Yoga poses to help sleep

Yoga poses to help sleep. Some people’s sleep is not very good, so some methods need to be taken to improve it. Methods that can improve sleep There are many ways to help us sleep. In addition to some health care drugs, we can choose some yoga methods to help us sleep. Let’s take a look at the yoga postures that help us sleep. Yoga poses to help sleep 1

Plow pose

Choose a supine position on the carpet, straighten your legs forward and put your feet together, with your arms at your sides . Inhale, gently push your palms toward the floor, and lift your legs off the ground. Exhale, continue to raise your legs until they are above your head, and lift your buttocks and lower back off the ground. Lower your feet until your toes touch the floor. At this time, you must keep your breathing natural and relax your whole body.

Sleep aid: Plow pose allows the blood in your body to temporarily flow back, cleaning up the garbage in the blood, promoting blood circulation, relieving fatigue, improving metabolism, thereby making your sleep quality better. good.

Shoulderstand

The starting point is the same as Plow Pose. First, straighten your legs upward, lift your back off the ground, and rest on your shoulders. Keep breathing naturally.

Sleep aid: This kind of exercise can improve hemoglobin content, replenish the vitality of the brain and abdominal organs, and effectively regulate poor sleep.

Yoga Voice Meditation

Sit in a yoga meditation posture, close your eyes, focus on your breathing, and take a deep breath. When exhaling, first make an "O" sound, then close your lips and make an "M" sound until the breath is completely exhaled, and then inhale and repeat. Repeat. The sound you make should be loud enough for your ears to hear, focus on the speech, and feel the echo in your brain.

Sleep aid: If this method can relax the cerebral cortex and enter a quiet inner world.

If sleep is not very good, it is very helpful to choose to practice the yoga methods introduced above. These yoga methods can help us improve sleep and improve sleep quality. Of course, in addition to helping with sleep, there are other benefits that can enhance our physical fitness and improve our immunity. But this requires consistent practice to be effective. Yoga poses 2 to help you sleep

1. Simple forward bend.

Sit with your legs crossed and your upper body stretched forward - this posture is simple and easy for people who have never practiced yoga, and is very suitable for practicing before going to bed. This pose stretches the thighs and hips and relaxes the entire body.

Tip: If you feel your thighs are a little tight during practice, you can put a pillow under your buttocks.

2. Baby pose.

This is a typical resting pose used in yoga classes and is very effective in relieving mental stress and physical fatigue. The method is to fold the body towards the thighs, bend the arms forward as much as possible or place them on both sides of the body, so that the forehead touches the ground.

Tips: Take a deep breath when doing this pose, and at the same time gently rub your forehead on the floor from side to side to release the pressure between your eyebrows.

3. Standing forward bend.

To do this well, keep your feet 15 centimeters apart while standing, lean forward until your body touches the ground, or bend your arms and use one hand to grab the elbow of the other arm. This posture not only reduces stress, but also helps relieve headaches and insomnia.

Tips: Swing your upper body to both sides while breathing. If you feel some pain in your hips and legs, you can relieve it by bending your knees.

4. Plow style.

Maintaining the plow yoga pose for one to five minutes can help promote sleep. The method is to lie on the ground, raise your legs until they are over your head, put your toes on the ground, and support your entire body with your arms in the opposite direction.

Tip: This posture reverses the blood flow and injects new vitality into the body. Promote blood circulation, in addition to nourishing spinal nerves, it can also be used for skin care. In addition, it can also eliminate back pain and waist pain, and reduce fat in the waist, hips, and legs. It is also very beneficial to various internal organs.

5. Corpse posture.

Corpse pose helps the body enter sleep mode. While doing this pose, your attention will be focused on your body and breathing, leaving the worries of the day behind.

Tip: Concentrate your thoughts and consciousness, and stress and restlessness will disappear. 3 yoga poses to help sleep

What are the methods to help sleep

1. A normal and natural mentality

Don’t worry too much when you have insomnia. The more nervous you are, the more nervous you are. , the more you force yourself to fall asleep, the more counterproductive the result will be. Some people are even more nervous when they have insomnia for many days in a row. They think that if their brains cannot rest like this, their life span will be shortened and they will also get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

2. Seek and eliminate the causes of insomnia

There are still many factors that can cause insomnia. As long as we search carefully, we can find the factors that affect sleep. Don’t Treat poor sleep as a minor problem.

3. Relax your body and mind, which is good for sleep

Take a walk outdoors for a while before going to bed to relax your mind. Before going to bed, take a bath or soak your feet in hot water, and then go to bed. Getting a good night's sleep has all the benefits and no harm. There are many specific methods to induce the human body to enter a sleep state, such as relaxation techniques, which have been spread among the people and can be used. In addition, two simple and easy methods are introduced:

①Closing eyes and entering tranquility

After going to bed, first close your eyes, and then open them slightly, Although some contact with the outside world is maintained, mental activities are still functioning. However, the tension of sympathetic nerve activity has been greatly reduced, inducing the human body to gradually enter a sleepy state.

