so listen to your body and make adjustments as necessary. By taking care of your physical and mental well-being, you can continue to create and enjoy music for years to come. Do yourself a favor and follow these health and wellness advice for composers for longevity as a musician and human being!

Sources:

https://cronometer.com/

https://www.headspace.com/

https://www.calm.com/