In this fast-paced urban life, white-collar female friends in the workplace will suffer from poor sleep quality due to work and family pressure. Sometimes they will also suffer from insomnia symptoms, and long-term poor sleep It will also affect our physical health. Here, the editor recommends some yoga moves that can help with sleep. I hope it can better help female friends improve their sleep quality. So what yoga moves can improve sleep? What are some yoga moves to improve sleep?

1. Yoga moves to improve sleep

The first position: full locust pose

Method: Lie on your stomach, with the upper and lower legs at 90 degrees, and a pillow 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: The leg-clamping pillow can promote the consumption of inner thigh fat, increase the contraction of the back, increase the comfort after relaxation, and improve the quality of sleep.

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.

Fourth style: Inverted style

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.

The above content introduces how people use pillows to do yoga in daily life. Do you understand, friends? Urban life in modern society is very stressful, so we can do some yoga at home, which not only helps with sleep , and also beneficial to health.

2. Foods that help sleep

1. Walnuts

Clinically, walnuts have been proven to improve sleep quality, so they are often used to treat neurasthenia and insomnia. , forgetfulness, dreaminess and other symptoms.

2. Sunflower seeds

Contain a variety of amino acids and vitamins, which can regulate the metabolism of brain cells and improve the inhibitory function of brain cells. Eating some sunflower seeds before going to bed can promote the secretion of digestive juices, which is beneficial to digestion and stagnation, calms the nerves, and promotes sleep.

3. Bananas

Contain vitamin B6, which can keep people away from depression, and 5-hydroxytryptamine, which can make people feel happy. It can effectively keep people away from depression symptoms and promote sleep< /p>

4. Apples

The rich aroma of apples has a strong sedative effect on human nerves and can lull people to sleep.

5. Red dates

Warm in nature, sweet in taste, red in color, and moist in flesh, it has the effects of nourishing the five internal organs, benefiting the spleen and stomach, nourishing blood and calming the nerves, and can be used to treat dreams caused by weakness of qi and blood. , insomnia and trance, it has significant curative effect. Remove the pits from the red dates and boil them in water. Add rock sugar and donkey-hide gelatin and simmer over low heat to form a paste. Eat 1 to 2 spoons before going to bed.

6. Longan

It is sweet in taste and warm in nature, and has the effects of nourishing the heart, nourishing the brain, nourishing blood and calming the nerves. Drinking longan tea before going to bed or decoction of longan with sugar can be beneficial to improving sleep.

The above introduces yoga moves and foods to improve sleep quality. I hope it can help female friends!