How do we navigate a profession that has a notoriously bad relationship with sleep? The sleep science coach and DJ Tom Middleton offers us a comprehensive guide to the best practices and advice.
We tend to value people whose advice is backed up by lived experiences. So as a touring artist who, like so many others, went to hell and back on the road, Tom Middleton has valuable perspective on the challenges of the touring DJ lifestyle. Tom spent years slogging through flights and hotel check-outs as he traveled the world in support of his work as Global Communication, Jedi Knights and under his own name. In many ways Tom loved what he did. But eventually he reached the point of burn out.
“Yes, it seems on the outside, what an amazing lifestyle,” he said. “I get to travel the world—but hold on a minute. If you unpack what’s going on with your body and your mind as a result of this circadian disruption, you’re literally going through the problem of night-shift-work disorder, which is a really big thing. It’s a huge problem.”
As Tom researched the correlations between night-shift work and the DJ community, he became focussed on the problem of sleep. “It was a penny drop moment for me, realizing that if we don’t look after ourselves in terms of our sleep hygiene we’re in big trouble later on. The support has to happen in between those weekends of peak experiences mixed with terrible sleep disruption, which has a huge impact on your nervous system, your mind and body, spirit, and mental health.”
These days Tom describes himself as a wellness innovation consultant, a therapeutic and functional music composer, a sensory designer, a sleep-science coach, and a sleep expert. Along with his passionate and deeply informed style of communication, this wide range of work has made Tom one of the leading voices on mental health in music, especially as it relates to sleep.
Although touring experiences like Tom’s are among the more extreme cases, it’s important to emphasize that almost all DJs contend with working hours and conditions that are seriously disruptive to sleep. In this extended conversation with Tom, which is stacked with practical advice and resources, we establish that yes, there’s an enormous tension to reconcile between the demands of DJing and good sleep. But Tom believes that, with some good practices and open and honest conversations, DJs can enjoy long and healthy careers.
To make Tom’s advice as accessible as possible, we’ve front-loaded the interview with his quick guide to sleep health. We then cover each of these areas in some depth, offering you an understanding of the science and the thinking behind the tips, and finish with Tom’s essential touring sleep kit for DJs and artists. Put another way, here’s everything DJs need to know about great sleep health…
Perhaps we could start with you introducing the broad array of work you do and your background?
I moved through science, classical music, the arts and design, into electronic music production (taught by The Aphex Twin!), accidentally becoming a DJ, then touring the world, eventually burning out hard with severe sleep disruption. So I pivoted and retrained as a sleep science coach to better understand this fascinating thing we call sleep. Realizing that the ambient music we’d been making in the ‘90s as Global Communication had helped people sleep, I got into neuroscience and psychoacoustics to unpack how to leverage these principles to create functional music. Now I run a wellness consultancy, sensory design studio and research lab called White Mirror with my co-founder partner Ramy, and neuroscientist Francisco.
We don’t just work with sound, we create immersive multi-sensory environments and digital content to support health and wellbeing. And it’s really exciting because it comes from my journey with music and touring. I’ve identified the challenges of being a DJ on the road and now we’re applying these observations to creating evidence-based solutions to help the millions suffering on a daily and nightly basis.
Millions are using sound and music as an audio hypnotic, so I coined the term “audio therapeutics” this year. I’m now producing digital content such as audio hypnotics for sleep, audio analgesics for pain mitigation, audio anxiolytics for anxiety, and audio nootropics for cognitive performance. I love the idea that beyond entertainment, sound and music can be leveraged for health and performance outcomes. It’s so exciting.
The running joke is I have kept millions up all night dancing and for my redemption I now help them to sleep!
In preparing for our discussion, it became obvious that there can’t be many more professions that are more impactful on sleep health than DJing, particularly international DJing. Would that be a fair assessment?
100%. Maybe the movie business, maybe the fashion business, theater. I’ve spoken at length with people in the mental health duty-of-care sectors within these communities. There are various communities where individuals have to intentionally stay awake through the night, over a course of nights, and then travel to another timezone and do this over and over again. But I think DJing is probably top of the pile because of what’s happening to you when you’re performing, due to the huge amount of happy hormones and neurotransmitters pumping through your system during and after these peak experiences.
