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Struggling too Sleep? Evening Pilates Might Be Your Dream Solution
Tossing and turning, counting sheep until the sun comes up? You’re not alone. Millions of Americans grapple with sleep issues every night. But what if the answer to a restful night was as simple as a few gentle movements before bed? Forget the intense gym sessions; we’re talking about pilates.
While high-intensity workouts before bed are generally a no-go, a growing body of evidence suggests that gentle movement, like Pilates, can actually *improve* your sleep. Think of it as a lullaby for your muscles and mind.
the Science Behind Sleep and Gentle Exercise
A recent study revealed that even short bursts of exercise in the evening can lead to better sleep [3]. Participants who engaged in just three minutes of exercise every 30 minutes over a four-hour period before bed experienced, on average, nearly 30 minutes of extra sleep. That’s half an hour of precious Zzz’s!
Quick Fact: According to the CDC, over 35% of American adults report not getting enough sleep on a regular basis. Could evening Pilates be a game-changer?
Meet Gemma Folkard: Pilates Expert and Sleep Advocate
Gemma Folkard, a certified Pilates instructor and founder of the online platform Shape Pilates, is a firm believer in the power of pre-bed Pilates [3]. She recently shared on Instagram that improved sleep is one of the most notable benefits she personally experiences from her practice.
Folkard emphasizes that the key is *gentle* movement with a focus on relaxation, not exertion. Its about winding down, not building muscle.
Expert Tip from Gemma Folkard: “A pre-bed Pilates session may include the moves you normally do in class, but the difference is how you do them and what your intent is. Each exercise should be executed with the intention of being gentle with yourself and your nervous system, moving with ease, and allowing the mind to slowly wind down rather than moving to build muscle or sweat.”
Your 5-Move Evening Pilates Routine for Deep Sleep
Ready to give it a try? Here’s a simple, effective Pilates routine designed by Gemma Folkard to help you drift off to dreamland:
How to do Gemma Folkard’s Evening Pilates Routine
1. Breathwork
Time: 5 minutes
- Sit cross-legged or in any comfortable position. Soften your gaze, place your hands on the sides of your ribs, and relax your shoulders.
- Inhale deeply, expanding the sides and back of your ribs so you feel your hands move outward. As you exhale, focus on softening your bones and muscles.
- Continue this breathing pattern for five minutes.
Why it effectively works: Deep breathing activates the parasympathetic nervous system,which is responsible for the “rest and digest” response. This helps to lower your heart rate and blood pressure, promoting relaxation.
2. Spinal Twist
Reps: 8 each side
- Sit cross-legged or in any comfortable position.
- Place your hands behind your head, with your elbows in your peripheral vision.
- Rotate your upper body to one side, initiating the movement from your lower ribs and opening your mid-back.
- At the furthest point of rotation, pulse back and forth twice, then repeat on the other side.
- Continue, alternating sides with each repetition.
Why it works: Spinal twists gently release tension in the back and shoulders, promoting adaptability and relaxation. They also stimulate circulation and can help to calm the nervous system.
3. Shoulder Bridge
Reps: 8
- Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
- Inhale to prepare. As you exhale, lengthen your tailbone and slowly peel your spine off the mat, lifting up to your shoulder blades.
- Inhale again at the top, then exhale as you slowly roll your spine back down, one vertebra at a time.
Why it effectively works: The shoulder bridge strengthens the glutes and hamstrings while gently mobilizing the spine.This can help to relieve lower back pain and promote a sense of grounding and stability.
4. The Hundred
Reps: 100
“this might seem like an odd one to do before sleeping [it’s a challenging Pilates move people love to hate], but frequently enough is useful to use up the last bits of nervous energy before totally relaxing,” says Folkard [3].
- Lie on your back with your legs lifted,knees bent to 90 degrees,and lower legs parallel with the floor. Raise your arms so your hands are directly above your shoulders.
- Lift your head, neck, and chest a couple of inches off the mat, and lower your arms so your wrists are next to your hips with a slight bend in your elbows.
- Using small movements, lift and lower your arms above and below your hips, inhaling for five pulses and
