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Struggling to Sleep? Try 10 Minutes of Pilates Before Bed
Release time:
2025-04-23
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Struggling with falling asleep, staying asleep, or waking up too early? You're not alone. Instead of scrolling through your phone or counting sheep, consider spending 10 gentle minutes doing Pilates before bed.
This practice can help ease tight muscles, calm the nervous system, and guide your body into a sleep-ready state.
Bedtime Pilates doesn't require intensity. A few slow, breath-connected stretches—such as spinal twists, bridges, and the cat-cow stretch—are enough to release back tension, soothe the lower spine, and deepen diaphragmatic breathing.
These movements increase oxygenation, lower brainwave activity, and prepare the body for rest.
Studies have shown that Pilates helps reduce cortisol (the stress hormone) and boost melatonin production. For those with insomnia or shallow sleep patterns, especially older adults, the impact can be profound.
Make it a ritual: 10 peaceful minutes, every night. Not to train—but to surrender. Real healing doesn’t happen in effort—it happens in letting go.
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