Pilates and sleep: what does the research say?
Can Pilates help you sleep better? What studies show about Pilates and sleep quality, whether evening exercise disrupts rest and where short classes fit in.
- Last reviewed:
- 2 min read
- 3 references
At the end of a busy day, a gentler movement session can be a way to set aside some time for yourself. But can practising Pilates also help you sleep better?
Research suggests possible benefits for sleep quality, although the results are not the same for everyone.1
What do studies show about Pilates and sleep?
A systematic review with meta-analysis brought together six clinical trials and found, across the studies as a whole, improvements in sleep quality measured with a questionnaire.1
The authors noted differences between the programmes, the small number of studies and limitations in their methodological quality. So the results are promising, but they can't guarantee that practising Pilates will improve anyone's sleep.
In addition, the studies assessed programmes carried out over several weeks. They don't show that a single class, or a ten-minute session before bed, has an immediate effect on sleep.
Can exercising late in the day disrupt your rest?
There's no need to rule out exercise just because it's in the evening. A review of evening exercise in healthy people found no overall negative effect on sleep. However, vigorous exercise finished very close to bedtime may make it harder to rest in some situations.2
The intensity of the session and your individual response matter. A demanding strength class and a gentle mobility sequence are different stimuli.
Where do short mobility and stretching classes fit in?
A short session can be part of a calmer moment at the end of the day, especially if you like to wind down your activities with movement.
For that moment, you can choose a gentle sequence, done in a comfortable range, without trying to increase the difficulty or stretch further. Feeling more relaxed after practising is a possible experience.
At DUO
As well as our longer classes, we have short sessions focused on mobility and stretching, including a 10-minute class designed for before bed.
This lets you set aside a short moment of movement at the end of the day. You can add it to your routine and see how you feel, without treating it as something you must do to fall asleep.
Set aside a moment for yourself and end the day at your own pace.
View plans