As Pilates teachers, we give so much of our energy to others, guiding movement, correcting alignment, and ensuring our clients feel supported. But after a long day of teaching, how often do we prioritise our own well-being? A structured evening ritual can be a game-changer, helping to restore both body and mind.
Here’s how to create a self-care evening routine that promotes recovery, relaxation, and readiness for the next day.
1. Transition Mindfully from Work to Rest
Before diving into your evening, take a moment to mentally and physically transition from teaching mode to personal time. This could be as simple as:
Changing into comfortable clothes
Taking a few deep breaths before stepping into your home
Playing a favourite piece of music that signals the end of the workday
Giving yourself permission to leave work at the door can help prevent the feeling of being 'switched on' all evening.
2. Unwind with Gentle Pilates Movement
While Pilates is our profession, it can also be part of our personal self-care practice. Teaching all day is not the same as moving for yourself, so consider incorporating a short, restorative session into your evening.
Try:
Spinal mobility exercises to release tension from standing or demonstrating all day
A gentle stretch sequence focusing on areas that feel tight from cueing, walking, or adjusting clients
A few deep, controlled breaths to reset your nervous system
This doesn’t have to be a full workout, just 5-10 minutes of intentional movement can help reset your body.
3. Prioritise Hydration and Nourishment
After a busy day, it’s easy to forget basic needs like hydration and nutrition. Pilates teaching is physically and mentally demanding, so replenishing your body is essential.
Hydrate: A calming herbal tea (chamomile, peppermint, or lemon balm) can signal to the body that it’s time to unwind.
Refuel: Choose a balanced meal with protein, healthy fats, and complex carbohydrates to support recovery.
Magnesium for relaxation: Foods like dark leafy greens, nuts, and seeds can help ease muscle tension and promote better sleep.
4. Reduce Screen Time and Stimulating Activities
It’s tempting to scroll through social media, answer emails, or watch TV late into the evening, but these activities keep the brain stimulated. Instead, try:
Reading a book (fiction, mindfulness, or anything that helps you switch off)
Listening to a calming podcast or music
Journaling or reflecting on the day's teaching wins and lessons learned
If screen time is unavoidable, consider blue light filters or switching to 'night mode' on devices to minimise sleep disruption.
5. Wind Down with a Relaxing Ritual
Small habits can create a powerful self-care evening routine. Consider:
A warm bath or shower to relax muscles and calm the nervous system
Using essential oils like lavender or eucalyptus to promote relaxation
Practising mindfulness or meditation to help quiet the mind before bed
Even something as simple as lighting a candle and taking a moment of stillness can help shift you into a restful state.
6. Prioritise Quality Sleep
A restful night is the foundation of energy, focus, and resilience for the next day. To improve sleep quality:
Keep a consistent bedtime (your body thrives on routine)
Create a calm sleep environment (cool, dark, and quiet)
Avoid caffeine or heavy meals too close to bedtime
If your mind races with thoughts about classes, write them down before bed, this can help offload worries and allow for deeper sleep.
Final Thoughts
As Pilates teachers, we encourage our clients to prioritise self-care, but we must also lead by example. Creating a personal evening ritual doesn’t have to be complicated, it’s about intentional moments that support recovery, relaxation, and overall well-being.
What’s one habit you could introduce into your evening routine this week? Let’s make self-care a priority, not an afterthought.
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