At first glance, pelvic floor health and restorative sleep habits might not seem to have much in common—but new research has found a surprising connection between the two. Did you know pelvic floor dysfunction (which affects up to 47 percent of adults across the globe) can worsen sleep quality?
In fact, more than 75 percent of folks with pelvic floor dysfunction experience frequent insomnia or other chronic sleep disturbances. So, what’s the overlap here, and how can you strengthen those pelvic floor muscles for more restful, healthier sleep?
Let’s explore the science behind this, along with a simple but effective bedtime pelvic floor routine.
Your Pelvic Floor & Relaxation
What are the pelvic floor muscles and why do you train them?
The pelvic floor is a muscle group at the base of your pelvis. These muscles work together to reinforce bowel and urinary control, enhance sexual function, cushion the reproductive organs and stabilize the core. A strong pelvic floor also contributes to postural alignment, circulation, lymphatic drainage, respiration and nervous system regulation.
But if your pelvic floor is weak, it can cause all sorts of dysfunction, such as incontinence, low libido, painful intercourse and muscle tension or spasms. That’s where pelvic floor exercises come in.
These movements consist of targeted muscle contractions and relaxations in the lower back, pelvis, glutes and abdominals. When you coordinate each movement with deep, rhythmic breaths from the diaphragm, you’ll increase neuromuscular strength in the pelvic floor.
Not only does this improve bodily functions, but it can also lead to better sleep.
Where do your sleep habits and pelvic floor health intersect?
When your pelvic floor holds tension, the resulting sensations often make it hard to relax into the calm, restful state required for sleep. Pelvic floor dysfunctions such as chronic musculoskeletal pain or a frequent impulse to urinate can cause both physical discomfort and mental anxiety, which inhibits the process of falling (and staying) asleep.
This exacerbates the risk of insomnia, research points out, which over time could contribute to weak immunity, hypertension, inflammation, cardiovascular issues and mental or emotional distress.
Another recent study from Frontiers in Public Health found a correlation between pelvic floor dysfunction and a higher risk of sleep apnea. That’s because tension in these muscles exerts abdominal pressure on the diaphragm, which can restrict airways and affect breathing while asleep. Not only is this a disturbance, but it can also be dangerous.
Fortunately, pelvic floor exercises offer numerous benefits to this part of the body, like muscular endurance, strength, coordination and balance, which alleviate dysfunction to promote more restful, restorative sleep.
According to the Journal of Clinical Medicine, conservative treatments (i.e. exercises and manual therapies) can also relieve the depression or anxiety associated with pelvic floor dysfunction to further mitigate insomnia.
Pelvic Floor Relaxation Exercises for Bedtime
If you feel tension around your pelvis and lower back, experience frequent bathroom urges or have a hard time taking deep breaths, these issues can make it difficult to relax and ultimately fall asleep at night.
Enter: this 10-minute pelvic floor routine. It’s a quick, simple and beneficial way to alleviate those common pelvic floor dysfunctions, so ease into a comfortable position and move through each exercise while focusing on the cadence of your breath.
Note: If you’re recovering from an operation, have recently given birth, or suffer from severe chronic pain in this area, consult with your healthcare provider before exercising.
1. Diaphragmatic Breathwork – 2 minutes
- Lie down on your back with both knees bent and feet on the floor, then place one hand on your stomach and the other just below your ribcage.
- Activate the diaphragm and inhale through your nose for 4 counts. Notice how your torso expands with the movement.
- Exhale through your mouth for 6–8 counts. Notice how your torso lengthens and softens with the movement.
- Continue on with this pattern of slow, rhythmic breathing for about 2 minutes.
2. Slow Contraction Holds – 10 repetitions
- Lie down on your back with both knees bent and feet on the floor, then draw in your pelvic floor muscles to the midline of your core.
- Contract the muscles tightly, then hold this position for 6–8 seconds. Now relax the muscles entirely for another 6–8 seconds.
- Continue with this movement sequence until you’ve done 10 repetitions.
3. Fast-Twitch Muscle Flicks – 10 repetitions
- Lie down on your back with both knees bent and feet on the floor, then squeeze and lift your pelvic floor muscles as quickly as possible.
- Contract the muscles tightly, then hold this position for 2 seconds. Now relax the muscles immediately for another 2 seconds.
- Continue on with this movement sequence until you’ve done 10 repetitions. Make sure to perform the exercise as fast as you can.
4. Lower Abdominal Bridges – 15 repetitions
- Lie down on your back with both knees bent and feet on the floor, then activate your core and push through both heels to lift your hips off the ground.
- Squeeze your glutes to stabilize the pelvic floor muscles, then hold this position for 5 seconds before lowering back down to the floor.
- Maintain whole-body alignment, from the shoulders all the way to the knees.
- Continue with this movement sequence until you’ve done 15 repetitions.
5. “Happy Baby” Hip Release – 2 minutes
- Lie down on your back with both knees pulled into your chest, then open both inner thighs out wide to stretch your hips.
- Reach up and grab on to the outside of each foot, while ensuring your lower back is still firmly pressed into the floor.
- Rock yourself from right to left in a gentle, rhythmic motion. Notice the expansion in your pelvic floor muscles and allow them to feel heavy.
- Continue on with this movement sequence on each side for about 2 minutes.
6. Down Training Exhalations – 2 minutes
- Lie down on your back with both knees bent and feet on the floor, then place one hand on your stomach and the other just below your ribcage.
- Force all the breath out of you with a long, slow exhalation through your mouth, followed by a quicker inhalation through your nose.
- Visualize your pelvic floor melting deeper into the floor on each exhale.
- Continue on with this pattern of intermittent breathing for about 2 minutes.
Bottom Line: A Healthy Pelvic Floor Means a Restful Night’s Sleep
An increase in pelvic floor strength could be the answer to banishing insomnia and reclaiming the sleep of your dreams. This quick but effective exercise routine will help reduce those pelvic floor issues that make you feel restless at night, so you can settle in for a relaxing bedtime with no disturbances or discomfort threatening to wake you up.
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