Pilates Self Care Saturday: The Sleep Shift – Power Naps or Early Nights?

Power nap in progress: restoring energy, resetting focus, and embracing the art of rest.

When it comes to self care, sleep is often the most overlooked pillar of health. We talk a lot about nutrition, hydration, movement, and mindfulness but what about rest?

I’ve always believed in the power of a good 30 minute nap. It resets my system, clears my mind, and gives me a second wind. But I know that not everyone agrees. Some of my friends feel worse after a nap, complaining of grogginess or disrupted sleep later that night.

So what’s behind this difference?

It turns out, it’s not just a matter of preference. How well naps or early bedtimes work for you might depend on your lifestyle, your personality, and even your internal body clock.

Some of us are natural early birds what sleep researchers call “larks” and for these people, energy peaks early in the day and fades naturally by evening. An early night, perhaps by 9.30 or 10.00pm, helps them feel restored. For others, especially night owls, sleepiness may not kick in until much later. A midday nap could offer a much needed energy boost.

Then there are those of us who are simply stretched too thin. The over schedulers. The nonstop movers. For this group, taking a nap isn’t just beneficial it’s a necessity. Yet many find it hard to stop. Guilt, anxiety, or the simple momentum of the day can make stillness feel impossible. Ironically, this is where something like a Pilates style “moving nap” focusing on breath, mobility, and gentle release can help transition into real rest.

So, what makes a power nap effective?

It’s all in the timing. Around 20 to 30 minutes is the sweet spot. Any longer, and you risk entering deeper stages of sleep, which can leave you feeling groggy when you wake. Too late in the day, and it might interfere with your ability to fall asleep at night. A nap should act like a soft reboot, not a full system shutdown.

But if naps aren’t your thing, there’s immense value in an early bedtime. Studies have shown that the sleep we get before midnight is particularly restorative. The body repairs tissues, processes emotions, and rebalances hormones most efficiently during this time. For Pilates teachers, whose days are often filled with physical activity and client focus, those early hours of sleep can make all the difference.

Whether you're teaching back to back sessions, recovering from a long week, or simply trying to balance energy throughout the day, both naps and early nights can offer incredible benefits. But the key is tuning in.

Some of us need that short afternoon reset. Others thrive on a full early night’s sleep. The most important message here is: listen to your body. Respect its rhythms. Know when to push and when to pause.

This Self Care Saturday, give yourself permission to rest in whatever form that looks like for you. Whether it's curling up for a nap or slipping into bed early with a book and some quiet, remember that recovery is not a weakness it’s the foundation of resilience.