What happens is like a huge oscillation between states of being up and then—boom, you crash down and there’s that hormonal disruption. So the endocrine system really needs care and support. The way that our bodies naturally do that is rest and recovery. So you see the problem here. We are pushing ourselves to stay up all night and push ourselves into what we call eustress. Eustress is the self-induced euphoric state like a post-workout high.
I mean, it’s an incomparable buzz. The energy and emotional exchange that occurs between performer and audience is pretty potent. Hundreds to thousands of people all projecting their energy directly back to you in appreciation of what they’re experiencing when you perform. I’m buzzing just thinking about it.
So that’s your weekend—elevated, peak experiences, where you’re pushing yourself into these natural states of euphoria and eustress. The come down from that in itself is a sleep disruptor. Maybe it’s three or four in the morning, and then you try to sleep after DJing—almost impossible. This is why the industry is rife with individuals suffering from mental health issues and, let’s say, the abusive practices that our community tends to indulge in to down-regulate.
How do you come down from such highs? Is it drink? Is it drugs? Is it other things, the many vices, temptations, and distractions that are on offer? And obviously one of the key problems associated with all of this is sleep disruption.
What are the short and longer-term effects that we associate with sleep deprivation?
It’s essentially total metabolic destruction. Let’s start at the beginning. If you have a new baby, you’ll observe this lovely thing that happens: natural rest and recovery, feeding, sleeping, repeat. Now we get to a certain point where, during the day, our body naturally anticipates certain cues.
The first one is in the morning. So morning light—light goes into the eyes and activates this thing called the suprachiasmatic nucleus. That initiates your body clock for the day and starts to boost cortisol—instead of coffee, actually just get outside without sunglasses and expose yourself to daylight. That’s the natural way to induce cortisol and get yourself moving throughout the day.
And then during the day, you have this hormone called adenosine, the sleep pressure regulator, building up. You have a little spike of melatonin in the afternoon, where we naturally feel sleepy and can get away with a little nap. Even NASA recommends around a 26-minute nap for a cognitive performance boost. That would be post-lunch, but possibly not after 3 PM. There’s a window of opportunity to have 26 minutes of sleep maximum, so you don’t go into a deeper sleep phase. You only stay in the lighter levels of sleep and avoid that groggy feeling called sleep inertia.
Caffeine inhibits sleep by blocking adenosine receptors, delaying the feeling of sleepiness, and reducing sleep pressure. Adenosine, often called the “sleep pressure hormone,” builds up in the brain during wakefulness and promotes the drive to sleep. The half-life of caffeine is about five or six hours, so if you have coffee at 1 PM, half of the caffeine would still be in your system by 6-7 PM, and a quarter would remain around 11 PM, potentially affecting your ability to fall asleep.
Once we’ve got to the end of the day, naturally, as the light fades, that’s another cue for rest. The darkness cue, the lack of light—simulating the glow of a sunset with warm orange and red hues is a good idea. That’s the way to prepare your body for the wind-down to fall asleep. There’s going to be a moment between roughly 9 and 11 where you naturally feel sleepy. That’s the adenosine release valve and melatonin release and peak. Your body is informing you to rest!
Now we DJs are basically mad to intentionally ignore these natural cues [laughs]. We push on through until 2, 3, 4 in the morning—DJs, performers, and lovers of music who want to rave all night. So understanding this concept of natural circadian timings is the challenge. We are the only species that intentionally disrupts this natural process. Every other creature, when they get tired, they just go to sleep.
What are the effects on the body of pushing through?
When your body expects rest it naturally shifts into a parasympathetic state, promoting relaxation and stabilizing vital functions like heart rate and blood pressure. This is essential for recovery. However, when you push through sleep deprivation, your body enters a sympathetic “fight or flight” state, which is meant for short-term stress but becomes harmful when prolonged. This response raises cortisol levels, increases heart rate, and keeps you alert, making it difficult for your body to relax and recover.
Over time, staying in this heightened state leads to chronic stress, which can weaken your immune system, increase inflammation, and elevate the risk of serious health issues like cardiovascular disease and metabolic disorders. It also disrupts neurotransmitters like serotonin and dopamine, affecting mood and mental health. Ignoring your body’s need for rest creates a cycle of stress and fatigue that can have long-term consequences on your overall well-being.
