Does yoga help to treat insomnia? As we all know, practicing yoga regularly can not only stretch the body, but also relieve the body and mind. Will practicing yoga help to treat insomnia? Let's discuss whether yoga can help treat insomnia.
Does yoga help to treat insomnia 1 Although experts don't advise people to do strenuous aerobic exercise before going to bed, many people are still hardcore fans of late-night yoga. Research in the Vedic Journal of Health Care and Comprehensive Medicine in India shows that yoga can stretch and relax muscles, and doing yoga every day will help the elderly sleep better.
A study in the Journal of Alternative and Complementary Medicine found that yoga three times a week 1 hour can improve the level of neurotransmitters in the body, relieve anxiety and make people feel confident. Practice at home every day 10 minutes.
Other ways to improve sleep quality
1, Taiji: decompression.
A number of studies published in British Journal of Sports Medicine and Journal of American Medical Association show that Tai Ji Chuan requires not only physical coordination, gentle movements and rhythmic breathing, but also high concentration, which is beneficial to regulating the central nervous system and relieving stress. Practicing Tai Ji Chuan for 20 minutes every day has the best decompression effect.
2. Bicycle: Replenish energy.
A study by the University of Georgia found that athletes feel more energetic after riding a bike for 30 minutes. Rick Mayo, a bicycle training expert, suggested riding a bicycle at a moderate or slow speed three times a week for 15 minutes each time.
3, lifting dumbbells: clear thinking.
A study published in the Journal of Clinical and Experimental Neuropsychology found that participants carried out low-intensity weightlifting 3-5 times a week, and after one month, their cognitive ability improved significantly. Experts suggest that dumbbells should be lifted three times a week, and the weight of dumbbells should be1.4-1.8kg.
Does yoga help to treat insomnia? Yoga practice can effectively improve insomnia, because the practice of posture, breathing and attention in practice can make the brain and body calm and calm, excite the parasympathetic nervous system, play a calming role, and make the human body and brain calm and relax quickly.
Posture exercises in yoga practice, such as lying hero and supine relaxation exercises, are interspersed before, during and after a set of more and more exercises, releasing muscle tension, making the yoga practice process more relaxed, relaxed and effortless, thus promoting sleep and improving sleep quality.
As the pace of life and work in this society is getting faster and faster, and the pressure is getting bigger and bigger, the sleep problem has become a health problem that many people often face.
Lack of sleep does great harm to the body and often leads to various accidents. Is the chief culprit of physical and mental fatigue. Poor sleep can lead to headache, inattention, memory loss and other adverse reactions. Severe insomnia may also cause various diseases of the body, which is very harmful to the human body.
The most fundamental reason for insomnia is that muscles can't relax, including the muscles of limbs, trunk and viscera. When the muscles of the body are in a state of tension, the sympathetic nerves of the body are excited, and the brain and nervous system cannot calm down. It can also be considered that the brain is not relaxed or in a quiet and comfortable environment at the last moment of the day, and it is difficult to calm down the "noise" or activities in the brain, so it is difficult to naturally enter a good sleep state, which may easily lead to insomnia.
Simply put, it is to stop activities outside the brain nerve.
Through meditation, clear the brain and relax the tense nerves, thus relieving insomnia. Celebrities such as basketball player Kobe Bryant, Apple CEO Steve Jobs and media tycoon Murdoch all have the habit of meditation every day. In America, many business elites regard meditation as the most effective way to relieve stress and mental fatigue.