Is Doing Pilates Before Bed Good For You?

If so, what is Pilates before bed good for? 

Physical activity, in general, affects your sleep in many ways. It can help you relax, reduce stress, and even improve the duration and quality of your sleep (1).

But not all exercise is created equal when it comes to bedtime. 

Some forms leave you feeling too stimulated to wind down, while others help your mind and body shift into a restful state.

Many are giving Pilates, a low-impact form of exercise that focuses on controlled movements and breathwork, a lot of attention as a pre-sleep activity (2). 

Pilates has a significant reputation for promoting flexibility, strength, and a calm mind, making it seem like a natural choice for winding down in the evening.

Is it truly beneficial to practice before bed, or could certain aspects of the practice interfere with your ability to fall asleep? 

Here’s what to know:

Is It A Good Idea To Exercise Before Bed?

The relationship between exercise and sleep is more complex than it might seem. 

Most experts recognize physical activity as beneficial for overall sleep quality. 

It helps to regulate your circadian rhythm, the body’s internal clock, and can reduce stress levels, promoting better rest (3, 4). However, the timing of exercise plays a significant role in how it affects your sleep.

This timing aspect causes many people to wonder whether they should practice Pilates at night or morning.

What Does The Research Say?

According to the National Sleep Foundation, moderate exercise can improve both the time it takes to fall asleep and sleep quality overall (5). 

Yet, the impact of exercise on sleep depends on the exercise:

• Type
• Intensity
• Timing of the activity.

High-intensity workouts, such as sprinting or heavy weightlifting, can increase your heart rate, body temperature, and adrenaline. These physiological changes might make it harder to wind down if performed too close to bedtime (6).

However, research indicates that for most people, low to moderate-intensity exercise within a few hours of sleep doesn’t negatively affect sleep and may even be beneficial (7). 

A systematic review in Sports Medicine found that evening exercise does not necessarily disrupt sleep for the average person (8). But there’s a caveat. 

Intense physical activity carried out less than an hour before bed might delay the body’s ability to relax (6). 

This effect of delayed sleep varies by individual, so it’s essential to pay attention to how your body responds. Pilates before bed for beginners and advanced practitioners works best when we listen to our bodies to make the choice that is best for the individual.

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Identifying Pre-Bedtime-Friendly Exercises

If you want to exercise before bed, choose calming and gentle movements that promote relaxation. Stretching, restorative yoga, or low-intensity Pilates are great options. 

These activities focus on slow, steady movements and deep breathing, which can activate the parasympathetic nervous system. This system within your body helps you relax and prepare for rest (9).

Avoid high-energy activities, such as HIIT sessions or competitive sports, right before bed. These can leave you feeling wired and energized instead of tired. 

Activities that significantly elevate your heart rate or require intense concentration may also interfere with your ability to fall asleep.

Practical Tips

• Listen to your body: Keep track of how different forms of exercise affect your sleep. What works for one person may not work for another.
• Time it wisely: If you enjoy high-intensity workouts, aim to complete them at least 2-3 hours before bed. This duration gives your body enough time to cool down and relax.
• Focus on relaxation: Try light exercises that incorporate stretching, controlled breathing, or mindfulness to prepare your body for rest.

Read more: Is It Good to Workout Before Bed? The Pros and Cons of Late-Night Exercise

Is It Good To Do Pilates Before Bed?

A gentle, low-intensity session can help many people feel relaxed and ready for sleep, while a more intense workout is best earlier in the day. Like any aspect of fitness, Pilates before bed requires a personalized approach.

How Does Doing Pilates Before Bed Affect Sleep?

Pilates emphasizes controlled movements and steady, intentional breathing (2). 

This combination can help activate your parasympathetic nervous system, often referred to as the “rest-and-digest” system (9).

When adequately engaged, this system counters the effects of the sympathetic nervous system, which is responsible for the body’s stress response. By calming the mind and relaxing the body, Pilates can help create an optimal state for unwinding (10).