And then when we don’t go to sleep…
From a hormonal perspective, staying awake past your natural sleep time disrupts the balance of key hormones like leptin, which helps regulate appetite and fat storage, and ghrelin, known as the hunger hormone that signals when you’re hungry. When you push through the night instead of resting, your body goes into a mild panic, thinking it needs more energy, which triggers cravings and overeating. This is why shift workers, including DJs, often struggle with weight gain—their bodies are constantly being told to stay awake and consume more energy, making it hard to regulate these hormones effectively.
As a DJ, the lifestyle compounds these issues. Whether it’s alcohol, substance use, or the adrenaline rush of performing, you’re in a heightened state of alertness, almost like an athlete in a prolonged fight-or-flight mode. Your body interprets this as a stressor, similar to being chased by a predator, leading to elevated cortisol levels and disrupted decision making. Add in pre-show socializing, afterparties, and irregular eating patterns, and your body’s natural metabolic rhythm is completely thrown off. It may start storing fat as a survival mechanism, preparing for what it perceives as ongoing threats, which can ultimately increase the risk of obesity and diabetes. Your body doesn’t understand that you’re having fun; it only senses stress and responds accordingly.
How do we recover from an episode like this? How long does it take? What’s the toll it’s taking on the body in the following days?
Recovering from severe sleep disruption requires a focused and patient approach to self-care. Emotionally, you might experience what’s often referred to as “Blue Monday,” a period where the emotional comedown from peak experiences can hit particularly hard. This is common among those who regularly push their bodies to the limit, like DJs or shift workers. To recover effectively, prioritize movement and exercise, which are crucial for stabilizing mood and energy levels by boosting endorphins. Exercise also promotes better sleep in the following nights, helping to re-establish a healthy sleep pattern.
Nutrition plays a critical role in recovery as well. Focus on staying hydrated and replenishing your body with nutrient-dense foods rich in vitamins and minerals. This helps to restore depleted energy stores, support immune function, and repair the body at a cellular level.
Establishing a consistent routine immediately after a disruption is vital. Consistency in wake-up times and exposure to natural morning light can help realign your circadian rhythm, gradually restoring balance to both body and mind. This isn’t just about feeling better—it’s also about mitigating the long-term effects of sleep deprivation. Prolonged disruption of your sleep cycle, such as that experienced in Shift Work Sleep Disorder (SWSD), is associated with serious health risks, including cognitive impairment, a weakened immune response, and increased emotional volatility. Notably, SWSD has been recognized as a carcinogen by the World Health Organization due to its association with an increased risk of cancer, particularly in those who experience chronic sleep disruption over long periods.
One of the less commonly discussed but significant impacts of chronic sleep disruption is on testosterone levels and overall male virility. According to Dr. Matthew Walker, just one week of insufficient sleep can lower testosterone levels to that of a man ten years older. This reduction in testosterone doesn’t just affect energy levels and mood—it has direct consequences on male reproductive health, including reduced sperm count, testicular shrinkage, and overall virility. The decline in testosterone linked to sleep deprivation underscores the importance of quality sleep for maintaining not just overall health, but also sexual health and vitality.
The toll on the body after an episode of severe sleep disruption extends beyond just tiredness. In the days that follow, you may notice decreased cognitive performance, slower reaction times, and heightened emotional sensitivity. Chronic sleep disruption further compounds these effects, increasing the risk of serious health issues such as depression, anxiety, cardiovascular disease, metabolic disorders like diabetes, and diminished sexual health.
Full recovery from a single episode of severe sleep disruption may take several days to a week, depending on its severity. During this time, it’s crucial to prioritize sleep, adhere to a routine, and focus on both physical and mental recovery strategies. Doing so not only helps restore your overall well-being but also protects your long-term health, including your reproductive health.
It must be difficult for you as a sleep coach, as every DJ’s situation is different.
Absolutely, it’s a huge challenge. Every DJ’s situation is unique—some are young and single, fully immersed in the lifestyle, while others are older with families, struggling to balance weekend peak experiences with Monday morning responsibilities. The key is personalized coaching that addresses their specific needs, whether it’s preventative care for younger DJs or recovery strategies for those juggling family life. Ignoring these differences can lead to long-term health issues, so tailoring advice to each individual’s circumstances is crucial.
