🧘 Gentle Evening Workout

10-Minute Training for Better Sleep

Reduce stress and prepare your body for a deep night's rest with targeted stretching and yoga exercises.

65% Better sleep quality
through exercise

10min Daily effort
is enough

PMR Medically
recommended

🏃‍♂️ Chapter 1: Why Movement Helps

Physical fatigue is the best natural sleep booster.

Sleep Pressure (Adenosine)

When we move and consume energy, our body breaks down adenosine in its cells. Adenosine acts like a natural sedative in the brain and builds up what is known as "sleep pressure." The more adenosine produced during the day (through activity), the deeper we sleep at night.

Additionally, exercise effectively breaks down stress hormones like cortisol and adrenaline. Those who sit at a desk all day and accumulate stress often go to bed with a "full head" but a "not tired body." Movement brings both into harmony.

⏰ Chapter 2: The Right Timing

When you train is just as important as what you train.

🌅

Morning

Cardio & Strength
Wakes you up

🌆

Evening

Yoga & Stretching
Calms you down

🚫

Late

No HIIT
Heart rate too high

Beware of the "Runner's High"

Intensive training (CrossFit, fast running, heavy weightlifting) temporarily increases cortisol levels and core body temperature. Both are signals for alertness. If you do such workouts late at night (after 8 PM), it can take 3-4 hours for the body to switch back to sleep mode.

Therefore, in the evening, the motto is: "Stretch gently, don't exhaust yourself."

🧘‍♀️ Chapter 3: Yoga & Stretching

The best exercises to shut down the nervous system.

Child's Pose (Balasana)

Kneel down, place your forehead on the floor, and stretch your arms far forward. Breathe deeply into your lower back.

Legs Up the Wall (Viparita Karani)

Lie on your back and stretch your legs vertically up a wall. Promotes venous return and calms you down immediately.

Reclining Butterfly

Lie on your back, soles of feet together, knees falling outward. Opens the hips (where we often store stress).

🧠 Chapter 4: Progressive Muscle Relaxation (PMR)

A medically recognized technique against inner restlessness.

Tense to Relax

The method developed by Edmund Jacobson is based on a simple principle: a muscle group that has been consciously and strongly tensed will relax more deeply afterwards.

Lie down and close your eyes.
Tense a muscle group (e.g., right hand into a fist) for 5 seconds maximally.
Release abruptly (not slowly!).
Feel for 10-20 seconds how the warmth flows into the muscle.
Repeat this throughout the whole body (arms, face, shoulders, stomach, legs).

✨ Chapter 5: The 10-Minute Routine

Your concrete plan for tonight. No equipment needed.

⏱️ The Routine

Min 0-2: Gentle neck rolls and shoulder circles (releasing tension from the day).
Min 2-5: Standing forward fold (letting go) and Cat-Cow position (mobilizing the spine).
Min 5-8: "Legs up the Wall" pose (Viparita Karani) - just lie there and breathe.
Min 8-10: Lying in bed: 5 deep belly breaths, focus on gratitude.

❓ Frequently Asked Questions

Can I do the training in pajamas?

Yes, absolutely! The goal is relaxation, not a sweaty workout. Comfortable clothing is perfect.

Do I need to use a yoga mat?

A carpet is often sufficient. You can even do the "Legs up the Wall" and breathing exercises directly in bed.

What if I fall asleep during it?

That's the best sign! If you fall asleep during PMR or stretching, the exercise has fulfilled its purpose 100%.

Is strength training completely forbidden in the evening?

Not forbidden, but pay attention to the gap. Finish heavy training at least 2, better 3 hours before going to bed.

Does walking also help?

Yes, an evening walk is excellent. Fresh air and light movement have a calming effect, as long as you are not power walking or jogging.

Would you like a personalized plan?

Every body is different. The Health & Wellness Assistant can create a tailor-made evening movement plan that fits exactly your needs and time windows.

💬 Create Training Plan