Pilates in Bed
How to Improve Sleep Quality
In today's fast-paced world, the hustle and stress of daily life often follow us into the bedroom. Many of us go to bed feeling tense and wired, struggling to fall asleep and waking up without feeling fully rested.
One simple way to improve sleep quality is by incorporating a relaxing bedtime routine. Taking a few minutes to disconnect from the day’s activities and practice gentle exercises can help you unwind and prepare your body for restful sleep.
Pre-Sleep Pilates Routine by Claudia Urbano
At Midsummer Milano, we work with Claudia Urbano, the founder and lead instructor of the renowned Pilates Cesare da Sesto 24 Milano. Claudia suggests a series of short pre-sleep exercises that can be done in bed. These routines, taking less than 10 minutes, help mobilize joints, relax muscles, and unblock the diaphragm, promoting deep breathing and preparing the body for sleep.
Here are a few simple exercises you can try before going to bed:
Night routine one:
Night routine two:
Night routine three:
Setting the Ideal Sleep Environment
For the best sleep, it’s essential to create a sleep-friendly environment:
- Keep your bedroom quiet, cool, and well-ventilated.
- Ensure the room is dimly lit for relaxation.
- Use a firm mattress and pillows that provide adequate support without being too puffy.
By optimizing both your sleep environment and bedtime routine, you can improve the quality of your sleep and wake up feeling refreshed.
Morning Pilates Routine
To start the day on a positive note, Claudia recommends a short series of morning exercises to help reactivate your muscles. These exercises will loosen joints, oxygenate tissues, and gently prepare your body for the day ahead. Like the bedtime routine, these exercises take less than 10 minutes and can be done in the comfort of your bedroom.
For the morning, it’s ideal to wake up in a bedroom that is well-lit by natural light and properly ventilated, promoting a sense of energy and well-being.
Morning routine one:
Morning routine two: