Hygiene

By Patrice Jones, CPC, CWDS

Participating in the marching arts demands not only physical prowess but also mental clarity and emotional resilience. Personal and sleep hygiene play crucial roles in maintaining overall well-being, enhancing performance, and sustaining energy levels throughout demanding rehearsals and performances. This guide offers practical tips and strategies for Industry members to prioritize personal and sleep hygiene for optimal health and performance.

Establish a Routine

• Maintain consistent daily routines for meals, rehearsals, and sleep to regulate your body's internal clock.

• Create a bedtime routine that promotes relaxation and signals to your body that it's time to wind down.

• Set aside time for personal hygiene activities such as showering, grooming, and dental care to feel refreshed and confident.

Sleep hygiene

• Start aiming for 7-9 hours of quality sleep each night to support physical recovery and cognitive function.

• Create a conducive sleep environment by keeping your sleeping area cool, dark, and quiet. If you can’t adjust the temperature, change your clothing. If it’s hot, wear clothing that is thinner and opt for a thinner blanket or no cover at all. If it’s cold, wear clothes to bed that provide more insulation or use a blanket.

• Avoid electronic devices such as smartphones or laptops before bedtime, as the blue light can disrupt sleep patterns. Blue light even from phones that have a filter will disrupt your circadian rhythm by interfering with the body’s natural production of melatonin, the hormone that regulates your sleep-wake cycles. Cell phone use before bed can also delay your sleep onset, reduce your sleep duration, decrease the quality of your sleep, increase stress and anxiety, and impact your daytime functioning.

• Practice relaxation techniques such as deep breathing, meditation, or gentle stretching to ease into sleep more easily. Every member should incorporate a stretching routine into their bedtime schedule!

• Take a cold shower at night or end your hot shower with a couple of minutes of cold water to help signal and prepare your body for sleep. Cold water immersion activates the parasympathetic nervous system – your rest and digest side. This will induce a relaxation response and can help quiet the mind and prepare your body for restful sleep. Cold showers release endorphins, a neurotransmitter that acts as a natural painkiller and mood enhancer. This will promote feelings of well-being and relaxation making it easier to fall asleep. Research has shown that cold showers before bed improve sleep quality by promoting deeper and more restorative sleep. Lastly, cold showers improve circulation by constricting blood vessels initially before dilating upon rewarming. This enhances circulation and helps with the delivery of oxygen and nutrients throughout the body, getting a jumpstart on the recovery process that happens during sleep.

• Invest in a good sleep mask if you can’t get rid of all the ambient light. Light pollution is a real barrier to restorative sleep. Click here for my personal favorite which has a raised rim to eliminate pressure on your eyes. If lights on devices are a problem, cover them with electrical tape.

• Noise is what keeps some people up. If that’s you, soft, foam earplugs might be in order. Current research is showing that wearing earbuds to bed is harmful. Another option is to use background noise (pink, brown, white, etc.) to drown out sounds.

• Limit consumption of caffeinated beverages such as coffee, tea, and energy drinks, especially in the afternoon and evening. Caffeine acts primarily on the central nervous system and blocks adenosine, a neurotransmitter that promotes relaxation and sleepiness. Caffeine also stimulates the adrenal glands to release adrenaline which increases the heart rate, raises blood pressure, and heightens the fight or flight response. Caffeine is also a weak diuretic which will increase excretion of fluids from your body. Consuming caffeine may bring your alertness and pleasure, but you will pay for it.

Maintain Personal Hygiene

Shower daily to cleanse your body of sweat, dirt, and bacteria accumulated during rehearsals.

Wash your hands frequently to prevent the spread of germs and reduce the risk of illness within the group. This is especially important before handling food or after going to the bathroom. Using soap and water is always the best option. Soap must be on your skin for 20-30 seconds to do its job.

DO NOT wear gloves in the bathroom. Please remove them before heading in.

Brush and floss your teeth regularly to maintain oral health and prevent dental issues.

Equipment hygiene

Water jugs and bottles should be sanitized at least once a week.

All guard gloves should be washed weekly.

All equipment should be wiped down with disinfecting wipes after each rehearsal. Silks should be washed regularly and uniforms and undergarments washed after each performance. Please get with staff about instructions for washing silks and uniforms as this depends on material and accessories such as sequins and glitter.

Final Note….

Personal and sleep hygiene are essential components of maintaining overall health and well-being, especially for members of marching arts group that face rigorous training schedules and performances. By incorporating these strategies into your daily routine and lifestyle, you can optimize your physical, mental, and emotional resilience, ensuring that you perform at your best while nurturing your long-term health and happiness on and off the floor.

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The information provided on this website is for educational and informational purposes only and is not intended as, nor should it be considered, medical, nutritional, psychological, or therapeutic advice. Content is not a substitute for professional diagnosis, treatment, or individualized care from a licensed healthcare provider. Participation in winterguard and other performing arts involves inherent physical and mental demands; individuals should consult qualified professionals regarding their personal health needs. Use of this information is voluntary, and the author and organization disclaim any liability for injury, loss, or adverse outcomes resulting from the use or interpretation of the content.