Do you advise that DJs try to get onto some kind of routine that takes into account that they’re going to be staying up late one or two or three nights a week?
Absolutely, establishing a routine is crucial for DJs, especially given the irregular hours. Your weekends will push you into a different mode, with intense physical and emotional demands. The key is to manage the aftermath by having a structure in place that supports recovery.
One of the most important aspects of this structure is maintaining a consistent wake-up time. It’s less about when you go to bed and more about when you wake up. By waking up at the same time every day and getting morning light exposure, you help reset your body clock, reinforcing a natural circadian rhythm. This consistency is critical for reducing the negative impacts of your weekend schedule.
Alongside this, I recommend focusing on your overall routine. Incorporate practices like mindfulness, regular physical activity, balanced nutrition, and minimizing digital distractions. These habits help stabilize your mood and energy levels, making it easier to transition from weekend highs to weekday responsibilities.
To help with this, I’ve developed the ’10 Pillars of Sleep Hygiene,’ which offers a range of tips and strategies tailored for DJs. These are designed to fit into your lifestyle, whether you’re on the road or at home, ensuring that you can still prioritize your sleep health despite the demands of your career.
Talk us through some of the other key areas of sleep health people can be looking at.
In the realm of sleep hygiene, there are simple yet effective tools you can use to improve sleep. First, audit your sleep environment—your bedroom should be a sanctuary for rest. Remove all tech to minimize distractions and reduce exposure to electromagnetic fields. Incorporate green plants, such as those NASA recommends, to enhance air quality by absorbing CO2 and releasing oxygen at night. Consider using pink Himalayan salt lamps for a warm, soothing glow, and keep a red light handy for nighttime use. Red light is less likely to disrupt your circadian rhythm, unlike white light, which can spike cortisol levels and wakefulness.
Limit blue-light exposure in the evening, as it interferes with melatonin production. Simple tricks, like using the iPhone shortcut to turn the screen red, can help reduce blue light emissions. Investing in blue-light blocking glasses can also be beneficial. In contrast, during the day, you should seek out bright light exposure to support your natural circadian rhythm.
When it comes to sleep technology, invest in a good mattress—preferably firm, as it’s generally better for spinal alignment, especially for side sleepers, which is the most recommended sleep position. Opt for natural fibers like cotton, linen, or silk for bedding, as synthetics can disrupt your sleep by affecting body temperature and comfort.
Ultimately, keep your bedroom minimalist and free of distractions. The consensus among sleep experts is clear: the bedroom should be reserved for sleep and intimacy, not for work, dining, or entertainment.
Are there any additional provisions DJs can make when they enter the sleep zone? I’m thinking particularly post-gig, in the wind down period.
Absolutely. Post-gig recovery is crucial for DJs, and there are several strategies you can adopt to help your body wind down and prepare for sleep. First, hydration is key—being well-hydrated throughout the day, including using electrolytes, ensures your body’s systems are functioning optimally, including your brain and respiratory pathways. Magnesium supplementation is also highly recommended as it supports relaxation and can aid in sleep, although it’s best to test how your body responds as it can cause morning drowsiness.
In terms of diet, focus on eating light at night with heavier meals earlier in the day. This prevents your digestive system from working overtime during the night, allowing your body to focus on rest and recovery. As a DJ, discipline in maintaining a healthy routine with exercise, proper nutrition, and mindfulness practices like qigong, tai chi, or breathwork can significantly help manage the emotional highs and lows that come with the profession.
Sleep anxiety is another critical issue, often exacerbated by the use of sleep trackers, which can lead to orthosomnia, or sleep performance anxiety. While sleep trackers are helpful, they’re not always accurate—Matthew Walker has noted that devices like the Oura Ring are only about 75% accurate. Instead of becoming fixated on sleep scores, focus on pre-sleep routines that reduce anxiety. Cognitive Behavioral Therapy techniques, such as writing down worries or to-dos before bed, are effective in clearing your mind and creating a safe mental space for sleep.
Your sleep environment is equally important. Keep your room as dark as possible, and consider using earplugs, especially ones that can attenuate sound by around 27 decibels, allowing you to hear essential noises like alarms while reducing background noise. A good travel sleep kit includes earplugs, a silk eye mask, a red light for your room, and possibly melatonin and vitamin D supplements.
