World Sleep Week (11–15 August) is all about celebrating sleep as a lifelong superpower. Because when we sleep well, the world feels like a much better place.
But actually getting a good-quality night’s sleep? That’s another story! For many women, hormonal changes, pregnancy, parenting, work stress, and even pain or pelvic discomfort can make restful nights feel like a longed-for luxury.
Sleep tips like sticking to a routine, switching off screens, and winding down in dim light can make a big difference, but movement plays a huge role too.
Pilates blends focused breathing, controlled movement and body awareness to calm the nervous system, ease tension and set you up for a better night’s rest.
And there’s solid evidence that Pilates really can help you sleep better:
- A review of six randomised controlled trials (477 participants) found that Pilates significantly improved sleep quality, particularly for premenopausal women. (Source)
- In a study of premenopausal women doing Pilates three times a week for four months, researchers reported clear improvements in sleep, reduced daytime sleepiness, and lower nervous‑system arousal. (Source)
- A clinical trial involving women aged 30–50 with chronic low back or neck pain found that just six weeks of Reformer Pilates, twice per week, improved sleep quality and also reduced fatigue, pain, and fear of movement. (Source)
- One trial with postpartum women fell asleep faster and slept better after four and eight weeks with less daytime fatigue. (Source)
So, how can you use Pilates to help you catch more of those deeply satisfying zzz’s?
-
Focus on Your Breath First
Start with deep, diaphragmatic breathing—lying on your back with one hand on your belly. Slowly breathe in through your nose, feeling your belly rise, then exhale fully through your mouth. This activates your body’s “rest and digest” mode, helping your nervous system wind down.
-
Try Gentle Pelvic Tilts
Lie on your back, knees bent, feet flat. Gently tilt your pelvis so your lower back presses into the mat, then release. Repeat slowly 10–12 times, syncing your breath with each movement. This eases tension in the lower back—perfect if pain or stiffness keeps you awake.
-
Add Supported Knee Folds
With your back flat and core gently engaged, lift one knee at a time toward your chest and slowly lower it back down. Alternate legs for 8–10 reps each side. It’s a simple, soothing way to stretch the hips and lower back before bed.
-
Lengthen with a Gentle Spinal Twist
Lying on your back, bring both knees to your chest and let them fall to one side, arms out in a T-shape. Hold for 5–8 breaths, then switch sides. This helps release tension through the spine and encourages relaxation. -
End with a Mindful Body Scan
Lie still for a minute or two, closing your eyes and mentally scanning your body from head to toe. Release any spots that feel tight as you exhale. This final step signals to your brain that it’s time to rest.
A good night’s sleep doesn’t just magically happen, it’s shaped by how we move, breathe and wind down during the day. Pilates offers a rare combo of gentle strength, calm breathing and nervous‑system TLC that helps your body feel safe, settled and ready for rest.
If sleep has been a struggle, Pilates will not only help you build strength and flexibility, it can also help you feel more relaxed, less tense and ready to drift off into deep sleep — because honestly, who couldn’t use a few more quality zzz’s?
Explore our Burleigh Heads studio and our Reformer Pilates timetable here. To learn more about sleep, visit Sleep Health Week.