However, it’s essential to consider the style of Pilates. 

Classical mat-based Pilates, with its focus on light stretching and mindful movement, is generally low in intensity. For many people, this form may help reduce muscle tension and anxiety, setting the stage for restful sleep.

On the other hand, a higher-intensity session that includes challenging core exercises or dynamic flows may elevate your heart rate and stimulate your sympathetic nervous system. This overstimulation makes it harder to fall asleep in the short term.

• Timing Matters

The timing of your Pilates session also plays a role. Studies suggest that exercise too close to bedtime might delay the onset of sleep for some individuals, particularly if the workout is vigorous (6). To minimize this risk, aim to finish your Pilates session at least an hour before bed. This setup allows your body temperature and heart rate to return to normal while you continue to enjoy the relaxation benefits.

• Individual Variations In Response

It’s worth noting that everyone’s body reacts differently to pre-bedtime exercise. 

For some, even a gentle Pilates routine could be stimulating. 

Your experience depends on individual differences in how the nervous system regulates stress and relaxation. 

If you’re trying Pilates before bed for the first time, pay attention to how it affects your ability to fall and stay asleep. A good sleep journal can help you track patterns and make more informed adjustments to your sleep habits.

• A Complement To Good Sleep Hygiene

Pilates can be a valuable addition to your wind-down routine, but it’s most effective when paired with other healthy sleep habits. Dimming lights, avoiding screens, and maintaining a consistent bedtime all play crucial roles in supporting your body’s circadian rhythm (11).

Viewed in this broader context, Pilates has the potential to help you transition more smoothly from wakefulness to rest.

What Kind Of Pilates Is The Best Before Bed?

Mat-based Pilates exercises are an excellent choice before bed. 

The emphasis on body alignment and controlled motion encourages relaxation rather than stimulation. 

Moves like the following can gently release tension in the muscles while fostering a sense of calm:

• Cat-Cow stretch
• Spine Twist
• Child’s Pose

Dynamic or high-energy Pilates sequences often involve quick transitions and challenging core work. While these can be excellent for building strength and endurance, they’re not ideal before bed. Such exercises can activate your sympathetic nervous system, which could leave you feeling energized or even restless.

Before bedtime, it’s best to steer clear of anything that elevates your heart rate or causes significant muscle strain.

Is It Okay To Do Pilates On Your Bed?

While you can do Pilates on your bed, you’ll need to adjust your expectations. 

Exercises requiring precision, resistance, or balance may lose their effectiveness. 

If you’re using it as a way to unwind with light stretches, it may provide calming benefits. To learn more about the somatic stretches in bed, check out our in-depth article on the topic.

For more structured practice, however, a firm and stable surface is ideal.

• Mattress Stability

The stability of your exercise surface plays a significant role in determining the effectiveness of your session. A mattress is much softer and less stable than the firm Pilates mat. This softness can cause your body to sink, making it harder to maintain proper alignment during exercises.

For example, moves that require a straight spine or controlled limb movement could become less precise.

• Body Alignment

Alignment is a key principle in Pilates. It ensures you can do the exercises safely and effectively. On a bed, it is harder to maintain a neutral spine or engage your core correctly due to the uneven surface. This effect could lead to strain, particularly in the lower back or neck, over time.

• Exercise Effectiveness

Some Pilates exercises require a firm surface to generate resistance. 

Think of moves like the “Hundred” or any position where you anchor yourself to the ground. On a bed, the softness may reduce this resistance, making the workout less challenging and less effective for building strength.

What Are Some Benefits Of A Pilates Before Bed?

Potential Benefits

That said, if your goal is relaxation rather than an intense workout, gentle Pilates on a bed could have its place. Simple stretches or mobility exercises feel soothing and help ease muscle tension before sleep. 

Additionally, the instability of a mattress can even help you improve your overall balance. Working on an uneven surface will require your core to engage more to maintain body alignment. Just keep in mind that these moves aren’t a replacement for a structured Pilates session on a proper mat. 

