
As Pilates teachers, we often remind our clients about the importance of rest and recovery, but what happens when we’re struggling to sleep ourselves? Sleepless nights can happen for many reasons, perhaps you’ve got a lot on your mind, you’re stressed, or you simply can’t switch off. Sleep is a crucial pillar of health, and without it, both our bodies and minds can feel out of balance.
Here are five ways to handle those restless nights and get yourself back to sleep when your mind won’t settle:
1. Pilates Breathe With Intention
This is where our Pilates practice can come to the rescue. Lie on your back in a comfortable position, with your hands gently resting on your abdomen. Inhale through your nose for a count of four, allowing your abdomen to rise, and exhale through your mouth for a count of eight. This activates the parasympathetic nervous system, promoting a sense of calm. Try focusing solely on the breath and the rhythm it creates in your body, this mindfulness often helps quiet a busy mind.
2. Body Scan to Relax Tension
Stress often manifests physically, so a progressive muscle relaxation or body scan can be incredibly effective. Starting at your toes, consciously relax each part of your body as you move upwards, noticing areas of tension and letting them go. Pay particular attention to areas like the shoulders, neck, and jaw, which tend to hold stress. This practice not only relaxes your body but also takes your focus away from racing thoughts.
3. Limit Clock Watching
It’s tempting to check the time when you can’t sleep, but this only adds pressure and anxiety. Instead, remove the clock from your view. Focus on creating a calm environment. If you’ve been awake for a while, consider getting out of bed and doing something calming, like reading a light book or journaling, until you feel sleepy again.
4. Create a Sleep Reset Routine
Sometimes the simple act of moving out of bed can reset your mind. Try a short, gentle Pilates stretch routine to release tension and centre yourself. Movements like cat-cow, seated forward folds, or a gentle spinal twist can help ease the body into relaxation. Avoid anything too intense, it’s about calming the body, not stimulating it.
5. Try Visualisation Techniques
Guided visualisation is another tool that can help. Picture yourself in a calm, peaceful setting, a beach, a forest, or wherever you feel most at ease. Imagine the details: the sounds, smells, and sensations. This mental imagery can create a distraction from your thoughts, allowing your mind to drift into a more restful state.
Sleeplessness can feel frustrating, but it’s important to be kind to yourself. Your body and mind might be working through something that simply needs a little time. Practising patience and self-care, just as we encourage our clients to do, is a reminder of the importance of balance in all aspects of life.
Sleep well, and don’t forget to prioritise your self-care. After all, we can only teach our best classes when we’re fully rested.
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