Joseph Pilates’ Advice for Better Sleep

In need of a better night's sleep in today's busy world? Not getting enough sleep, or quality sleep, can be frustrating- especially for those looking for natural sleep aids instead of pills. Polestar Pilates Asia, provider of rehabilitation-based Pilates education, has a few words of advice for you on how to sleep better from Pilates founder, Joseph Pilates. Joseph Pilates had a holistic approach to fitness and provides tips for getting better sleep in his book, Return to Life Through Contrology. There is a great deal of health advice beyond exercise in this mighty little book, but for now, let us give you the sleep tips and exercises Joseph Pilates recommended.

Plan Your Sleep Environment

The room should be cool, quiet, and dark

Choose a firm mattress and avoid bulky pillows.

Use the lightest possible blanket it takes to be warm.

Keep a regular schedule/routine

Beyond these tips for your physical sleep environment, Joseph Pilates states that the most important element of better and deeper sleep is mental calm. Pilates says a troubled nervous system can be alleviated with exercise. You’ve probably heard this before from other experts- regular exercise is frequently recommended as a natural way of overcoming sleep problems. But what if this hasn’t helped, and you still can't sleep? Pilates has this advice: Get up and exercise. That's not a tip you hear from many other sleep experts.

Joseph Pilates specifically suggests spinal rolling exercises for better and deeper sleep. The rolling and unrolling exercises, he says, massage the spine, relax the nerves, help cleanse the body, and restore the natural flexibility of the spine. This quote encapsulates Joseph Pilates' view of sleep and exercise: "It is better to be tired from physical exertion than to be fatigued by the poisons generated by nervousness while lying awake."

Some easy Pilates rolling and unrolling exercises to try:

Wall Roll Down

Roll Back

Spine Stretch

Pelvic Curl

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