Pilates for Better Sleep: Evening Routines

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A Look at Pilates for Better Sleep

If you struggle with getting a good night’s sleep or just want to enhance your sleep quality, you might want to consider incorporating Pilates into your evening routine. Apart from promoting overall health, boosting flexibility and enhancing muscle tone, Pilates can also play a significant role in enhancing your sleep patterns. So let’s dive into this exciting subject and help you get the best sleep possible.

Why Does Pilates Help with Sleep?

Pilates is known for its ability to alleviate stress, relax the mind, and relieve tension in the body – factors that directly impact your sleep quality. The full body workout you receive from Pilates encourages blood circulation, ensuring that oxygen reaches all parts of your body, including your brain. This not only makes you feel more relaxed and exhausted, but also prepares your body for a restful sleep.

Which Pilates Exercises Are Most Beneficial for Sleep?

While all Pilates exercises can help improve sleep quality, here are a few that are particularly beneficial:

• The Roll Up: This slow and controlled movement extends the spine and relieves stress.
• Saw: The Saw increases spine flexibility and stretches the hamstrings, great for preparing your body for sleep.
• Leg Circles: This exercise stabilizes your core and makes your mind focus, calming your nervous system.

Should I Avoid Any Specific Pilates Exercises Before Bed?

Avoid any Pilates exercises that strongly elevate your heart rate or require extreme physical effort. It’s ideal to savour evening Pilates more as a winding down routine to prepare your mind and body for sleep, rather than a high-intensity workout. Save your intense workout for daytime when you can benefit from its energizing effects.

What Should an Ideal Evening Pilates Routine Look Like?

Your evening Pilates routine should be all about calmness, relaxation and gentle movements. Here’s a guideline to help you craft your own routine:

1. Begin with Deep Breathing: Deep breathing exercises can work wonders in relaxing your body and setting the mood for a peaceful Pilates session and subsequent sleep.
2. Perform Gentle Movements: Choose a few gentle Pilates movements that focus on stretching and flexibility. Remember, the aim of the evening routine is not to workout intensively, but rather to relax and wind down.
3. Finish with a Relaxation or Meditation Phase: Just like how you began, it’s important to end your routine on a calm and peaceful note. Try some light meditation or simply take a few minutes to lie down quietly, focusing on your breathing.

Remember, the goal is not to master every Pilates move perfectly, but rather to listen to your body and what it needs to fall asleep easily and stay asleep through the night. Each person will have a different set of exercises that work for them. So, experiment and find out what moves make you feel relaxed, comfortable and ready for sleep. Happy sleeping!