Lie on your back with your hands on the bed, with the back of your head on the ground, inhale, tilt your toes toward your head until you can't stand it, then exhale and relax your toes. Repeat the action for 5 ~ 6 times. Inhale after lying on your back, tilt your head to the right and twist your lower limbs to the left. Exhale and recover. Then inhale, tilt your head to the left and twist your lower limbs to the right. Exhale and recover. Repeat three times. Sitting cross-legged on the bed, arms folded around knees and leaning back. After lying down, straighten your legs and grab each other's wrists with one hand. Use the reaction force of both hands to pull up the upper body and repeat for 3 times.
Finally, lie on your back, close your eyes slightly, focus on your hands or feet, and relax your muscles extremely. Experience the degree of muscle relaxation with the heaviness of hands or feet. The heavier the feeling, the more relaxed the muscles are, while taking a slow and even deep breath. When you practice, you don't think, and your mind can't leave the heavy feeling of your hands or feet. Once you have an idea that has nothing to do with relaxation training, you should stop immediately and return your attention to the experience of heavy hands and feet.
Relaxed exercise is better than taking sedatives. Experts have done such an experiment: 30 middle-aged and elderly people with insomnia are divided into 3 groups: group A, taking sedative powder. Group B did not take medicine, but happily participated in some favorite sports. Group C, who didn't take medicine, was forced to take part in some sports that they didn't like. As a result, the treatment effect of insomnia in group B was the best, while that in group C was the worst.
When exercising, you should choose sports activities according to your personal interests. Aerobic exercise, such as brisk walking, running, swimming, cycling, aerobics, skipping, kicking shuttlecock, gymnastics, mountaineering, ball games, etc. Young and healthy people can also choose high-intensity anaerobic exercise. Healthy adults can achieve good results without exercising every day. Regular aerobic exercise, such as walking, jogging, swimming or cycling, can improve sleep, 3 ~ 5 times a week, 30 ~ 60 minutes each time.
According to the research of American Sleep Association, exercise that causes a lot of sweating, or the interval between exercise time and sleep time is too small, will have a negative impact on sleep quality. Exercise intensity is generally evaluated by the heart rate immediately after exercise, which should be within the range of [(220- age) × (60-85%)] beats per minute. Exercise intensity is too great, the body is too excited, but it is not easy to fall asleep. In addition, participating in competitive sports competitions makes people's spirit in a state of tension for a long time after exercise, and it is also easy to cause insomnia. It's best to exercise less at first, and then consider increasing the amount of exercise slowly after the body adapts. Exercise for more than 30 minutes each time, and prepare and organize activities for at least 5 minutes.