Yoga to promote sleep

Yoga to promote sleep. Nowadays, people’s pace of life has accelerated, which puts too much pressure on people. Many people have insomnia. In addition to using drugs for poor sleep, A healthier way is to practice yoga. So, let’s share yoga that promotes sleep. Yoga that promotes sleep 1

The first pose: full locust pose

Practice: prone, lower legs At 90 degrees, the pillow is sandwiched between the calves. When inhaling, lift your upper body and legs as high as possible off the ground and hold for 4 breaths. Exhale to restore.

Efficacy: Leg-clamping pillows can promote the consumption of inner thigh fat, increase back contraction, increase comfort after relaxation, and improve sleep quality.

Second pose: Boat pose

Method: Lie on your back with pillows on your calves. Inhale, raise your upper body and legs, and hold for 4 breaths. Restore when exhaling (if you find it difficult, you can use both hands to hold the edge of the pillow).

Efficacy: Use the weight of the pillow to strengthen abdominal muscle contraction, reduce fat, stimulate nerves, calm the mind, and improve sleep quality.

The third pose: Leg-stretching pose

Method: Lie on your back and put a pillow between your calves. Inhale, raise your legs upward 45 degrees, and hold for 4 breaths. Exhale to restore.

Efficacy: Improve the condition of the belly. Strengthen the strength of the spine and help you sleep.

The fourth position: inverted position

Method: Lie on your back with pillows under your buttocks, legs upright against the wall, and hold for 2-5 minutes.

Efficacy: Eliminate calf edema, blood can fully flow back to the upper body, treat and prevent varicose veins, and make you feel sleepy quickly.

6 dietary remedies to promote sleep

1. Lotus osmanthus and Zaoren decoction

10 grams of longan, 20 grams of lotus seeds, 5 grams of wild jujube kernels, 10 jujubes, 5 grams of Schisandra chinensis for easy sweating, 10 grams of Ganoderma lucidum for obvious weakness, 10 grams of lily for obvious deficiencies and restlessness, 30 grams of Chinese yam for obvious spleen deficiency, and take together with boiled soup.

This recipe is suitable for people with deficiency of heart, spleen, blood and poor appetite, insomnia and forgetfulness.

2. Ganmai Jujube Soup

10 grams of licorice, 5 jujubes, and 10 grams of wheat. Soak the three herbs in cold water, decoct them over low heat, and decoct them twice, then combine the decoctions. Twice a day, take it warmly in the morning and evening, drink soup and eat dates.

Anyone with insufficient heart energy, yin deficiency and low blood, insomnia, night sweats, irritability, and sadness and want to cry can take this product.

3. Jujube and Fu Shen porridge

5 jujubes, 50 grams of corn, and 10 grams of Fu Shen. Decoct Fu Shen in water, filter out the juice, and cook Fu Shen liquid with jujube and corn to make porridge. Take 2 times a day, morning and evening.

This prescription has the effects of strengthening the spleen and nourishing the heart, calming the mind and improving the intelligence.

4. Onion and jujube drink

20 jujubes and 10 grams of green onions. Break open the jujubes, put them into the pot with the green onion, add water and simmer, take out the soup after 15 to 20 minutes. Take it with warm drink once every night.

This prescription is suitable for palpitations and fatigue, lack of food, fatigue, boredom and insomnia.

5. Lily porridge

30 grams of fresh lily, 50 grams of glutinous rice, and appropriate amount of rock sugar. Cook the glutinous rice into porridge. When the rice is cooked, add lily and cook until the porridge is complete. Season with rock sugar. If there is no fresh lily, you can use 10 grams of dried lily instead and cook it directly with rice to make porridge. Twice a day, take warm in the morning and evening.

6. Mulberry and Lily Porridge

100 grams of fresh mulberries and 50 grams of fresh lily. Wash the two ingredients, decoct them in water and take them once a day.

