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Are you struggling to drift off or stay asleep? It might be time to rethink your bedtime routine. While advice like “just take deep breaths” is a great start, it often misses a big piece of the puzzle: pelvic floor tension.

As Alyssa Burkitt, DPT, a pelvic floor physical therapist at Bespoke Physical Therapy in San Diego, notes, “Your pelvic floor, breathing, and sleep quality are all connected in ways that might surprise you.” True relaxation goes beyond surface-level breathing; it’s about syncing your breath with your body, especially your pelvic floor.

This is where a simple 10-minute pelvic floor routine can help you let go of stress and set the stage for truly restful sleep—all from the comfort of your bed.

How Can Pelvic Floor Exercises Help You Sleep?

Have you ever noticed how your shoulders creep up when you’re stressed? Your pelvic floor muscles can respond in the same way. These muscles, located at the bottom of your pelvis, tighten under stress, throwing your whole body off balance. The pelvic floor is a key player in your “core system,” working in harmony with your diaphragm (your main breathing muscle) and deep abdominal muscles, according to Burkitt. When one element of this trio is out of sync, the rest feels the strain.

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The fascinating connection lies in the rhythm of your pelvic floor with your breath. As Burkitt explains, when you inhale, these muscles gently lengthen; when you exhale, they naturally lift. However, stress and poor posture can disrupt this flow, making it harder for your body to relax and unwind—essential elements for falling and staying asleep.

This is where pelvic floor exercises come into play. Gentle movements can help release tension, reconnect your breath to your body, and reset the balance, ultimately resulting in muscles that feel light, loose, and ready for rest, thereby enhancing your overall sleep quality.

Not sure if you’re dealing with a tight pelvic floor? Look for these signs:

• Feeling unable to fully relax at night
• Frequent urges to use the bathroom
• Lower back tension
• Difficulty with deep breaths
• General tension in your pelvis

“Your pelvic floor, breathing, and sleep quality are all connected in ways that might surprise you.” —Alyssa Burkitt, DPT

A 10-Minute Pelvic Floor Routine for Better Sleep

Designed by Burkitt, this evidence-based 10-minute bedtime routine combines muscle relaxation, breathing mechanics, and optimal sleep positioning to alleviate pelvic floor tension and help your body find its natural rhythm.

Before starting:

• Focus on your breath. Breathing is “the foundation of relaxation,” Burkitt says.
• Listen to your body. If any movement doesn’t feel right, skip it.

1. Diaphragmatic Breathing Reset

“Your diaphragm and pelvic floor are movement partners,” notes Burkitt. By coordinating the two, you can catch better zzzs.

1. Lie face-up with your knees bent and feet flat; place one hand on your lower ribs and the other on your belly.
2. Breathe in through your nose, expanding your rib cage in all directions.
3. Exhale through your mouth, feeling your ribs soften.
4. Notice your pelvic floor moving gently with each breath.
5. Continue this for 2-3 minutes.

2. 360° Breathing Expansion

This technique helps release diaphragm tension, which directly affects pelvic floor tension.

1. Lie face-up with knees bent and feet flat; place your hands on the sides of your rib cage.
2. Inhale, breathing into the sides and back of your ribs. Imagine your rib cage opening like an umbrella, keeping your shoulders relaxed.
3. Continue this for 1-2 minutes.

3. Happy Baby Hip Release

This position uses gravity to relax and release tightness in your hip region, which is interconnected with pelvic floor tension.

1. Lie face-up and draw your knees toward your chest.
2. Hold the outside of your lower legs or the backs of your thighs.
3. Keep your low back on the bed while gently rocking side to side.
4. Continue for 2 minutes, focusing on letting your hips feel heavy.

4. Pelvic Clock Mapping

This exercise helps connect your mind and body, targeting and releasing specific areas of tension in the pelvic floor.

1. Lie face-up with knees bent and feet flat.
2. Visualize a clock on your pelvis: 12 o’clock is your belly button; 6 o’clock is your pubic bone.
3. Gently trace small circles around the “clock,” noting any tight spots.
4. Gradually make the circles smaller for 2 minutes.

5. Optimal Sleep Position

This position supports pelvic alignment and optimal breathing during sleep.

1. Lie face-up with knees bent and feet flat, then roll to your side.
2. Place a pillow between your knees to maintain spinal neutrality.
3. Breathe deeply, imagining your abdomen expanding.
4. Continue this for 2-3 minutes.

When to See a Physical Therapist

If you’ve tried these exercises and still experience persistent pelvic tightness, it may be beneficial to consult a pelvic floor physical therapist. These specialists focus on diagnosing and treating pelvic issues, offering professional support when necessary.

Consider seeking a pelvic floor physical therapist if you:

• Experience ongoing pelvic pain
• Have trouble controlling your bladder
• Feel constant tension that won’t ease
• Notice these symptoms impacting your daily life

Resources such as PelvicRehab.com and the Academy of Pelvic Health Physical Therapy can guide you in finding a qualified pelvic health specialist nearby.