How a 10-Minute Pilates Bedtime Routine Can Help You Sleep Better

Do you struggle to unwind before bed, with stress or racing thoughts keeping you up? 

Yup, I’ve been there. 

After looking forward to bedtime all day, I finally get into bed… and nothing. I can’t get comfortable, random thoughts start flooding in—like replaying a cringe-worthy moment from earlier or worrying about that one object or piece of clothing I haven’t seen in a while. 

Hours tick by, and eventually, I give in to scrolling through memes on social media, laughing into the darkness as the blue light from my screen keeps me wide awake, setting me up to repeat the whole cycle again tomorrow.

Have you been there? So jarring.

Of all the things I’ve tried, adding a light 10-minute Pilates bedtime routine has quickly become my favourite (I’m biased, but hear me out)—and it’s completely transformed my nightly routine. I couldn’t keep it to myself, so here’s my go-to 10-minute Pilates routine that you can do at home, either in bed or on a mat.

Why Stress and Anxiety Affect Your Sleep

Elevated stress levels can impact quality of sleep by prolonging the time it takes to drift off and can also cause broken sleep patterns. A lack of sleep is a stressor in and of itself, lack of sleep triggers our body’s stress response which, you guessed it, creates more sleep problems. 

Pilates is a powerful way to release physical tension and ease mental stress. 

The Benefits of Pilates for Relaxation and Sleep

A calming bedtime routine can help signal to the body that it’s time to rest.

Through controlled movements, focused breathing, and mindful attention, Pilates helps to calm both the body and mind, promoting deeper relaxation and reducing the impact of anxiety. 

Pilates promotes body awareness and helps release tension that builds up throughout the day, especially in areas prone to tightness, like the hips, shoulders, neck, and lower back. Moreover, the deep breathing activates the parasympathetic nervous system (the one that helps us relax) further helping to ease you into a peaceful sleep. 

Your 10-Minute Bedtime Pilates Routine

Tips for Maximising the Routine

There are a few other things you can do to help create a calming environment for a good night’s sleep. 

Start winding down for bed a couple of hours before bedtime (if possible). Opt for activities that require minimal screen time like reading, meditation, breathing exercises and journaling.

Turn on night mode on screens wherever possible. This blocks out the blue light that disrupts the sleep cycle by suppressing melatonin (a hormone that promotes sleep). I set my iPhone to do this automatically when the sun sets.

Dim the lights or turn on your side lamp with the light directed away from you. 

Make sure your sleeping space is not too warm. The best temperature for sleep is generally between 15.6 and 19.4 degrees Celsius (60-67°F).

Building a sustainable sleep routine takes time and consistency. Pick out a few activities that you feel will be sustainable. 

Conclusion

Incorporating a 10-minute Pilates routine into your bedtime ritual can be a game changer for both your mind and body. It’s an accessible yet effective way to wind down, release tension, and create the space for a more restful night’s sleep. Whether you do it in bed or on a mat, this routine can help signal to your body that it’s time to relax and recharge.

If you’re looking to explore Pilates further and make it a regular part of your self-care routine, I’d love to help. Book a 1:1 Pilates session with me and let’s work together to tailor a practice that supports your unique needs and goals—whether it’s relaxation, strength, or stress relief.

Your body deserves this time to unwind and reset, and I’m here to guide you on that journey.