This prescription is suitable for patients with heart-kidney disharmony, restlessness, heat, and insomnia. People with spleen and stomach deficiency and diarrhea should avoid using this prescription.

9 tips to promote sleep

1. Keep the room temperature slightly cooler. A slightly cooler bedroom temperature can help you sleep better.

2. Stay away from coffee and nicotine before going to bed. It is recommended that you do not drink coffee eight hours before going to bed.

3. Take a bath before going to bed. A hot bath before bed can help relax your muscles and help you sleep better.

4. Don’t rely on sleeping pills. Always consult your doctor before taking sleeping pills. It is recommended that you do not take sleeping pills for more than 4 weeks.

5. Stick to a regular schedule and don’t sleep too late on weekends. If you go to bed late on Saturday and wake up late on Sunday, you may suffer from insomnia on Sunday night.

6. Do not eat or drink heavily before going to bed. Eat a small dinner about two hours before going to bed, and do not drink too much water, because constant trips to the toilet at night will affect the quality of your sleep; do not eat spicy and oil-rich foods at night, as these foods will also affect your sleep.

7. Choose exercise time. Exercising in the afternoon is the best time to help you sleep, and regular physical exercise can improve the quality of sleep at night.

8. Sleeping should be done at night. Napping during the day may result in sleep deprivation at night.

Sleep time during the day should be strictly controlled within one hour, and you should not sleep after three o'clock in the afternoon.

9. Keep quiet. Turn off the TV and radio, as silence is very beneficial to improving the quality of your sleep. Yoga to promote sleep 2

What should women do if they have insomnia and dreaminess?

1. Build confidence

Don’t worry too much about occasional insomnia problems, just believe in yourself Your body will naturally adjust to it. After occasional insomnia, if you don't think too much, you will naturally fall asleep when you feel sleepy. The more worried you are after insomnia, the easier it is to suffer from insomnia. This is just like the expression "once bitten by a snake, ten years afraid of well ropes". Once a psychological encounter occurs, you will be afraid. Many people have insomnia because they think too much.

2. Regular work and rest time

Develop the habit of going to bed and getting up at a time to establish your own biological clock. Especially in winter, don’t stay in bed and play until you wake up. Just get up.

3. Insist on moderate exercise

Maintaining a certain amount of exercise every day can keep women in good health, and can also make the body feel tired, making you more sleepy and easier to fall asleep.

4. Establish a sense of security

Many girls have trouble sleeping and have many dreams, mostly because of a lack of sense of security, especially single women. Having enough sense of security can allow women to have a better sleep, but this sense of security should not come from the outside world, but from within. To have a sense of security, you must first strengthen your heart. In addition, you should check the doors and windows before sleeping alone to ensure safety before going to bed. Giving yourself good hints can also establish a sense of security.

5. The bed is only for sleeping

Develop the habit of sleeping on the bed only; do not read in bed, do not make phone calls in bed, Watch TV in bed. Because playing with mobile phones and computers in bed often destroys my habit of sleeping regularly.

6. Treat insomnia through syndrome differentiation and classification of traditional Chinese medicine

Insomnia is not an invincible disease. Jingtian, an old Chinese medicine doctor, uses the four diagnostic methods of traditional Chinese medicine: sight, smell, inquiry, and incision, assisting physical examination, distinguishing deficiency and excess, and dialectical analysis. Type, comprehensive use of acupuncture, massage, acupoint injection, traditional Chinese medicine and other methods to calm the mind and calm the mind on the basis of purging excess and replenishing deficiency, such as nourishing blood and calming the nerves, calming convulsions and calming the mind, clearing the heart and calming the mind, and combined with psychiatric treatment to eliminate tension and anxiety and maintain energy Comfortable and improve sleep, 1-2 courses of treatment can significantly improve sleep and avoid the side effects and dependence of Western medicine. Yoga movements to promote sleep 3

Yoga movements to aid sleep

1. Yoga movements to aid sleep: seated back stretch

A simple sitting posture. Raise your hands in front of your body. Hold the palms of your hands opposite each other and inhale without moving. Exhale, push your arms forward and your back back. Relax your head forward, look toward your abdomen, and hold for 2-3 breaths.

