You'd better do exercise before going to bed. For example, you can walk for half an hour and digest the food in your stomach as soon as possible. You can do yoga stretching on the floor and bed, which has the function of soothing nerves and relaxing muscles; You can also do head massage, such as temples, Baihui and Fengfu. You can also comb your hair directly with a wooden comb for 200 times, and comb your hair in turn, so that the blood in your head is smooth and helpful to sleep. Do abdominal massage and foot massage before going to bed, you will feel relaxed. These self-care exercises can help you fall asleep quickly.

The key point of Ha Numan's bending posture: sitting on the ground. The left leg stretches forward and clings to the ground, and the right leg slides backward and stretches and clings to the ground until the front side of the thigh clings to the ground, the buttocks are completely opened, and the calf is bent upward to be vertical; The waist and abdomen are forced, the upper body is bent backwards, the head is tilted backwards, and the top of the head is attached to the sole of the right foot; Keep the palm of your left hand close to the ground and put it on your side. Stretch your right hand upward, bend your forearm downward, and hold your right foot.

Simply stretching before going to bed can help you fall asleep quickly and improve the quality of sleep. Besides practicing yoga, drinking a cup of hot milk before going to bed at night can also promote sleep. Flat plate support can strengthen transverse abdominis, rectus abdominis, oblique abdominis, gluteus muscle and so on. Let the figure be more symmetrical, strengthen and consolidate muscles, and ensure that there will be no too much pressure on the spine and back. Moreover, flat support can not only relieve back pain, but also give strong support to the back, and flat support can consume more calories than other waist-abdomen connections.

Moreover, long-term adherence to tablet support can alleviate people's anxiety and depression, because long-term tablet support has a specific effect on the nerves of the brain, especially for white-collar workers who sit next to computers for a day.

The timing of exercise may be very important. Aerobic exercise releases endorphins from the body. These chemicals can produce a certain degree of activity in the brain and keep some people awake. These people should exercise at least 1 to 2 hours before going to bed, give the endorphin level time to wash away and give the brain time to relax.

Exercise can also raise your core body temperature. For some people, the effect of exercise is like taking a hot bath in the morning to wake you up. The rise of core body temperature signals the biological clock that it is time to wake up. After about 30 to 90 minutes, the core body temperature begins to drop. This decline helps to promote drowsiness.

Conclusion For most office workers or student parties who are busy every day, they may not have time to go to the gym or run every day. Therefore, in the choice of exercise time, bedtime is more flexible and convenient. Moderate exercise before going to bed can also help us improve the quality of sleep. However, if you choose to exercise before bed, don't choose too much intensity. An hour after dinner or before bed 1 hour is a good time for exercise.