It is no secret that substance abuse has plagued the music industry for decades. Only recently have managers and organizations begun to outright refuse to work with those struggling until they seek the help they need.

From Amy Winehouse to the most recent death of Prince, many great talents and individuals have been lost to alcohol and drugs. In the last few decades, the push toward artist health and well-being has taken place.

Medicine and science have solidified the vast negative impacts substance abuse in many forms can have. The body, specifically the liver, can only handle so much.

RECOVERY

The hardest part is step 1, admitting you have a problem.

Recovering from alcohol or drug addiction is not an easy road. Constantly remind yourself why you are committed to your recovery and sobriety. Make a pros and cons list outlining the impact your addiction has on your life, your career, and the people around you.

Often, the initial stages consist of detoxification. It is best to do this under the supervision of a trained healthcare professional. Withdrawal symptoms are rough, but they are temporary. Further, behavioral counseling is crucial to ensure you do not relapse. It is necessary to change your habits and find new stress-coping strategies throughout the rehabilitation process.

PREVENTION

The other side is prevention. The perks of being the performing act at a club or venue include the availability of free alcohol. However, this perk can quickly spiral out of control.

The music industry offers the perfect environment to foster an alcohol addiction; free alcohol, late nights, stress to look and perform at the top of your game, and surroundings that enable and reinforce drinking culture. The pressure to constantly and consistently deliver the best can lead many to abuse drugs or alcohol.

Many opioids have a soothing, feel-good effect. This effect may provide temporary relief for chronic pain issues, stress, exhaustion, and other burnout signs. However, the long-term health effects are permanent. You cannot reverse liver cirrhosis.

Many studies have further determined the impact that substance abuse can have on the brain.
Long-term drug use can impact the pleasure centers of the brain and the areas of the brain responsible for life-sustaining functions.

The best strategy is to avoid drugs altogether.

The occasional drink is not necessarily a bad thing. However, if you are using it to relieve stress or for an escape, issues may arise, and addictive habits may develop.

A positive and supportive environment for the development of healthy habits is crucial to avoid the abuse of drugs or alcohol. They say the top 5 people you spend most of your time with with is a direct reflection of you. Surround yourself with supportive and positive individuals and management or band members that do not partake in drug or alcohol. If a relationship is toxic, it may be best to cut ties.

Say no to drugs or alcohol. It is your health and your career. Find healthy ways to cope with stress, such as exercise or meditation. Keep your focus on your music and your health.

If you notice signs of a problem or are questioning if things are spiraling out of control, seek help. There is no shame in getting the help you need. It takes strength to admit you may have a problem. Face it head-on. Consult a rehab or counseling center before it becomes too late.

Working in the music world often involves late nights, long recording sessions, and exhausting tour schedules. There is no arguing that a life in music is tough work.

Lack of sleep is all too real for up and coming artists. But what if we told you cutting back on sleep may be doing more harm than good?

Sleep deprivation has many negative effects including:
● Memory problems
● Trouble concentrating
● Weakened immunity
● Weight gain
● Increased anxiety and depression
● Decreased mood and energy
● High blood pressure
● Increased risk of heart disease and diabetes
● Lack of balance and coordination

Surprisingly, sleep deprivation can even kill you, and your music career.

Even moderate sleep deprivation creates impairments similar to that of alcohol intoxication. One study noted that response times for those lacking sleep were 50% slower than those doing the same tasks at a 0.05% blood alcohol level. 17-19 hours without sleep is essentially the same thing, if not worse, than being drunk. Another study published in the 1980s discovered that sleep deprived rats died within 11-32 days of no sleep. Evidently, without it, our body does not function properly and our cognitive processes take a significant hit.

Why do we need sleep?

Sleep is the time we need to restore and rejuvenate the body. Although how the body does this and what processes are involved remains a bit of mystery, sleep is required to repair body tissues, transform short-term memory into long-term memory, and create and produce certain hormones for optimal functioning. It is a vital part of life.

Proper sleep can boost creativity. As an artist, creativity and memory are important to deliver in songwriting and performance. Without sleep, your performance and productivity may suffer. You may believe you are sacrificing your sleep to get ahead. Yet, you could actually be taking a few steps back.

Sp, how can you ensure you get a good night’s sleep?

1. Stick to a routine.

A regular sleep schedule helps keep your body’s internal clock in check. If you tend to have late nights, make sure you have time to sleep in afterward. Try to be consistent with your bedtime.

Aim to fall asleep at the same time every night and get up at the same time every day. If you have various gigs that go until midnight, plan your sleep schedule around this. Or make time for 15-20 minute power naps during your day. Power naps can provide that second wind and a much-needed energy boost when you find you are running on fumes.

