5 Pilates Exercises to Help You Sleep Better

Do you struggle to get a good night's sleep? Have you tried every trick in the book, from drinking warm milk to counting sheep, but nothing seems to work? If you're looking for a natural solution for improving your sleep, Pilates could be just the ticket.

Pilates is a low-impact form of exercise that focuses on building strength and flexibility and improving balance. Practicing Pilates exercises is a great way to unwind after a stressful day, helping to quiet your mind as you release stress and tension from your body. When combined with meditation and sleep music, it can also be a powerful tool to help you fall asleep faster, sleep for longer, and feel more refreshed when you wake up. 

Meditation is a practice that involves focusing your mind on something specific - be it an object or a thought - ignoring all else, and repeatedly bringing your mind back to the chosen focus. When done successfully, meditation can help us to reach a deeper level of calm and relaxation.. Studies show that meditation can help to reduce stress and anxiety, which are both big inferences where sleep is concerned.

Sleep music, on the other hand, is a form of music that is specifically designed to promote deep relaxation and better quality sleep. It often includes slow, calming melodies, and nature sounds, such as rain or waves. There is a growing body of evidence demonstrating that listening to sleep music before bed can improve sleep quality and increase the amount of time you spend in a deep, restorative sleep state.

Pilates exercises that can help you sleep better

1. Spine Stretch

This exercise is great for releasing back tension and giving your hamstrings a good stretch; the less tension in your body, the easier it will be to relax ready for sleeping. 

Sit on the floor with your legs straight and slightly apart. Begin with consciously breathing, inhale deeply, and reach your arms up to the ceiling, then exhale and bend forward from your hips, reaching your hands towards your toes. Keep your spine nice and long, and your shoulders away from your ears. Hold this position for a few breaths, then inhale and roll back up into a seated position.

2. Swan

The Swan exercise is super effective at strengthening back muscles, which can significantly improve posture. Postural issues can be a cause of poor sleep quality, as discomfort while lying in bed can disrupt your ability to fall asleep. 

Lie face down on the mat with your hands (palms down) under your shoulders and your elbows close to your body. Inhale and lift your chest off the mat, keeping your neck long and your shoulders away from your ears. Exhale gently and lower back down to the mat.

3. Spine Twist

Sit on the floor nice and tall, with your legs straight out in front of you. Crossing your right leg over your left, place that foot on the floor to the outside of your left knee. Inhale deeply, reach your left arm up to the ceiling, then exhale slowly and twist to the right, placing your right hand behind you. Hold for a few breaths, then repeat on the other side.

The Spine Twist helps to stretch your spine out, improve your core flexibility, and release built-up tension in your back.

4. Leg Circles

We can hold a surprising amount of tension in our hips and legs, and this exercise is great for helping to release some of this, improving hip mobility, and circulation. 

Lie on your back with your legs straight up toward the ceiling. Inhale and lower one leg down towards the mat, then exhale and circle it back up to the starting position. Repeat on the other leg.

5. Shoulder Bridge

Lie on your back with your knees bent, keeping your feet grounded flat on the mat. As you inhale, lift your hips up towards the ceiling, keeping your shoulders on the mat. Exhale gently and lower your body back down to the mat.

This exercise helps to strengthen your glutes and hamstrings, helping to improve your posture and comfort when in bed.

Do what works for you

Poor sleep can be a tricky thing to solve, as there are many possible causes, and everyone has their own unique needs and physiological differences. That said, stress, both physical and mental, is a leading cause of sleep issues, and creating positive daily rituals around exercise and relaxation techniques can make a big difference.

Creating a pre-sleep routine can make it much easier to fall asleep, which is often half the battle when overcoming sleep difficulties. If you have the room, put a mat down near your bed, put on some soothing music, and run through these Pilates exercises, practicing conscious breathing as you do. Consider following some guided meditation once you are in bed for an even better shot at a good night's sleep and sweet dreams.