Proper exercise form is essential, and using a mat will help you perfect your form much more easily than using an unstable surface. 

Explore safe and suitable Exercises To Do In Bed in our earlier guide.

Read more: Pilates At Home: A 30 Day Challenge To Improve Your Mind And Body

What Are Some Pilates Exercises To Do Before Bed For A Good Sleep?

Below are 6 gentle exercises that create a calming sequence. 

Start with stretches to loosen tight muscles and end with soothing, grounding poses. 

Each movement focuses on mindfulness, breath control, and gentle transitions.

1. Spine Stretch Forward

This exercise stretches your back and hamstrings while encouraging spinal elongation. It helps release tension built up from sitting or standing for extended periods.

Steps to Perform:

1. Sit on the floor with your legs extended straight out, hip-width apart. Flex your feet.
2. Sit tall, keeping your spine elongated and your shoulders down.
3. Extend your arms straight forward, parallel to the floor.
4. Take a deep inhale to prepare.
5. Exhale and slowly reach forward, rounding through your spine as if curling over a beach ball. Keep your core lightly engaged.
6. Inhale at your furthest point, then exhale as you return to the starting position.
7. Repeat 5–8 times, moving at your own pace.

2. Cat-Cow Stretch

An excellent warm-up for your spine, this move alternates between flexion and extension. It helps improve spinal mobility and encourages deep breathing.

Steps to Perform:

1. Start on all fours, with your hands under your shoulders and knees under your hips. Keep your back neutral.
2. Inhale as you arch your back, tilting your pelvis upward, dropping your belly, and lifting your head to gaze forward (Cow Pose).
3. Exhale as you round your spine toward the ceiling, tucking your pelvis and lowering your head to look at your belly button (Cat Pose).
4. Continue to flow between these positions for 6–8 complete breaths, moving slowly and intentionally.

3. Child’s Pose

This gentle resting pose stretches your lower back, hips, and thighs. It helps relax your body and calm your breathing.

Steps to Perform:

1. Kneel on the floor and sit back onto your heels. Keep your knees wide and big toes touching.
2. Extend your arms forward on the mat, palms flat, as you fold your upper body forward.
3. Allow your forehead to rest on the mat and breathe deeply.
4. Stay in this position for 5–10 breaths or longer if you feel comfortable.

4. Seated Spine Twist

This move gently rotates the spine, promoting flexibility and releasing tension in the upper and lower back. It also helps align the posture.

Steps to Perform:

1. Sit with your legs extended straight in front of you. Sit tall with your spine neutral.
2. Bend your right knee and place your right foot flat on the floor, just outside your left thigh.
3. Place your right hand on the mat behind you for support and your left elbow on the outside of your right knee.
4. Take a deep inhale to elongate your spine.
5. Exhale and gently twist to the right, gazing over your shoulder.
6. Hold the twist for a few breaths, then slowly return to center. Switch sides.
7. Repeat once per side.

5. The Saw

The Saw combines spinal rotation with a hamstring stretch. It increases flexibility in the spine and legs while encouraging core engagement.

Steps to Perform:

1. Sit on the floor with your legs extended wide apart, feet flexed.
2. Extend your arms to the sides, keeping them parallel to the floor. Sit up tall.
3. Twist your torso to the right, reaching your left hand toward the outside of your right foot. Allow your back to round slightly as you go forward.
4. Return to the center and repeat to the left side.
5. Alternate sides for 4–6 repetitions, moving with your breath.

6. The Roll Down

This movement stretches the spine while encouraging mindful control. It helps release tension in the back and promotes relaxation.

Steps to Perform:

1. Sit upright with your knees bent and feet flat on the mat, hip-width apart.
2. Extend your arms forward at shoulder height.
3. Slowly exhale as you begin to roll back, engaging your core and tucking your pelvis under. Roll down one vertebra at a time until you’re lying flat on the mat.
4. Pause for a moment, then inhale and exhale as you roll back up to a sitting position, maintaining control.
5. Repeat 5–8 times at a slow, measured pace.

