Ensure Better Sleep Through Pilates!

Joseph Pilates had once said that it is better to be weary from physical exertion rather than get frustrated by the restlessness caused by sleepless nights. ‘How will you sleep better’ is regarded as a hot topic nowadays as insomnia is spreading slowly.

In case you are suffering from insomnia or feel that you are not getting adequate rest, the situation may seem to be very frustrating.

This frustration is further aggravated if you are trying to sleep through natural aids rather than pills. Through this article, we will review some of the tips given by Joseph Pilates, the founder of Pilates exercises.

Joseph Pilates advices readers on ways to gain better sleep in his book, ‘Return to Life through Contrology’. You can go through this book if you would like to get some detailed advice.

Now, let me enlighten you on the exercises that Pilates recommended:

* How to sleep:

Your environment plays a significant role in guaranteeing sleep. Ensure that your bedroom is dark, cool, quiet, and well ventilated.

If you need peaceful sleep, then nothing else apart from your cool and dark bedroom can be best for you.

Pilates further points out that your mattress must be firm. Avoid bulky pillows and make sure that you are using a very light covering; one that is enough to provide you with necessary warmth.

Pilates says that although it is advisable to have a cool and calm environment, the greatest way to ensure sleep is to be mentally calm.

You must calm yourself before you go to your bed because otherwise you will not be able to sleep even if you have ensured a suitable environment.

According to Pilates, a troubled mind or a nervous wreck can be treated through exercises. You can opt for regular exercises, to overcome sleeplessness.

* Exercises that guarantee better sleep:

Pilates suggest spinal rolling exercises for deeper and better sleep. He says that the rolling as well as unrolling exercises helps in massaging your spine, relaxing nerves, cleansing body, and also restoring natural flexibility of spine.

You can try out the following Pilates rolling, unrolling exercises before you go to bed if you are having troubled sleep.

Wall Roll Down:

This exercise is a simple method of training your abs. Wall Roll Down helps in stretching your back as well as hamstrings.

This exercise is a great way of training yourself for challenging exercises like a roll up. Many modifications are not allowed in this exercise.

You can modify it slightly by going down as long as you feel comfortable with it, by bending your knees slightly or leaving your arm at your sides.

Pelvic Curl:

This exercise is popularly used in Pilates studios as a warm up session for your abdominal muscles and spine. It also trains your body and helps in the co-ordination of movement and breathing.

This exercise is easy and can be completed in only 5 minutes. The only equipment essential in this form of exercise is an exercising mat or a Pilates mat.

Spine Stretch:

You can use a spine stretch in all forms of workouts, as this exercise allows you to stretch your back and hamstrings. You can also use this exercise in the guise of a warm up before beginning training with more challenging exercises.

Modifications that you can introduce in Spine Stretch: In case your hamstrings are a little tight, you can use an elevated position, like sitting on a small towel.

If you can follow this regime of Pilates exercises, you would probably be able to gain some sleep. However, always remember that mental composure is the greatest requirement for a good night’s sleep.

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