Ever crawl into bed exhausted—only to find your brain buzzing, your body tense, and sleep just out of reach?
You’re not alone.
Between hormone shifts, daily demands, and the mental noise we carry from sunrise to sundown, many women in midlife and beyond are tired but wired at night. And when this becomes a pattern, it affects everything: your mood, energy, focus, and long-term health.
Here’s the good news: there’s a surprisingly simple tool that can help you reset your sleep, calm your nervous system, and fall asleep more easily.
It’s not a supplement or screen detox. It’s movement. But not just any movement.
The Right Kind of Movement Before Bed
Gentle, intentional movement in the evening helps tell your body: It’s safe to rest now.
When we slow down with purpose—stretching, breathing deeply, and reconnecting with ourselves—we activate the parasympathetic nervous system (a.k.a. rest and digest mode). This signals the body to release tension and transition into a calmer, sleep-ready state.
The best part? You don’t need to commit to an hour-long routine or leave your house. Even 10–20 minutes of slow movement can make a difference.
What Evening Movement Might Look Like
Here are a few simple practices you can try tonight:
- Legs-Up-the-Wall Pose – Relieves tired legs and gently calms the body (need image)
- Seated Forward Fold – Soothes the spine and quiets the mind (need image)
- Gentle Supine Twists – Releases tension in the lower back (need Image)
- Box Breathing – Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.
- Six-Minute Body Scan – Lay down, breathe slowly, and mentally relax each part of your body, head to toe. Listen to this 6 min guided Yoga Nidra Meditation.
Let it be simple. Let it feel good. Let it be just enough.
Make It a Ritual, Not a Rule
This isn’t about perfection or adding more to your to-do list. It’s about offering your body a small act of care before sleep.
Think of it as an evening exhale—a way to transition from the noise of the day into a quieter, softer space.
Ready to Unwind with Us?
At Flostate Yoga + Fitness, we offer yoga classes with special stretch and release focus areas such as:
- Yoga Restore & Foam Roll: Lower Body
- Yoga Restore: Upper Body Myofascial Release
- Intensive Stretch & Foam Roll: Chest & Legs
These classes can help to downshift your nervous system and support deeper rest. Whether you join in person or from your living room, the goal is the same: to help you reset and feel more like yourself again.
Explore our yoga stretch & restorative offerings here → The Flostate
Have questions? We’d love to help you find the right fit. Contact us at info@theflostate.com
Here’s to better sleep, calmer nights, and mornings that feel a little lighter.