By Tamara Newell
April 2025

When it comes to improving the quality of our sleep, we often focus on nighttime habits, such as
avoiding caffeine before bed or creating a relaxing environment in the bedroom. However, one
of the most overlooked ways to boost your sleep quality is by focusing on your morning routine.
Yes, the key to a better night’s sleep might just be what you do when you wake up! By
incorporating specific activities, like Pilates in the morning, you can set the stage for deeper,
more restful sleep at night. Let’s explore how morning routines can improve sleep quality and
why Pilates might be the perfect addition to your daily ritual.

Why Morning Routines Matter for Sleep Quality

Establishing a morning routine does more than just start your day on the right foot—it can help
regulate your body’s internal clock, setting you up for a restful night. When you wake up at the
same time each day and engage in positive activities, you signal to your body it’s time to start
the day, helping stabilize your circadian rhythm. A well-planned morning routine reduces stress
and anxiety, prevents afternoon energy crashes, and sets a relaxed tone for the evening.
If you’ve ever wondered how to improve sleep quality, the answer often lies in setting yourself
up for success throughout the day, and it all starts with a solid morning routine.

The Power of Pilates in the Morning

One of the most effective ways to enhance your morning routine is by incorporating Pilates in
the morning. Pilates is a low-impact exercise that focuses on core strength, flexibility, and body
awareness. It’s a gentle yet effective way to engage and energize your body without causing
strain. Unlike high-intensity workouts, which can leave you feeling drained or overly energized,
Pilates in the morning helps you feel balanced and grounded—both physically and mentally.

How Pilates Help with Rest

You may be wondering, how does Pilates help with rest if it’s a workout? The connection
between Pilates and sleep lies in how it helps release physical tension and improves mental
clarity. Pilates encourages mindful movement, focusing on breathing, alignment, and controlled
exercises. This deliberate practice has a calming effect on the nervous system, helping you start
your day with reduced stress.
Moreover, many Pilates exercises focus on stretching and lengthening the muscles, which can
alleviate tightness, stress and tension that might otherwise disrupt your ability to relax later in
the day. This physical relaxation not only prepares your body for restful sleep but also helps
reduce any discomfort that could make falling asleep more difficult.

A Simple Pilates Morning Routine for Better Sleep
Here’s how to incorporate Pilates into your morning routine for better night sleep:

1. Start with Deep Breathing
   Begin your morning routine with a few minutes of deep breathing. Sit or lie on your mat,
   take slow, deep breaths, and focus on clearing your mind. This helps activate your
   parasympathetic nervous system, which is responsible for relaxation. A calm mind in the
   morning leads to a calm mind at night.
2. Spinal Articulation Exercises
   Pilates movements that focus on the spine can help release tension. Exercises like the
   pelvic curl or cat-cow stretch promote spinal mobility, ensuring that your back stays
   relaxed and free of tension throughout the day. This is particularly helpful if you
   experience back or neck discomfort, which can hinder sleep.
3. Core Engagement
   Engaging your core is a key part of Pilates and helps to strengthen the muscles that
   support your posture. By improving posture, Pilates reduces the physical discomfort that
   can make it hard to fall asleep.
4. Gentle Stretching
   Finish with gentle stretches to release any remaining tightness in your body. Focus on
   your hamstrings, hips, and shoulders, as these areas often hold the most tension.
   Roll-ups or saw stretches are great for elongating the spine and opening up the body,
   preparing you to move into a restful evening.

Other Morning Habits That Improve Sleep
While Pilates is a fantastic way to start your day, there are other activities that can also help
improve your sleep quality. Here are a few simple yet powerful additions to your morning
routine:

1. Get Early Sunlight
   Exposure to natural light early in the morning helps regulate your body’s internal clock,
   or circadian rhythm. Sunlight signals to your body that it’s time to wake up and be alert.
   A morning walk or simply spending time outside for 10-15 minutes can help synchronize
   your internal clock, making it easier to fall asleep at night. Plus, sunlight boosts your
   serotonin levels, which can help improve your mood throughout the day.
2. Drink Water
   Hydration plays a crucial role in your overall well-being, and drinking water first thing in
   the morning is an excellent habit. When you wake up, your body has been fasting for
   several hours, and drinking water helps rehydrate your system, jumpstart your
   metabolism, and aid digestion. Staying hydrated throughout the day can prevent
   nighttime disruptions like dry mouth or dehydration, which can interfere with your sleep.
3. Avoid Technology Right After Waking
   The first moments of your day should be focused on you, not on a screen. Avoid diving
   straight into emails or social media when you wake up. Instead, dedicate the first 15-30
   minutes of your morning to your Pilates routine, getting sunlight, or drinking water. This
   mindful start will set the tone for a calmer, less stressful day.

Is Pilates Good in the Morning?
The short answer is yes—Pilates is good in the morning. Because it’s a low-impact, gentle form
of exercise, it helps awaken the body without causing too much strain. Pilates encourages
mobility, flexibility, and strength in a way that energizes you for the day ahead. Plus, starting the
day with a mindful practice helps set the tone for relaxation and calm later in the evening. The
physical benefits of Pilates also extend to improving sleep by promoting better posture, reducing
tension, and creating a strong foundation for rest.
If you’re struggling with how to improve sleep quality, why not give pilates a try? Your body—and
your sleep—will thank you. Contact ProHealth Physical Therapy and Pilates, the best Pilates
studio in Peachtree City, GA to help you get started.