2. Exercise.

Regular exercise can improve your quality of sleep. It, also, has a variety of other health benefits including improving mood, decreasing your risk of heart disease, and helping maintain a healthy weight. Exercise in the morning or during the day for a better night’s rest! Avoid late night exercise as this could actually lead to disrupted sleep patterns.

3. Avoid electronics and TV before bed.

Try engaging in a relaxing and peaceful activity an hour or so before bed. Put your phone and laptop away. Read a book or meditate before bed. Reduce your light exposure close to your bedtime. Doing so will help trigger your natural sleep cycle and help ease you into sleep.

4. Check your mattress and pillow.

Sometimes problems with sleep can be due to an old mattress or the wrong pillow. Your mattress should be supportive and ideally, changed every 10 years. Pillows should allow your spine to have a natural curvature. You don’t want a pillow that is too high, pushing your head forward, or one that is too firm causing discomfort in the neck and shoulders. It may take some experimentation to find the right pillow, but it is entirely worth it.

5. Avoid caffeine 6-7 hours before bed.

Restrict coffee for the morning or lunch time. If you must have a cup o’joe later in the day, try decaffeinated coffee or a herbal tea.

6. Avoid long naps.

As mentioned above, power naps can be beneficial. However, naps more than 20 minutes can drastically impact your sleep. It messes with your sleep-wake cycles and can actually lead to trouble sleeping later on at night.

7. Avoid alcohol and heavy snacks before bed.

Alcohol and late-night snacking can, also, wreak havoc on our internal clocks. Alcohol, in particular, affects melatonin production which is directly linked to our sleep cycles. Alcohol is best to be avoided, particularly the few hours leading up to your bedtime!

8. Sleep in a darkened and quiet room.

Make sure you have the ideal environmental set-up to get a good night’s rest. Reduce noise and darken the room with curtains or wear a sleep mask. Uninterrupted sleep is the best kind of sleep.

Get the proper amount of sleep and let your creative juices flow. That writer’s block could potentially be driven by sleep deprivation. Sleeping on it may be just what you need to reset and refresh.

Most healthcare professionals recommend that the average adult get 7-9 hours of sleep per night. There is no shame in taking care of yourself and your health. With proper and healthy sleep patterns, your body and mind will be primed to tackle the day at hand. Your expression as an artist will shine through, and you will be able to put forward t

Many famous and successful musicians and celebrities have attributed meditation to helping them find moments of peace and tranquility, in an otherwise loud and hectic world. From Oprah Winfrey and Steve Jobs to notable artists, such as Katy Perry and Paul McCartney, meditation has rooted itself in success culture. Many of these influential figures say it offers a balance to the stress that accompanies late nights and packed schedules. Optimal health, after all, is total physical, social, and mental well-being.

In recent years, mental health has taken a front stage. Mental health services continue to become more and more accessible. National health departments have started emphasizing the importance of mental and emotional health in addition to physical wellness.

Meditation practices have been around for thousands of years. Benefits of meditation include lower stress levels, reduced anxiety, a deeper appreciation for your surroundings and life itself, improved sleep quality, increased focus, promotion of positive thinking, increased self-awareness, and decreased pain.

Essentially, meditation is the focus on a particular object, focal point, thought, or activity, such as breathing, to attain mental and emotional clarity and stability.

So, how can you get started?

The breath counting method provides a simple beginner practice. It’s simple and easy to follow.

How To:

1. Find a comfortable sitting or lying position. Make sure your posture is straight but relaxed. Do not tense up your shoulders.
2. Gently close your eyes.
3. Take a deep inhale.
4. As you exhale, mentally count “one.”
5. Inhale again, and as you exhale, mentally count “two.”
6. Continue this until you reach 10. At 10, count back down to 1, and repeat.
7. Start doing this for 3-5 minutes and slowly increase your time as you notice your focus improving. Don’t panic if you find yourself at 15 and no clue how you got there. Just restart and reset. It does get easier!

This form of meditation forces you to focus on your breath and clear distracting or worried thoughts.

Find a time of day that is suitable for your lifestyle. Some prefer to meditate first thing in the morning, others prefer some time throughout their day, in the evening, or a combination of all of the above. Phone applications, such as Headspace and Insight Timer, also offer guided meditations which are great for those just starting their meditation journey.

Choose what works best for you. Find 5-15 minutes each day to mentally unwind. Your concentration and focus will vastly improve, and you will be able to deliver more through your music and performances.

Since the mid-1900s, cannabis has rooted itself deep in the music industry. Historically, music and weed go hand in hand. Songs are written about it, songs are written on it, and if you attend any outdoor music festival, you are likely to get a whiff of it more than a couple of times.

As many countries legalize or begin the process to legalize cannabis, the plant continues to become less and less of a societal taboo.

The common misconception of cannabis users being lazy and stupid is on the way out. Many famous and hard-working artists have even cited cannabis as their muse for inspiration when writing a song.

