Wind down at night with a low-intensity routine that supports recovery, enhances movement quality and promotes better rest. Evening workouts often get a bad rap for negatively impacting sleep, but the problem with evening exercise isn’t when you move — it’s how.
Some studies show that high-intensity training, heavy lifting and explosive workouts late at night can interfere with sleep by driving up your heart rate, spiking cortisol and elevating your core body temperature.
Conversely, research suggests engaging in low-intensity, restorative movement has the opposite impact on sleep and can help support recovery, improve circulation and regulate blood sugar.
“If you’re looking for a workout to do before bed to help wind down and support recovery, it should be something low-intensity and restorative in nature,” says Nicole Davis, CPT, a certified personal trainer.
“Stay away from high-intensity, high-load and high-impact exercises that get the heart rate and core temperature soaring.”
Davis designed the following evening workout to help improve your sleep, blood sugar and mobility. Perform this routine two to four evenings per week and follow the prescribed reps, holds and rest periods. Including warm-up and cool-down, the entire workout should take no more than 30 minutes.
Dynamic stretch warm-up
Perform three rounds total and aim to complete all reps of one exercise before moving to the next. Rest for two to three slow breaths between exercises and three to five breaths between rounds.
1. PVC Pipe Around-the-World Stretch
This warm-up exercise opens your shoulders, chest and upper back while supporting thoracic mobility.
- Hold a PVC pipe, broomstick, or resistance band with a wide grip.
- Stand tall with your ribs stacked over your hips.
- Slowly circle around your head and torso.
- Keep your arms long and movement controlled.
- Complete four to six slow rotations in each direction.
2. Kneeling Lunge Stretch
This exercise helps restore hip extension and lengthen your hip flexors, which can enhance posture and reduce low-back tension before bed.
- Start in a half-kneeling position with one knee down.
- Shift your hips forward without arching your lower back.
- Keep your torso upright and core engaged.
- Pause for one to two seconds at the end of the movement, then return to the starting position.
- Perform four to six reps per side.
3. Cat-Cow
This classic movement has stood the test of time for a reason. It mobilizes your spine, improves breathing mechanics and reduces stiffness accumulated throughout the day.
- Get down on your hands and knees.
- Round your back while tucking your chin in (cat).
- Slowly drop your belly and lift your chest (cow).
- Move with your breath.
- Complete four to six slow cycles.
Evening 'wind-down' workout
For the following workout, perform three rounds per exercise. Plan to rest for 20 to 30 seconds between exercises and one to two minutes between rounds.
1. Glute Bridge Hold
Glute bridge holds activate your glutes and posterior chain (backside) to help support hip stability and reduce lower-back strain.
- Lie on your back with your knees bent and feet flat.
- Engage your core and press through your heels.
- Lift your hips until your shoulders, hips and knees align.
- Squeeze your glutes while breathing slowly and steady.
- Hold for 30 to 60 seconds.
2. Bird-Dog
This dynamic core exercise helps train core stability and coordination, which helps protect your spine.
- Get down on your hands and knees.
- Extend one arm and the opposite leg (e.g., right arm and left leg).
- Keep your hips and shoulders level.
- Pause for one to two seconds then return to the starting position.
- Perform six to eight reps per side.
3. Side-Lying Leg Raise
This exercise strengthens your hip abductors, which support pelvic stability and balance during walking and daily movement.
- Lie on your side with your legs stacked.
- Keep your body in a straight line from head to toe.
- Lift your top leg slowly without rocking.
- Lower slowly back to the starting position.
- Complete eight to 10 reps per side.
4. Shoulder YTW
This restorative exercise helps improve upper back strength and shoulder positioning, which can help improve rounded posture.
- Lie face down or hinge forward at your hips slightly while standing.
- Raise your arms into a Y shape, then T, then W.
- Focus on squeezing your shoulder blades together.
- Keep your movements slow and controlled.
- Perform four to six reps of each position.
5. Banded Psoas March
The banded psoas march helps strengthen your hip flexors while increasing pelvic control.
- Anchor a light resistance band around your feet or ankles.
- Stand tall with your core engaged.
- Lift one knee against the resistance band’s tension.
- Lower slowly with control and switch sides.
- Complete four to six reps per side.
Static stretch cool-down (optional)
For this cool-down, aim to do three rounds total.
1. Seated Side Bend
Seated side bends help release tension through your lats and obliques, which can help you relax before bed.
- Sit upright in a sturdy chair with your feet planted.
- Reach one arm overhead.
- Gently bend to the opposite side.
- Hold for 15 to 20 seconds per side.
2. Wide-Stance Forward Fold
This move stretches your inner thighs and posterior chain while promoting parasympathetic relaxation.
- Stand tall with your feet wide apart.
- Hinge forward at the hips with a relaxed spine.
- Let your arms hang loose in front of you.
- Hold for 20 to 30 seconds.
Wall Lat Stretch
This deep stretch helps reduce upper-body tension that can impact sleep quality.
- Raise your arms and place your hands on a wall.
- Sit your hips back slightly until you feel a stretch in your sides and upper back.
- Hold for 20 to 30 seconds.
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