Yoga to promote sleep. Now the pace of people's life is accelerating, which gives people too much pressure. Many people suffer from insomnia. In addition to medication, there are healthier ways to sleep badly. So, let's share yoga to promote sleep.

Sleep-promoting yoga 1 the first style: whole locust style.

Practice: prone, the big calf is 90 degrees, and the pillow is sandwiched between the calves. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.

Efficacy: Leg-clamping pillow can promote the consumption of fat on the inner thigh, increase the contractility of the back, increase the comfort after relaxation and improve the quality of sleep.

The second type: ship type

Practice: Lie on your back with a pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).

Efficacy: With the help of the weight of the pillow, strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.

The third type: leg extension type.

Practice: Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation.

Efficacy: improve the condition of small belly. Strengthen the strength of the spine and help sleep.

The fourth type: inverted type

Practice: Lie on your back, put the pillow under your hips and stick your legs upright against the wall for 2-5 minutes.

Efficacy: Eliminate leg edema, let blood fully flow back to the upper body, treat and prevent varicose veins, and fall asleep quickly.

Six therapeutic prescriptions to promote sleep

1, Gui Lian jujube kernel soup

Longan 10g, lotus seed 20g, wild jujube seed 5g, jujube 10g, Schisandra chinensis 5g, Ganoderma lucidum 10g, lily 10g, and yam 30g.

This prescription is suitable for patients with heart-spleen blood deficiency, insomnia and forgetfulness.

2, Ganmai jujube soup

Glycyrrhiza uralensis Fisch10g, 5 Chinese dates, and wheat10g. Soak the three medicinal herbs in cold water, decoct with low fire, decoct twice, and combine the decoctions. Twice a day, take warm clothes in the morning and evening, and have soup and dates.

People with deficiency of heart-qi, deficiency of yin and blood, insomnia, night sweats, irritability, sadness and crying can all eat it.

3. Jujube porridge

5 jujubes, 50g millet and 0/0g poria cocos/kloc. Boil Poria cocos with water, filter the juice, and cook Poria cocos with jujube and millet to make porridge. Take it twice every morning and evening.

This recipe has the functions of invigorating spleen, nourishing heart, calming nerves and improving intelligence.

4, onion and jujube drinks

20 Chinese dates, onion 10g. Break jujube, put it in a pot with scallion, add water to decoct, 15~20 minutes and then take soup. 1 time one night, warm drink.

This prescription is suitable for palpitation, fatigue, anorexia, boredom and insomnia.

5. Lily porridge

30 grams of fresh lily, 50 grams of glutinous rice, and appropriate amount of rock sugar. Cook porridge with glutinous rice. When the rice is cooked, add the lily and cook until the porridge is cooked. Season with rock sugar. If there is no fresh lily, you can use 10g dried lily instead and cook it directly with rice to make porridge. Take it twice a day, warm in the morning and evening.

6. Mulberry lily porridge

Fresh mulberry100g, fresh lily 50g. Wash the two herbs and decoct them in water once a day/kloc-0 times.

This prescription is suitable for the syndrome of disharmony between heart and kidney, restlessness and insomnia. This prescription is not suitable for diarrhea with spleen and stomach weakness.

9 tips to promote sleep

1, keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep.

2. Stay away from coffee and nicotine before going to bed. You are advised not to drink coffee eight hours before going to bed.

3. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better.

4. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks.

5, adhere to regular work and rest, don't sleep too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.

6. Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep.

7. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night.

8. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm.

9. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep.

Yoga promotes sleep 2 What should women do if they have insomnia and dreams?

1, build confidence

Occasionally insomnia, don't worry too much, I believe the body will naturally adjust to adapt. After occasional insomnia, I don't think much, and I will sleep naturally when I am sleepy. The more worried you are after insomnia, the easier it is to lose sleep. This is like the saying "once bitten, twice shy". Encounter a kind of psychology, which is fear. Many people lose sleep because they think too much.

2, regular work and rest

Get into the habit of going to bed and getting up regularly, so as to establish your own biological clock, especially in winter. Don't lie in bed, wake up and get up.

3. Insist on moderate exercise

Keeping a certain amount of exercise every day can not only keep women healthy, but also make them feel tired, make you sleepy and fall asleep more easily.

Step 4 build a sense of security

Many girls can't sleep and have many dreams, mostly because of lack of security, especially single women. Having enough sense of security can make women sleep better, but this sense of security should not come from the outside, but from the heart. To have a sense of security, you must first be strong. In addition, a person should check the doors and windows before going to bed to ensure safety before going to bed. Giving yourself good hints can also build a sense of security.

The bed is only used for sleeping.

Get into the habit of sleeping only in bed; No reading, no phone calls, no watching TV in bed. Because I often play mobile phone computer in bed, it destroys my habit of sleeping regularly.