With some referring to the legalization of cannabis as the ‘green rush,’ various celebrities and musicians have dove headfirst into the recreational and medical weed business.

On Miley Cyrus’s 2014 Bangerz tour, her tour merchandise included Bangerz branded gold-leaf rolling papers. Snoop Dogg sells his own strain to medicinal marijuana users branded under “Leafs by Snoop” and has a cannabis online media platform under the website name, MerryJane.com. Melissa Etheridge, another well-known advocate and artist, created a line of weed-infused wine. Melissa Etheridge began using cannabis as part of her treatment for breast cancer. Having won her battle with cancer, she continues to publicly phrase the herb for its therapeutic effects and benefits.

From Willie Nelson to Rihanna, many high-profile names support the impending legalization and cite the benefits that cannabis use can have. The last decade, in particular, has been revolutionary for the cannabis community.

However, various misconceptions and myths still surround cannabis use. Is it bad for our health? Does it have any real benefits?

Here are several facts that have been significantly supported by studies and research conducted on cannabis:
• According to a review done by the National Academies of Sciences, Engineering, and Medicine:
• Cannabis is an effective method for reducing vomiting and nausea in chemotherapy patients.
• Individuals with chronic pain are likely to experience “clinically significant reduction in pain symptoms” with the use of cannabis.
• Short-term oral cannabinoids reduce spasticity symptoms in those with Multiple Sclerosis.
• There is no evidence that cannabis increases cancer risk. However, there is some evidence that suggests a link between cannabis use and a type of testicular cancer.
• Regularly smoking cannabis is linked to chronic cough symptoms and increased phlegm. Further research needs to explore the use of cannabis in relation to asthma, respiratory issues, and Chronic Obstructive Pulmonary Disease (COPD).
• Small evidence indicates that cannabis may decrease inflammation. However, further research, also, needs to be done in relation to inflammation, immunity, and cannabis.
• Cannabis use before or while driving increases the risk of a motor vehicle accidents.
• Learning, memory, and attention may be limited within 24 hours of cannabis use.
• Cannabis does not appear to increase anxiety or depression disorders, but is linked with possibly increasing the chance of developing psychosis disorders, such as schizophrenia.
• A study published in the Journal of Epilepsy Research found that cannabis, particularly CBD, may be a viable treatment option for children and adolescents with epilepsy.
• In the European Journal of Gastroenterology and Hepatology, a review looked at various studies and determined cannabis may help relieve digestive disorders such as abdominal pain and diarrhea, anorexia, weight loss symptoms related to the GI tract, and vomiting or nausea. However, the review went on to state that further evidence is needed since it is slightly unclear how cannabis helps in these situations.
• In relation to the National Academies of Sciences, Engineering, and Medicine review, over 24 studies have concluded that cannabis use reduces pain and muscle spacity in MS patients. It is even supplied as a prescribed drug in some countries called Sativex.

Evidently, further studies are necessary to determine the exact ramifications and impact weed has on the body. With impending legalization, many of these broad claims may be solidified through research.

So, what exactly happens in our body under the influence of weed?

Cannabis contains compounds called cannabinoids. The 2 most commonly known cannabinoids are CBD and THC. These cannabinoids act on endocannabinoid receptors in our bodies. CB1 receptors are located in our brains and CB2 receptors are located in our immune system.

These receptors are part of many physiological processes including sleep patterns, pain sensation and processing, memory, appetite, and mood. THC attaches to the CB1 receptors in our brains and induces that ‘high’ feeling associated with cannabis use.

CBD, on the other hand, attaches to different receptors which have roles in regulating body temperature, pain perception, and inflammation. CBD actually inhibits activation of CB1 receptors and can reduce the psychoactive effects of THC. In many medical cannabis treatments, the combination of CBD and THC is preferred to reduce the “high” sensation.

So, is cannabis use good for us? Is it bad for us? What’s the deal?

Studies have shown it has some good sides, and potentially some downsides. For example, smoking cannabis is likely not good for respiratory health. However, vaping and edibles offer solutions to any negative repercussions from smoke inhalation.

All things considered, anything in high amounts can be bad for our health. Moderate cannabis consumption, on the other hand, may be beneficial.

Cannabis and the music industry have been intertwined for decades. Legalization is strengthening these ties. We are in the middle of a revolution involving cannabis and with change comes knowledge as scientists begin to explore the marijuana plant further.

For many, the future regarding legalization is exciting. A new legal and safe herb that could have potentially positive health benefits could advance numerous healthcare systems, help boost the economy, and avoid many from life haunting criminal records.

As a musician and an artist, be aware of the benefits and possible repercussions of cannabis. Educate yourself. Make informed decisions regarding your health. A balanced and healthy lifestyle gives you the opportunity to create and give in the form of your music. Put your health first and stay in the know.