②Mingtiangu method

After going to bed, lie on your back with your eyes closed, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear whirring. sound. Bounce the number of times until you feel slightly tired. After stopping bouncing, slowly bring your head closer to the pillow, and then place your head naturally on both sides of your body, and you will fall asleep quickly.

4. Sleep induction

You can listen to regular and controlled music, which will help us sleep. This way It can also establish conditioned reflexes that induce sleep.

5. Drinking hot milk method

Drinking a cup of hot milk with sugar before going to bed. According to research, it can increase the secretion of insulin in the human body and increase the entry of amino acids into brain cells. Secretes serotonin for sleep; at the same time, milk contains trace amounts of hormone-like substances, which have a calming and tranquilizing effect, thus promoting the body to fall asleep peacefully.

6. Suitable sleeping position

Of course, the sleeping position should be comfortable and can vary from person to person. However, it is better to sleep on your side. Health expert Cao Cishan pointed out in "Sleeping Tips": "Lie on your left side and bend your left foot, bend your left arm, support your head on your hand, stretch your right foot, and place your right hand between your right thighs. On the right side, The opposite is true for lying down. "This sleeping position is conducive to relaxing the whole body and sleeping peacefully.

7. Eat fruits

If you are tired and have difficulty falling asleep, you may wish to eat fruits such as apples, bananas, tangerines, oranges, and pears. Because the aroma of this type of fruit has a sedative effect on the nervous system; the sugar in the fruit can inhibit the cerebral cortex and make it easier to enter a sleep state.

8. Relax your mind

If you are on a business trip and are unable to adapt to the environment and suffer from insomnia, you should be mentally prepared first, proactively adjust, and be prepared, so as not to worry about not sleeping well due to nervousness. At the same time, you can also use the above sleep-aid methods to avoid insomnia.

9. Self-hypnosis

Don’t think that “counting sheep” is just a trick used by adults to trick children. It has no scientific basis. In fact, "counting sheep" is also a method of self-hypnosis.

When you are troubled by life problems and have difficulty falling asleep, you can lie in bed and count sheep. When counting, imagine yourself lying on a prairie: one little white sheep after another. Jump from one side of the railing to the other... you will soon regain your calm mood and fall asleep naturally.

10. Chatting and reducing stress

When returning home at night, falling asleep immediately is the life attitude of many working people. When you are so tired from work, how can you have time to chat with your lover after dinner? In fact, after a busy day, you can enjoy a relaxing atmosphere with your lover and relieve your nervousness, which is better than rushing to sleep. Daytime work stress.

11. Soak your feet to help you sleep

Washing your feet before going to bed has many benefits. Because there are countless nerve endings in the soles of the feet connected to the brain. Soaking your feet in hot water before going to bed not only stimulates the nerves in your feet, but also promotes blood circulation throughout the body, inhibits and relaxes the cerebral cortex, activates peripheral nerves, strengthens memory, and makes your feet and brain feel light and refreshing, which is helpful. To speed up falling asleep. The appropriate water temperature for foot bathing is about 40 degrees, and it should be soaked through the ankles.

12. Regular sleep

Irregular living habits are the culprit of irregular sleep. Sleep must be regular, because everyone's living habits are driven by their own biological clock. Only by having an orderly schedule can you have high-quality sleep. Only by maintaining a regular daily routine can we form conditioned reflexes, develop good sleep habits, and promote sleep.

13. Don’t force yourself to fall asleep

When you toss and turn in bed and cannot fall asleep for a long time, the more you force yourself to fall asleep, the greater the psychological pressure will be, making it difficult to fall asleep. At this time, you can relax, think about other things, or read a book to distract yourself from the pressure of rushing to sleep, which will make it easier to fall asleep.

14. Avoid stimulation

Excessive exercise, watching horror movies, and always thinking about work and future problems will only make your nerves unable to relax. So how can you sleep peacefully? Stay away from the above negative stimuli for at least half an hour to an hour before going to bed and divert your attention. Maintaining a relaxed mood will help you sleep.

15. Exercise before going to bed

Although it is not easy to do strenuous exercise before going to bed, doing some muscle-relaxing exercises can help you fall asleep. First do a few minutes of relaxing calisthenics, then lie on the bed, close your eyes, maintain steady breathing, and tighten and relax the muscles throughout your body.

From the head to the neck, arms and hands, upper body, waist, buttocks, and finally the legs, let the muscles of the whole body relax and fall asleep naturally.

Precautions

Use the above methods to avoid talking or thinking while going to bed; sleep with your heart first, then sleep, that is: do not overuse your brain before going to bed, and eliminate it after going to bed. Keep all distracting thoughts quiet; in addition, pay attention to the quiet bedroom environment, fresh air, and suitable hard and soft beds, which can improve the quality of sleep.

If you sleep well, you will be full of energy when you wake up!