The life of an electronic DJ or anyone working in the nightlife industry can be exhilarating - travelling the world, playing to crowds and living for the music. But let’s be real it can also come with its fair share of challenges, especially when it comes to maintaining your health. 

Late nights, inconsistent sleeping hours, high-energy performances, exposure to alcohol and stimulants and unpredictable eating patterns can take a toll on your body and mind over time. 

So, how can you bounce back after a gig without feeling completely wrecked? 

Here are some key ways to support your body, reset your circadian rhythm (our 24 hour internal body clock) and keep your energy and moods steady - without sacrificing the lifestyle you love. 

The night-After Reset: Helping your body recover 

If you’ve had a late gig and little to no sleep, your body will be running on adrenaline and cortisol. These are also known as our stress hormones. You may also likely experience a mix of dehydration, inflammation and stress.

 

Here are a few tips to help yourself recover:

  1. Hydration is key: Start your day with electrolyte-rich fluids - pure coconut water, celery juice and/or mineral water with a pinch of pure sea salt. This can help replenish lost minerals like sodium, potassium and magnesium and therefore support hydration on a cellular level. 
  1. Nourish: Reaching for greasy fast food after a gig may be tempting but your body will thank you for opting for something nutrient-dense instead. A balanced meal with some protein, healthy fats and fibre-rich vegetables and complex carbs can help keep your blood sugar levels stable, reduce inflammation and refuel your energy stores. 

Some simple ideas:

  • A green smoothie with banana, spinach, peanut butter, a good quality protein powder and chia seeds blended with coconut water for a quick nutrient boost 
  • Scrambled eggs with a pinch of turmeric for its anti-inflammatory properties, avocado and some whole-grain toast 
  • A hearty stew or nourishing noodle soup with vegetables, rice noodles and chicken, beef or tofu can be easy on the digestive tract if you’ve been consuming alcohol and will replenish the body with nutrients 
  1. Get some sun (or light therapy)

Exposure to bright light during daytime hours, especially natural sunlight helps reset your circadian rhythm and signals to your brain that it’s daytime. If waking up early after a gig feels impossible, stepping outside for even 10-15mins of sunlight (or using a light therapy lamp) can help regulate your body clock, improve alertness and reduce the grogginess that often follows a disrupted sleep cycle. 

  1. Gentle movement 

You might not feel like hitting the gym after a late night but gentle movement such as stretching, yoga or a walk can help improve circulation, reduce muscle tension and aid detoxification. 

Try:

A short walk outdoors to get some fresh air and natural light 

A mobility flow or stretching routine to ease tight muscles from standing or dancing for hours 

  1. Support your nervous system 

After a high-energy gig, your body is in a sympathetic state (fight or flight mode). To bring it back into a state of relaxation, consider:

  • Magnesium rich foods such as nuts, seeds, spinach, broccoli or soak in a magnesium salt bath 
  • Breathwork or meditation to activate your parasympathetic system and lower cortisol stress hormone levels 
  • A calming nervine herbal tea such as chamomile, lemon balm or valerian root which all calm the nervous system (hence the name nervine)

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By Sara Borg 

Qualified Nutritional Therapist & Behaviour Change Lifestyle Coach

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