Who doesn't appreciate a good night's sleep? In today’s fast-paced, ‘rise and grind’ culture, heading to bed with a frazzled mind is the reality for a lot of society.
Joseph Pilates, the founder of Pilates, said, “It is better to be tired from physical exertion than to be fatigued by the “poisons” generated by nervousness while lying awake.”
In this blog we uncover the interrelationship between exercise, stress & sleep; investigating the ability that Pilates has to naturally improve sleep, aid health, and reduce stress.
Fun fact! We spend approximately one-third of our lives asleep. 😲
There’s more to good sleep than hours spent in bed! Daily exercise can help you sleep better and longer. So, how can Pilates help?
Research proves that Pilates can help you relax and combat the factors that keep you tossing and turning at night. Talk about a three-way quarrel; when stress keeps you feeling awake and anxious, exercise minimises stress and in turn, helps you sleep, and when you sufficiently rest, you can handle stress better. Capeesh!
When you exercise, your brain produces feel-good hormones which reduce the body’s level of cortisol, the stress hormone. Pilates is perfect for improving sleep because the physical effort of the practice tends to tire the mind and body into a positive state of relaxation. The combination of controlling your breathing patterns, and stretching your muscles eases the body and calms the mind for a restorative night of sleep.
Contrastingly, high-intensity interval training can create endorphins, a chemical release that produces a level of activity in the brain, keeping us awake. Chasing the pump and hitting up the gym for late-night gains can actually be detrimental to your sleep. Hence why it’s important to get to know your body and what works for you!
People often ask how much exercise they need to improve their sleeping habits. The good news is that those who engage in at least 30 minutes of moderate, low-impact exercise such as Pilates can expect to enjoy a solid night of slumber the same night. Say less!
How to create a good sleep routine
We understand that creating a better sleep routine is easier said than done! That’s why we’ve listed some practical habits that you can introduce to your day.
1. Exercise, of course
While a single workout can improve your sleep the same night, working out on a regular basis can level up your entire lifestyle. Upgrade your sleep, mental state, and physical health by committing to exercising daily. Many different forms of exercise are known to improve sleep, it’s now up to you to choose a workout that you love, whether it's Reformer Pilates, Yoga, Barre, Matwork, or even a simple Stretch class. Keen to get started on your Pilates journey? Check out what Premium Pilates and Fitness has to offer here!
2. Reduce screen time
Consider switching off your phones at least one hour before you go to bed. The impact of screen time in the evening significantly disrupts our sleep. Did you know that our phones and tablets produce blue light which causes our brains to release a chemical called melatonin? This makes it difficult for us to calm down and “turn off” our minds. Try setting up Bedtime Mode on your phone for extra support! We know how tempting it can be to have a final scroll before hitting the hay!
3. Eat wisely
The combination of foods and drinks we intake throughout the day plays a substantial role in our mental health, and sleep quality. From healthy fats and fibre to minerals and vitamins, following a healthy pattern of eating is linked to many facets of our well-being. Check out our blog Your Friend, Fibre xoxo or Protein! Why, Where, and How Much? to uncover more about what it means to fuel your body efficiently.
