Advice for dancers: former New York City Ballet dancer Linda Hamilton, Ph.D., is a lecturer, a psychologist in private practice, and the author of Advice for Dancers (Jossey-Bass). She has been offering advice to Dance Magazine readers since 1992.

LAST WEEK, MY NAME WENT UP ON THE CASTING SHEET FOR A ROLE THAT I'M DYING TO PERFORM. THE REHEARSALS ARE GOING EXTREMELY WELL, KNOCK ON WOOD. WHAT'S STRANGE IS THAT I'M ALSO NAILING THE STEPS IN MY DREAMS. IS THIS A GOOD SIGN, OR AM I BEING SUPERSTITIOUS?--CALIFORNIA DREAMER, BERKELEY, CA It's natural to be a bit superstitious before a performance. In fact, I know dancers who insist on certain rituals before they go on stage, such as sewing their pointe shoes the exact same way. While this may alleviate some anxiety, dreaming actually improves your performance. According to scientific studies by sleep experts like Dr. James Maas al Cornell University, dreams help us learn, remember, and perform tasks by transferring new information into long-term memory. The catch, of course, is to get enough sleep. Dreams occur throughout the night; however, the most intense brain activity associated with REM, or rapid eye movement, happens between the sixth and eighth hours of sleep. Sleep-deprived dancers miss out on this period. If you're having trouble sleeping, it helps to avoid caffeine after 2 PM and alcohol within three hours of bedtime. A consistent nightly routine also encourages sleep, such as dimming the lights, turning off the television and reading fifteen minutes before getting into bed. Your dancing can reap dreaming's benefits even if you still feel the need to "knock on wood."

IN YOUR BOOK, YOU MENTION THAT YOU KNOW OF NO BALLERINA WHO ATTENDED COLLEGE BEFORE LAUNCHING A CAREER. I'M REALLY TORN. I'M 17, I LOVE BALLET, AND I DON'T KNOW IF I SHOULD BE TRYING TO GET INTO A DANCE-ORIENTED COLLEGE PROGRAM LIKE NORTH CAROLINA SCHOOL OF THE ARTS OR PUT ALL MY EFFORTS INTO AUDITIONING AND TRYING TO GET INTO A COMPANY. WHAT DO YOU SUGGEST? MY HEART IS BREAKING AND TIME IS RUNNING OUT.--DISCOURAGED, ATLANTA, GA While ballet dancers typically enter a professional company in their late teens, there are exceptions to every rule. Attending a performing arts degree program can give you wide exposure to many different forms of dance, like modern for instance, and lead to opportunities you didn't even know were out there, It's worth exploring your options before you make a decision. Why don't you look at the Dance Magazine College Guide 2004-2005 (www.dancemagazine.com; $24.95)? You may be surprised al the variety of programs. And if you do decide to try to get a slot in a ballet company, you don't have to give up your goal of earning a degree as well. Many professional ballet dancers are squeezing in one course each semester at their local universities to earn a college degree.

I COULD REALLY RELATE TO THE LETTER FROM "GRATEFUL DANCER IN WESTCHESTER, NY" [JULY 2004] WHO LOVED DANCING AFTER SHE STOPPED BEING SO SELF-CRITICAL. I WAS TOO EMBARRASSED TO TAKE BALLET UNTIL I WAS 30. EVEN THOUGH I'M OFTEN THE OLDEST STUDENT IN CLASS AND, AT TIMES, THE ONLY MALE, I FEEL VERY COMFORTABLE. DANCING IS A REAL STRESS RELIEVER FROM MY JOB, WAITING ON TABLES, AND STUDYING BUSINESS. I CAN ACCEPT THE FACT THAT I WILL NEVER BE A PROFESSIONAL DANCER, LET ALONE ANOTHER RUDOLF NUREYEV. I ENJOY PERFORMING WITH A COMMUNITY DANCE COMPANY. DANCING KEEPS MY INNER CHILD ALIVE.--HAPPY AND HUMBLE, CINCINNATI, OH Bravo! You're an inspiration for all of us, not just because of your obvious passion for dance, but because of the way you've used it to enhance your connection to others. Keep up the good work!

I'M A DANCER WHO PLANS TO MAJOR IN PSYCHOLOGY. MY PROBLEM IS THAT I AM HAVING TROUBLE STARTING MY LIFE. I FELL IN LOVE WITH DANCE WHEN J TOOK MY FIRST BALLET CLASS AS A TODDLER. OVER THE NEXT DECADE I ADDED POINTE, TAP, AND JAZZ. MY CAREER BLOSSOMED UNTIL OCTOBER 8, 1999. THAT WAS THE DAY MY MOTHER PASSED AWAY. I TOOK CLASSES OFF AND ON AFTER HER DEATH BUT I LOST MY FLEXIBILITY. TWO YEARS AGO I BECAME SO INSECURE THAT I STOPPED DANCING. MY QUESTION IS, HOW CAN I GET BACK ON MY FEET, LITERALLY? ALSO, WHAT TYPE OF DANCE CLASSES WOULD BE MOST LIKELY TO HELP ME REGAIN MY FLEXIBILITY? I'M 19.--MEGAN, JACKSONVILLE, FL Words cannot express how sorry I am about your misfortune. No one should lose a parent at such a young age; it takes a long time to adjust to the loss. Meaningful activities, such as psychology and dance classes, can be helpful. However, please be careful about your physical conditioning. While ballet classes can help your flexibility down the road, you'll gel better results by initially cross-training at the gym using a variety of modalities, such as light weight lifting, stretching, Pilates mat exercises, and aerobic workouts. After you've regained strength and flexibility, add a floor barre, then an adult beginner's ballet class. This approach, used by many injured dancers to get into shape, safeguards your mind and body by taking away the stress of competition.

SEND YOUR QUESTIONS TO: Linda Hamilton, Ph.D., at 2000 Broadway, PH2C, New York, NY 10023.