Pelvic Floor Exercises for Better Sleep: The 5 Best Moves

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

That’s where this simple 10-minute pelvic floor routine comes in, helping 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?

Ever notice how your shoulders creep up when you’re stressed? Your pelvic floor muscles do the same thing. These muscles, located at the bottom of your pelvis, can tighten under stress, throwing your whole body off balance. Why? Because your pelvic floor is a key player in your “core system,” working in harmony with your diaphragm (your main breathing muscle) and deep abdominal muscles, Burkitt says. When one part of this team is out of sync, the rest feels the strain.

Here’s the fascinating connection: Your pelvic floor moves in rhythm with your breath, Burkitt says. When you inhale, these muscles gently lengthen. As you exhale, they naturally lift. But stress, poor posture, and daily habits can disrupt this flow, making it harder for your body to relax and unwind—both essential for falling and staying asleep, she says.

This is where pelvic floor exercises come in. Gentle movements that release tension and reconnect your breath with your body can help reset the balance. The result? Muscles that feel light, loose, and ready for rest, setting you up for a better night’s sleep.

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

• Feeling like you can’t fully relax at night
• Frequent urges to use the bathroom
• Lower back tension
• Difficulty taking deep breaths
• General feeling of 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 sleep positioning to ease your pelvic floor tension and help your body find its natural rhythm.

Before you start:

• Remember to focus on your breath. Breathing is “the foundation of relaxation,” Burkitt says.
• Listen to your body. “These movements should feel gentle,” Burkitt says. “If something doesn’t feel right, skip it.”

1. Diaphragmatic breathing reset

“Your diaphragm and pelvic floor are movement partners,” Burkitt says. “When your diaphragm moves properly, your pelvic floor can finally relax.” This breathing exercise will help you coordinate the two to help you catch better zzzs.

1. Lie face-up with your knees bent and feet flat, placing one hand on your lower ribs and one on your belly.
2. Breathe in through your nose, focusing on expanding your rib cage in all directions. Imagine your torso as a cylinder filling with air on all sides.
3. As you exhale through your mouth, feel your ribs soften.
4. Notice how your pelvic floor gently moves with each breath.
5. Continue breathing this way for 2-3 minutes.

2. 360° breathing expansion

“This helps release tension in your diaphragm, which directly affects your pelvic floor tension,” Burkitt says.

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

3. Happy baby hip release

Did you know hip mobility and pelvic floor tension go hand in hand? This position uses gravity to help you relax and release tightness in your hip region, Burkitt says.

1. Lie face-up and draw your knees toward your chest.
2. Hold the outside of your lower legs (or backs of thighs).
3. Keeping your low back on the bed, gently rock side to side and focus on letting your hips get heavy.
4. Continue for 2 minutes.

4. Pelvic clock mapping

Think of this as a mind-body connection exercise for your pelvic floor. It helps your brain pinpoint and release tension in specific areas, Burkitt says.

1. Lie face-up with your knees bent and feet flat.
2. Imagine a clock on your pelvis: 12 o’clock is your belly button and 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.
5. Continue for 2 minutes.

5. Optimal sleep position

“This position supports proper alignment of your pelvis and allows optimal breathing during sleep,” Burkitt says.

1. Lie face-up with your knees bent and feet flat, then roll to your side.
2. Place a pillow between your knees to keep your spine neutral. You can also support your waist with a small pillow if needed.
3. Breathing deeply, imagine your abdomen expanding in all directions.
4. Continue for 2-3 minutes.

When to see a physical therapist

If you’ve tried these exercises and still feel persistent pelvic tightness, it might be time to chat with a pelvic floor physical therapist. These experts specialize in diagnosing and treating pelvic issues, so don’t hesitate to get professional support.

Burket recommends seeing a pelvic floor physical therapist if you:

• Experience persistent pelvic pain
• Have trouble controlling your bladder
• Feel constant tension that won’t release
• Notice these symptoms affecting your daily life

Resources like PelvicRehab.com and the Academy of Pelvic Health Physical Therapy can help you find a qualified pelvic health specialist near you.