Enhance Your Sleep with Gentle Evening Movement
Most sleep advice focuses on cutting things out before bedtime—like food, drinks, or screen time. But what if the secret to better sleep lies in adding something to your routine instead?
Research suggests that incorporating mindful movement into your evening routine—such as foam rolling, yoga, or gentle stretching—could lead to deeper, higher-quality sleep.
Studies have investigated the link between exercise and sleep, particularly how certain physiological changes can promote better rest. These changes include the release of hormones like cortisol and melatonin, shifts in body temperature, and signals from your muscles.
Engaging in light movement triggers a series of beneficial reactions that prime your body for sleep. For instance, foam rolling or similar activities can help reduce anxiety, enhance relaxation, and potentially increase serotonin levels—all of which contribute to falling asleep faster and experiencing more restorative sleep.
Exercise also helps regulate cortisol, the stress hormone, while naturally boosting melatonin production. Additionally, a slight increase in body temperature from movement prompts your body to cool down afterward, making it easier to drift off to sleep.
If you’re new to foam rolling, all you need is a firm object (like a foam roller, tennis ball, or lacrosse ball) and a bit of space. Focus on rolling out small areas like the front and back of your legs (quads and hamstrings), your glutes, upper back, and the soles of your feet. Spend just 5 to 10 minutes on this routine before bed.
And that’s it. If you find it challenging, try pairing it with your favorite podcast or audiobook. This not only helps your mind unwind, which is crucial for better sleep, but also turns the activity into a habit you’ll look forward to each night.