Finally, integrating music or soundscapes into your bedtime routine can be incredibly beneficial. Music has been shown to lower cortisol levels, reduce blood pressure, and help transition the body into a deep rest state. Gratitude practices and mindfulness can further enhance this process, helping you wind down emotionally and physically after a high-energy performance.
How do you feel about, for example, blasting white noise in a room at night?
This is an interesting topic. Many people use platforms like YouTube to play white noise at night to mask disruptive sounds, but this might not be the best strategy. White noise, which is synthetic and contains every frequency simultaneously, can be overwhelming for the nervous system.
Our bodies are naturally attuned to softer, more organic sounds—think of the gentle rustling of leaves or distant waves. These are the kinds of sounds that our ancestors would have found soothing because they signaled safety in the environment. In contrast, loud, constant noise, even white noise, can actually contribute to stress, keeping the nervous system on high alert rather than promoting relaxation.
Instead of blasting white noise, consider using natural sounds or “green noise,” which includes softer, more balanced frequencies like those found in nature. For example, the sound of distant ocean waves or wind through trees—these can create a calming environment conducive to sleep without overstimulating your brain. Pink noise and brown noise are also good alternatives, offering softer, deeper sounds that can mask disruptive noise without the intensity of white noise. Brown noise, which sounds similar to a distant waterfall or airplane engine, is especially soothing and can help ease you into a restful state.
Interesting, I listen to an airplane-cabin sound at night to get to sleep.
That’s great! You’ve instinctively gravitated towards one of the most calming types of noise—Brownian noise, which mimics the sound of distant, steady environments like an airplane cabin, a waterfall, or ocean waves. Brownian noise is particularly effective for noise masking because it’s softer and deeper than white noise, creating a soothing backdrop that helps the brain relax without overstimulation.
I’m a big fan of Brownian noise, and I’ve explored ways to incorporate naturally occurring versions of it. Sounds like a distant waterfall or waves lapping at the shore are excellent examples. In fact, we created a piece of content called “Calm Noise,” which combines these elemental Earth sounds with Brownian and pink noise to produce what we believe is the most relaxing noise in the world. I’d highly recommend giving it a try.
Let’s talk about the effects of alcohol and other substances on sleep. I’m guessing that the simple truth is avoidance wherever you can is best?
Exactly. While it’s common to think that a nightcap can help you sleep better, the reality is quite different. Alcohol acts as a sedative, which may initially make you feel drowsy, but it doesn’t promote the kind of restorative sleep your body needs. Unlike hypnotic drugs, which are designed to induce sleep more naturally, alcohol suppresses your ability to enter the deeper stages of sleep, particularly REM sleep, which is crucial for processing emotions and memories.
As a result, while you might fall asleep faster your sleep is fragmented and lacks the deep, slow-wave stages that are essential for true rest and recovery. This is why you often wake up feeling groggy, with a headache, or even with a hangover—your sleep quality was significantly compromised.
When it comes to other substances, CBD has shown some promise in promoting better sleep. Recent studies suggest that a dose of around 80mg of CBD can significantly improve sleep quality, doubling the positive reports compared to a placebo. At 160mg, the effects are even more pronounced, nearly quintupling positive sleep outcomes. However, it’s important to remember that individual responses to CBD can vary, so it’s worth starting with a lower dose and adjusting as needed. Consulting with a healthcare professional is always a good step when exploring CBD for sleep.
I’m conscious that some DJs might be relying on heavier-duty sleeping aids, like Valium, Xanax, or melatonin. How do you approach this realm?
The use of heavy-duty sleeping aids like Valium and Xanax falls into the category of hypnotics, which are a specific class of drugs designed to induce sleep. These medications work by affecting neurotransmitters in the brain to create a state of sedation, often leading to what feels like amnesia or anesthesia rather than natural sleep. They can be effective in the short term but come with significant risks, including dependency, tolerance, and disrupted sleep architecture.
As a sleep science coach, I’m not qualified to prescribe or recommend these medications, but I can provide guidance on where to seek help. If you’re struggling with sleep, it’s important to consult with your GP or therapist to explore whether these medications might be appropriate as a last resort. It’s also essential to discuss potential side effects and the impact these drugs could have on your overall health and well-being. There are often alternative strategies that can be explored first, such as cognitive behavioral therapy for insomnia or lifestyle adjustments, which can be just as effective without the risks associated with hypnotics.
