What kind of training before going to bed helps to improve the quality of sleep?

Insomnia has become the biggest headache for modern people. Obviously, there was a lot of work waiting for them the next day, but they just couldn't sleep. Lack of sleep will affect the work efficiency the next day, which makes people very anxious. The more anxious I am, the more I can't sleep and fall into such an infinite loop. Look at my watch. It's two or three in the morning. I'm not sleepy. The whole person's mentality exploded.

In fact, the best way to deal with insomnia is to do yoga. It is also good to drink some milk before going to bed. Don't blindly try sleeping pills, because once you have dependence and antibodies in your body, it is very easy to get up the next day if you overdo it. Today, Bian Xiao will recommend several yoga moves to help you fall asleep before going to bed. The quality of sleep before going to bed will increase, and you will fall asleep as soon as you touch the pillow. Friends who are troubled by insomnia should learn quickly.

1, sphinx

This action can relieve the body, relax the tired body after a day, stretch the back and neck, fully stretch the body and relieve the fatigue of the whole day.

As the name implies, the Sphinx is to imitate the action of the Sphinx. First of all, lie on the yoga mat, with your feet shoulder-width apart, bend your elbows, bend your head, and keep your elbows close to the yoga mat as support for your body. Hold your posture for a minute or two, squat down and relax your elbows, and then do one or three sets of movements.

2. Sitting angle type

This action can stretch the leg muscles, and also pull the gallbladder meridian on the inner thigh, which can promote the detoxification of the body and has the effect of beauty beauty. The most tiring thing after a day's work is the leg. At this time, it is very necessary to relax your legs. In addition to stretching the legs, you can also stretch the spine. For office workers sitting in the office, spine stretching is very necessary.

First, sit on the yoga mat, with your legs open at both sides, hook your toes inward, inhale, stretch your spine, prepare for the following movements, exhale, and slowly lean forward until your body reaches its limit and your hands are close and straight. Hold the action for a minute or two, and then slowly return to the initial action. You can put a big plush toy on your chest and lie on it to avoid pulling your body and reduce the difficulty of movement.

3. Cat stretching

This action can stretch the spine well, open the chest and armpits, breathe better, relax the body and promote sleep. As the name implies, cat stretching is to learn the posture of kitten stretching. Imagine the stretching posture of the kitten, and you can quickly understand the essentials of this posture.

First, kneel on the yoga mat, put your knees together, inhale and stretch your spine, get ready before the action, exhale, lean forward until your arms are close to the yoga mat, stick your arms on the yoga mat with open arms, keep this posture for one or two minutes, then return to the initial action, and then proceed to two groups. It can stretch and stretch the body well and promote sleep better.

4. Aggressive style

This action can massage the acupoints on the head well, promote blood circulation in the head, improve skin quality and fall asleep faster.

First kneel on the yoga mat, knees together, hips on the heels, hands straight on your sides. When inhaling, lift your hips, roll your forehead to Baihui point, keep your posture for half a minute, then exhale, roll back according to the original route, and your hips are close to your heels again. Repeat this action five to eight times. When it is comfortable to roll to the top of your head, you can keep your baby's posture and adjust your breathing.

I believe you will be very sleepy when you finish this set of actions. At this time, don't touch your mobile phone again, put on your pajamas and lie in bed.