This exercise can effectively relax our shoulders and neck, so that our body and mind can be well relaxed, which is very helpful in alleviating insomnia.

2. Half-spinal twisting yoga movement that helps sleep

Sit up, bend your left knee, put your left heel close to the outer edge of your right hip, place your instep on the ground, and bend your right knee. The sole of your right foot falls on the outside of your left knee, and your right hand supports the ground behind your hip.

Place your left elbow against the outside of your right knee, hold your hands on your hips, stretch your back, open your chest, turn your head to the right, and maintain the posture for 5-7 breaths. Repeat on the other side.

Practicing this pose before going to bed can help us regulate our physical health and relax our body and mind. Continuous practice can help us slim down our waist and back, relieve constipation, etc.

3. Side-lying twisting yoga movements that help sleep

First lie flat on the ground, bend your left foot, and keep your foot as close to the root of your thigh as possible. Lightly touch your left knee with your right hand, move your left foot to the right side of your body, and place your left hand straight and flat on the ground.

Look at the front of your left hand, press your left foot close to the ground with your right hand, put your shoulders on the ground, stay for 1-5 minutes, then change feet and repeat. During the process, you can take deep breaths and exhale to adjust the breathing rate.

When doing twisting movements before going to bed, it is recommended to lie down directly on the ground. During the twisting process, the cervical spine, back, and lumbar muscles can be stretched. Deep breathing at this time can help clear the respiratory tract and help the body enter a resting state. .

4. Do the bent pigeon pose before yoga movements that help sleep

Open your hands slightly wider than shoulder width, kneel with your knees shoulder-width apart, point your toes on the ground, and support your arms The upper body is off the ground, and the upper body, arms and legs are at 90 degrees.

Put the soles of your feet back on the ground and push your hips back and up. The person and the ground form a large triangle. The entire back to the tailbone extends toward the sky into downward dog pose. Stay for at least 5 breaths.

Lift your right heel off the ground, lift your left knee toward your abdomen, then slowly lower it to the floor, with the outside of your left foot flat against the ground and slightly bent.

Put your elbows on the ground, the front of your right thigh and knee on the ground, keep your balance on your toes, make sure your pelvis is back to normal, do not lift or tilt it, then fully straighten your hands forward, body and right leg Keep the instep completely on the ground, put your upper body strength on your left leg, stay for 5-10 minutes, then change feet and repeat the action.

For those with strong tendons, it is recommended to place a towel under the left hip to help ensure that the hip does not tilt higher or lower to avoid injury.

Principles of practicing sleep yoga

1. Use the correct order

The sequence of yoga postures is logical and sequenced The art involves correctly arranging a specific pose to maximize practice. A good sequence of yoga exercises takes into account your end goals, the most effective and safest way, and may vary from person to person.

2. Slow and Steady

Relax and relax at any time. Yoga should not be rushed, no matter what day you are on and how little time you have. When you are in a hurry, you cannot deeply understand the core idea of ????yoga. Don't try to rush through the poses, and remember that resting poses are just as important as active ones, as are warming up.

3. Focus on your breathing

Focusing on your breathing helps ensure the unity of body and spirit. Everything starts with breathing. Remember, always synchronize your body and movements. There are four ways your body can bend: forward, backward, sideways, and zigzag. Make it a point to move gracefully between poses and notice your breath. Align your breath with the movement so that your body has a holistic function. Inhale as yoga opens your body and exhale. when folding your body.

4. Commitment to keep practicing

Sticking to yoga requires a lot of practice. A good way is to choose a relatively fixed place and time for you to practice, preferably a quiet place where you can be alone and peaceful. Once you start practicing yoga every day, give yourself some time to get used to it. Don't be too hard on yourself.