In today’s fast-paced world, a good night’s sleep can seem like a luxury. The demands of work, family, and the endless stream of information at our fingertips can make it difficult to truly unwind and enjoy a restorative sleep.
While there are various methods to improve sleep quality, one overlooked – yet highly effective – solution is regular exercise. Below, delve into the connection between pilates and sleep with Vaura, as we shine a light on the transformative effects of mindful pilates before bed.
How exercise improves sleep
Exercise has always been empowering for multiple aspects of our lives, and its positive impact on sleep is a health-boosting tip to get motivated to exercise. Read on to learn how exercise can influence your sleep quality.
Improves sleep length
Engaging in regular exercise increases your total sleep time and can reduce the number of times you wake up during the night1.
Specifically, exercise improves the duration of both slow-wave (or deep sleep) and rapid-eye-movement (REM) sleep stages, which play an important role in your mental wellbeing and physical recovery.
Facilitates sleep onset
Exercise helps you feel tired by the end of your workout or pilates class, but it also creates specific conditions that facilitate sleepiness1.
Performing before-bed pilates will raise your body temperature and reduce muscle tension; then, after the workout, you will slowly cool. This drop in internal temperature supports your body’s natural rhythm, making it easier to fall asleep.
Creates mental calm
When you exercise, you trigger the release of endorphins – the body’s natural mood lifters. Endorphins replace stress and anxiety with mental clarity and calm, helping to prevent racing thoughts before bed. Initially, though, endorphins can make you feel more alert, so we suggest performing pilates before bed at least two hours before your desired sleep time.
How pilates improves sleep
Mat or reformer pilates workouts are an excellent way to enjoy deeper and more comfortable sleep. Read on to learn about the health-promoting relationship between pilates and sleep.
Mind body connection
Reformer pilates emphasizes the mind-body connection, focusing on controlled movements where you’re consciously engaging and relaxing muscles. This dovetails nicely with the progressive muscle relaxation (PMR) sleeping method, where you gradually tense and relax your muscles – starting at your feet and ending at your body – to get yourself ready to sleep.
Reduces back pain
Pilates improves your alignment and posture. You can achieve this through exercises that strengthen your muscles and elevate your flexibility: allowing you to sleep more comfortably and in your preferred sleeping position.
Pilates is also great for supporting sleep during and after pregnancy*. Both prenatal pilates and postpartum pilates before bed could ease back discomfort, repair abdominal separation, and improve pelvic floor strength.
Breathwork
Concentrating on your breathing is an empowering way to ease anxiety and help you sleep. Practising breathwork in pilates exercises – inhaling during relaxation and exhaling during exertion – reduces stress and supports many breathing techniques for sleeping.
Box breathing, belly breathing or diaphragmatic breathing all help you sleep and can be used in before-bed pilates exercises.
6 healthy pilates tips for better sleep
Now we’ve explored the connection between pilates and sleep quality, let’s discuss some practical tips for integrating their benefits into your daily life.
1.Create a schedule
Consistency is key, so it’s vital to establish a workout schedule that still gives you time to tend to the other commitments in your life.
Working out at any time of the day will help you feel energized during the day and sleepy at night. But, by sticking to a consistent schedule, you’ll help your body understand when it needs to be alert and when it can relax, creating a healthy wake-sleep cycle.
2.Challenge yourself
It’s easier to sleep better when you feel tired – but to do that, you need to be putting in the work in your pilates class.
Vaura workouts (including our Total, Circuit and Fusion classes) have beginner, intermediate and advanced options for full body conditioning and development. Each workout provides the burn and our expert trainers will there to support, guide, and encourage you every step of the way.
3.Focus on mindful movement
Use pilates workouts as a time to disconnect from the stresses of the day and recapture the present moment by focusing on your movements and breathing. You can use mindfulness to reduce stress outside the pilates studio as well – whether that’s eating dinner mindfully or performing active recovery from the comfort of your home.
4.Elevate your hydration and nutrition
Drink plenty of water throughout the day to make sure you’re hydrated when you to go to sleep. Your body will continue to use lots of water while your sleep and, without adequate hydration, you’re more likely to wake up in the middle of the night2. What’s more, following a healthy diet full of wholefood, lean protein, fruit and vegetables will promote sleep quality, helping your body and mind recover from the day.
5.Try before–bed pilates stretching
Before-bed pilates stretches can help centre your mind and ease any muscle soreness you have after a high-energy pilates workout. Stretches like Child’s Pose, Cat-cow and Bird Dog are all great for reducing back tension for a more comfortable sleep.
Just remember, stretches before bed should be performed slowly and gently, as the goal is to relax your body – not energize it!
6.Set realistic pilates goals
There’s no set number for how many times a week you should do pilates – it’s about defining your fitness goals and achieving them in a way that suits you. That said, the more pilates classes you’re able to attend, the faster you’ll progress – and the more consistently you’ll enjoy quality sleep.
Even if you’re unable to attend a class, you can still perform a brief and mindful pilates before-bed workout at home.
The connection between pilates and sleep is powerful: pilates helps you sleep, and sleeping helps you lock in the benefits of pilates. Now, compare reformer pilates and mat pilates to explore which one is best for your needs.
* This article does not constitute, nor is it not intended to be a form of, medical advice for pregnant women. Please consult your doctor or physician when beginning any new workout when you’re expecting.