How about supplements like magnesium and so on?
Melatonin, the hormone that regulates sleep, is produced through a biochemical pathway that starts with tryptophan, an amino acid found in foods like turkey and nuts. Tryptophan is converted into 5-HTP, which then transforms into serotonin—a neurotransmitter that stabilizes mood and plays a crucial role in sleep. Finally, serotonin is converted into melatonin in response to darkness, signaling your body that it’s time to sleep.
To support this natural process, several supplements can be beneficial. Tryptophan and 5-HTP supplements directly boost serotonin levels, which is critical for melatonin production. Magnesium is another essential supplement, as it helps regulate neurotransmitters involved in sleep, promoting relaxation. GABA and L-Theanine are also useful, as they have calming effects on the nervous system, reducing anxiety and preparing the body for sleep.
Additionally, Vitamin B6 is crucial as it aids in the conversion of tryptophan to serotonin, while vitamin D supports overall sleep health and may enhance serotonin production. While melatonin supplements can be effective for short-term use, such as adjusting to time zone changes, it’s generally better to support your body’s natural ability to produce melatonin through these pathways.
The key is to try these supplements and see how they work for you, but always with the goal of eventually relying less on external aids and more on your body’s natural ability to regulate sleep.
With everything that we’ve said so far in mind, do you think that we almost need to shift the way that we view DJing as a profession? It feels that the buzz of it and the lifestyle, getting to do what you love, can mask the often significant health downsides.
Absolutely, I think we do need to shift our perspective on DJing as a profession, particularly when it comes to the impact on health. The buzz and excitement of performing, combined with the lifestyle, can often overshadow the significant health risks, particularly related to sleep. Awareness is key here. We need to normalize conversations around the challenges of sleep and health in the DJ community. If influential DJs start sharing their struggles and the steps they’re taking to improve, it could set a powerful example for others.
Imagine if top DJs committed to improving their sleep over six months and shared their journey. It could be a compelling pilot study on the benefits of prioritizing sleep health in such a demanding profession. Regular check-ins, accountability measures, and even keeping a sleep diary could provide valuable insights and encourage others to take their sleep more seriously. (If anyone is interested, reach out!)
Resources like Tamsin Embleton’s book Touring and Mental Health: The Music Industry Manual which includes a chapter on sleep that I wrote, are invaluable. This book is a comprehensive guide for anyone in the music industry, offering practical advice on how to tour healthily. It should be considered essential reading for DJs.
As a community, we can support each other by sharing practical sleep hygiene tips and best practices. Simple, affordable actions—like investing in custom earplugs, adding plants to your bedroom, or supplementing with vitamin D and magnesium—can have a big impact. These steps are not only inexpensive but also add up to create a healthier lifestyle.
Ultimately, it’s about finding what works for you. Be kind to yourself, and recognize that everyone’s sleep needs are different. Avoid getting caught up in orthosomnia, or anxiety around sleep performance. Reflect on the last time you had a great night’s sleep—what made it possible? Try to recreate those conditions in your daily life. Whether it’s through soundscapes that mimic a tranquil holiday setting or simply sticking to a consistent routine, small changes can lead to significant improvements in sleep and overall well-being.
One of the classic examples of touring life and sleep is arriving at a beautiful five-star hotel at 5 or 6 in the morning. You see the perfectly made bed, but instead of sleeping, you pack your bag, get in the car, and head straight to the airport. You never even get to use that beautiful room because of your schedule. Then you’re sleeping on a plane, a train, or in a car. The DJ life isn’t as glamorous as it seems, believe me [laughs]. But I understand the struggle, which is why I’m so passionate about sharing what I’ve learned about hacking your sleep and daily lifestyle practices.
It’s crucial to recognize what’s happening in your body and mind—how the lack of sleep, constant travel, and irregular hours are affecting your health and well-being. Once you become aware of these impacts, you can start learning the tips and tricks to improve your sleep hygiene and overall lifestyle. Understanding how your schedule disrupts your natural rhythms, and taking steps to mitigate those effects, is key. It’s about figuring out what works for you and then being consistent with those practices. That’s it. There’s not much more to it.
