As the saying goes, "the woman you like is easy to get old, and the woman who loves to sleep is beautiful until she gets old." After a good sleep, the mood of the day is full of sunshine, and everyone will be full of energy and feel full of kinetic energy. How to have a good sleep is a concern of beautiful mother. Do the following yoga fitness packages every day. About half a month, your sleep quality will definitely improve very well.

First, the bedside yoga pose (time is 20 minutes, one hour before going to bed)

1. Number 8 Diastolic Pressure Type

Eight-character diastolic pressure can relax muscles and tendons, relieve the anxiety of feet and back, clear the thigh muscle pain caused by standing for too long in broad daylight, improve the circulation of goods in blood night of spine and relax the body.

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Relieve the net weight of feet, relax the central nervous system, purify and deal with your own logical thinking, relieve environmental pressure, let you devote yourself to your body and calm your impetuous mentality.

3. Bridge style

Stretch the chest, shoulders and abdomen, massage the chest meridians and regulate the chest gas field. Release anxiety and bring positive atmosphere to the body.

Second, breathing training before going to bed (time 10 minute, half an hour before going to bed)

1. Meditation training, breathing, abandoning all selfish distractions, closing your eyes, meditation training, relaxing your central nervous system by simple nasal observation and mental observation, keeping abdominal breathing as much as possible, and maintaining a symmetrical and long gas field. Relax your eyebrows, cheeks, throat, shoulders and, of course, bend and stretch your back. 2 completely relax and lie flat on the bed, relaxing every muscle and skeleton of the whole body. No desire, and at the same time, I said in my heart: relax … relax your toes, relax your soles, relax your calves … until you relax on your head. Let the body naturally enter the dream. Respiratory therapy can achieve a good balance between the central nervous system and sympathetic nerves.

Drink a cup of boiled milk or a cup of warm water before going to bed.

Drinking a cup of boiled milk or warm water 40 minutes before going to bed has the effect of calming and destroying sleep. Bathing before going to bed is also a good way to promote sleep.

Fourth, the lighting effect before going to bed

The lighting effect before going to bed is also very important. Lighting effect can regulate people's mood and create a natural environment for sleep quality. It is recommended to turn off all the lights before going to bed, and only keep a wall lamp or a small desk lamp. The lighting effect is mainly warm yellow.

5. Don't eat sweets before going to bed.

Dessert is very exciting. It is best not to eat snacks, chocolates or drink soft drinks before going to bed. Can drink a little red wine or white rice porridge, which has the effect of nourishing the stomach and warming the body.

Six, sleeping position and breathing

Try to keep the yoga posture stretched when sleeping, and don't press your chest too much or contain your chest. It is best to experience the fluctuation of breathing through the left nose, listen to your heart, relax your central nervous system, relax your collarbone, relax your back and let yourself enter sleep mode.