6. TCM syndrome differentiation and classification for insomnia.

Insomnia is not an invincible disease. Jing Tian's old Chinese medicine practitioners divide deficiency into excess, deficiency and syndrome differentiation by observing, listening, questioning and four diagnoses, assisting physical examination, and comprehensively applying acupuncture, massage, acupoint injection, traditional Chinese medicine and other means to soothe the nerves on the basis of purging excess and tonifying deficiency, such as nourishing blood and calming the nerves, calming the heart and calming the nerves, clearing the heart and calming the nerves, cooperating with psychotherapy, eliminating tension and anxiety, maintaining mental comfort and improving sleep. 18966.888688866 106

Yoga to promote sleep 3 yoga moves to help sleep

1. Sitting posture and back stretching yoga movements that help you sleep.

Take a simple sitting posture. Put your hands in front of you. Palms facing each other, inhale. Exhale, push your arms forward and your back back. Relax your head and move forward, keep your eyes on your abdomen and keep breathing for 2-3 times.

Through this type of exercise, we can effectively relax our shoulder and neck position, so that our body and mind can be well relaxed, which is very helpful to relieve insomnia.

2. Half the yoga moves that help you sleep. Mattsind lassana

Sit up straight, bend your left knee, with your left heel close to the outer edge of your right hip, your feet on your back, bend your right knee, put the sole of your right foot on the outside of your left knee, and support the ground with your right hand behind your hip.

Rest your left elbow on the outside of your right knee, hold your hips, stretch your back, open your chest, turn your head to the right, and keep breathing for 5-7 times. Switch sides and repeat.

Practicing this style before going to bed can help us recuperate and relax. Persisting in practice can help us slim our backs and relieve constipation.

3. Lateral twisting yoga movements that help you sleep.

First lie flat on the ground, bend your left foot as close as possible to the thigh root. Touch your left knee lightly with your right hand, tilt your left foot to the right, and lay your left hand flat on the ground.

Look at the front end of your left hand, put your left foot close to the ground with your right hand and touch the ground with your shoulder. Stop for 1-5 minutes and then switch feet. Repeat. Take a deep breath during the process and adjust the breathing frequency.

Twist it before going to bed. Suggestions can be made directly on the back. During the twisting process, the cervical spine, back and lateral psoas muscles can be stretched. At this time, deep breathing helps to clear the respiratory tract and help the body enter a state of rest.

4. Bend pigeons before doing yoga exercises that help you sleep.

Hands are slightly wider than shoulder width, knees are shoulder width, toes are on the ground, arms are propped up to lift the upper body off the ground, and the upper body is 90 degrees with arms and legs.

Step on the ground with the sole of your foot and push your hips back. People and the ground are in a big triangle, and the whole back extends into the sky in a downward dog style, and stays for at least 5 breaths.

The heel of the right foot is off the ground, and the left knee is hooked up in the direction of going to the abdomen, and then it is slowly lowered to the floor, and the outer side of the left foot is flat on the ground and slightly bent.

Put your elbows on the ground, the front of your right thigh and your knees touch the ground, and keep your toes balanced. Make sure your pelvis is back to normal, and don't lift or tilt. Then the hands are completely straight forward, the body, right leg and instep are completely on the ground, and the upper body strength is placed on the left leg. After staying for 5- 10 minutes, change feet and repeat the action.

For people with hard tendons, it is suggested that a towel can be placed under the left hip to help, so as to ensure that the hip will not tilt up and down and avoid injury.

Principles of practicing sleep yoga

1, in the correct order.

The sequence of yoga poses is logical, and the art of sequencing includes correctly arranging a specific posture to maximize practicality. A good yoga practice sequence takes into account your ultimate goal, and the most effective and safest way may vary from person to person.

2. Slow and steady

Relax at any time. Yoga should not be rushed, no matter which day you have it or how much time you have. When you are in a hurry, you can't deeply understand the core of yoga. Don't try to rush through the posture. Remember that resting posture is as important as being active, and so is warming up.

Step 3 focus on your breathing

Focusing on your breathing helps to ensure the unity of body and mind, and everything starts with breathing. Remember, always synchronize your body and movements. Your body bends in four ways: forward, backward, sideways and zigzag. Make it a point, move gracefully between postures and pay attention to your breathing, so that your breathing is aligned with the movement, so that your body has a whole function. Yoga opens your body when inhaling and folds your body when exhaling.

4. Adhere to practical commitments

Sticking to yoga requires a lot of practice. A good way is to choose a relatively fixed place and time for you to practice, preferably a quiet place, where you are lonely and quiet. Once you start practicing yoga every day, give yourself some time to get used to it. Don't be too hard on yourself.