7. Supine Breathing

This final resting pose emphasizes diaphragmatic breathing to calm the nervous system and prepare the body for sleep.

Steps to Perform:

1. Lie flat on your back with your legs extended or your knees bent, keeping your feet flat on the mat.
2. Place one hand on your chest and the other on your belly.
3. Take deep inhales through your nose, focusing on expanding your belly under your hand. Your chest should stay relatively still.
4. Exhale entirely through your nose, feeling your belly lower.
5. Repeat this deep breathing for 5–10 breaths or until you feel completely relaxed.

Can I Sleep After Doing Pilates?

You can sleep after doing Pilates, especially if your session is calming and tailored to relaxation.

While Pilates sets the foundation for rest, practicing good sleep hygiene can amplify its benefits. 

Here are some strategies to refine your evening routine:

• Stick to a Consistent Sleep Schedule:
  

Your body thrives on routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock, also known as your circadian rhythm. Pairing a pre-sleep Pilates routine with a regular bedtime enhances this natural cycle.

• Create a Sleep-Friendly Environment:
  

Your bedroom should feel like a sanctuary. Keep the room at a cool temperature, quiet, and dark to promote uninterrupted sleep. Using blackout curtains or a white noise machine can help create an environment conducive to relaxation. 

Prepare this space before your Pilates practice so you can wind down seamlessly.

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• Avoid Screens and Stimulants Before Bed

Electronics, such as smartphones, emit blue light that stimulates the brain and can disrupt melatonin production, a hormone vital for sleep.

Create a goal to step away from screens at least an hour before Pilates, allowing you to focus on mindful movement and build a stronger bridge to sleep. 

Steering clear of caffeine and heavy meals in the evening also helps avoid unnecessary stimulation.

• Add a Mindful Evening Routine
  

Incorporating small rituals into your evening can enhance the calming effects of Pilates. 

Try journaling, reading a lighthearted book, or sipping a caffeine-free herbal tea. 

These additional habits signal your brain to prepare for rest, aligning well with the intentional focus Pilates encourages.

Frequently Asked Questions

• What time is best for Pilates?

The best time for Pilates depends on your schedule and goals. 

If you prefer energizing workouts, mornings can help you start the day feeling strong and focused. For relaxation, evenings or before bed are ideal, as gentle Pilates routines promote calmness and a sense of readiness for sleep.

Consistency is more important than timing, so aim for a time that fits seamlessly into your routine.

• Will Pilates tone and flatten the stomach?

Pilates strengthens the core, which can improve muscle tone and posture (2, 12), but won’t directly flatten the stomach.

A flat stomach results from a combination of core exercises, overall body strength training, and healthy nutrition (13). Pilates is an excellent tool for building core stability and strength when paired with other components of a well-rounded fitness routine.

• Is Pilates every day enough?

Daily Pilates can be beneficial if your routines vary in intensity and allow for recovery. Low-intensity sessions focused on stretching and mobility are safe to do daily. 

However, for more intense workouts, incorporating a mix of rest days or other forms of exercise can help prevent overuse injuries and maintain a balanced overall fitness.

• What is the best exercise before bed?

Low-intensity and calming exercises are best before bed. These include gentle Pilates, yoga, or light stretching sequences that emphasize breathing and relaxation. 

Such activities help activate the parasympathetic nervous system, reduce stress, and prepare the body for restful sleep.

Avoid high-intensity workouts at night, as they can elevate energy levels and disrupt sleep patterns. We discussed the Benefits of Stretching Before Bed in our previous blog post.

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The Bottom Line

A calming Pilates session can be a valuable part of your evening wind-down, perfectly complementing core sleep hygiene practices. When paired with a consistent bedtime, a peaceful sleep environment, and mindful choices around screens and stimulants, the relaxation benefits of Pilates can help you drift into a restful, rejuvenating sleep. 

Listen to your body and refine your routine to discover what leaves you feeling most refreshed in the morning.