Yoga postures that help us sleep. Some people don't sleep well, so we need to take some measures to improve it. There are many ways to improve sleep. In addition to some health care drugs, we can choose some yoga methods to help sleep. Let's look at yoga postures that help us sleep.

Yoga posture helps sleep 1 plow

Choose a supine position on the carpet, straighten your legs forward, then put your feet together and put your arms at your sides. Inhale, gently press your palms against the floor and lift your legs off the ground. Exhale, keep your legs above your head and your hips and lower back off the ground. Put your feet down until your toes touch the ground. At this time, you must keep breathing naturally and relax.

Help sleep: Ploughing can make the blood in your body flow back temporarily, clean up the garbage in the blood, promote blood circulation, relieve fatigue and improve metabolism, thus making your sleep quality better.

Shoulder varus

Start with the same plow. First straighten your legs, leave your back off the ground and fall on your shoulders. Keep breathing naturally.

Help sleep: this exercise can increase the hemoglobin content, replenish the vitality of the brain and abdominal organs, and effectively regulate the situation of poor sleep.

Yoga sound meditation

Sit in a yoga meditation posture, close your eyes, concentrate on your breathing and take a deep breath. When exhaling, make an "O" sound, then close your lips and make an "M" sound until the breath is completely exhaled, and then inhale and repeat. Say it again. Make enough sound for your ears to hear, concentrate on the sound and feel its echo in your brain.

Help sleep: If this method can relax the cerebral cortex and enter a quiet inner world.

If you don't sleep well, it is very helpful to practice these yoga methods introduced above. These yoga methods can help us to improve sleep and improve the quality of sleep. Of course, in addition to helping us sleep, there are other benefits, which can strengthen our physique and improve our immunity. But it takes practice to be effective.

Yoga postures help you sleep 2 1 and simply bend forward.

Sitting with your legs crossed and your upper body leaning forward-this posture is also simple for people who have never practiced yoga, and it is very suitable for practice before going to bed. This position stretches the thighs and buttocks and relaxes the whole body.

Tip: If you feel a little tight in your thighs during practice, you can put a pillow under your hips.

2, baby style.

This is a typical rest posture used in yoga class, which is very effective for relieving mental stress and physical fatigue. The way to do this is to fold your body onto your thighs, bend your arms forward as far as possible or put them on your sides so that your forehead touches the ground.

Tip: Take a deep breath while doing this position, and gently rub the floor from left to right with your forehead to release the pressure inside your eyebrows.

Step 3 stand forward and bend over.

Do this position well. When standing, keep the distance between your feet at 15 cm, and lean forward until you touch the ground. You can also bend your arm and grab the elbow of the other arm with one hand. This posture not only relieves stress, but also helps to relieve headaches and insomnia.

Tip: the upper body swings to both sides while breathing. If you feel a little pain in your hips and legs, you can relieve it by bending your knees.

4. Plow the land.

Keeping the plow yoga posture for one to five minutes is conducive to promoting sleep. The method is to lie on the ground, lift your legs above your head, touch the ground with your toes, and support your whole body with your arms in the opposite direction.

Tip: This posture can reverse the blood flow and inject new vitality into the body. Promoting blood circulation can not only nourish spinal nerves, but also beautify and protect skin. In addition, it can also eliminate backache and reduce the fat of waist, buttocks and legs. It's also good for the internal organs.

5, quite dead.

Body posture helps the body to enter sleep mode. When you do this position, your attention will be focused on your body and breathing, leaving the troubles of the day behind.

Tip: Concentrate your thoughts and consciousness, and stress and anxiety will disappear.

Yoga posture helps sleep 3 What are the ways to help sleep?

1, normal and natural mentality

There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

2. Find and eliminate the causes of insomnia.

There are still many factors that lead to insomnia. As long as we can observe carefully, we can find the factors that affect sleep. Don't treat poor sleep as a minor problem.

3, physical and mental relaxation, conducive to sleep

Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:

(1) Close your eyes and be quiet.

After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.

② Heavenly Drum Method

After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.

4. Sleep induction

You can listen to regular music moderately, which is helpful to our sleep, and you can also establish conditioned reflex to induce sleep.

5, the way to drink hot milk

Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains trace substances, which have the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.

6. Appropriate sleeping position

Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.

Step 7 eat fruit

If you are too tired to sleep, you might as well eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.

8. Relax your mind

If insomnia is caused by being away on a business trip and not adapting to the environment, first of all, we should be mentally prepared, take the initiative to adjust and get ready, and don't sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.

9, self hypnosis

Don't think that "counting sheep" is just a trick for adults to coax children, and there is no scientific basis. In fact, "counting sheep" is also a self-hypnosis method.

When you can't sleep because of life problems, you can count sheep in bed. When counting, imagine yourself lying on a prairie: a white lamb jumps from one side of the railing to the other ... you will soon regain your calm and fall asleep naturally.

10, talk about decompression

Going home at night and falling asleep at the first time is the attitude of many migrant workers. Work is so tiring, how can I have leisure to love my lover after dinner? In fact, after a busy day, you can enjoy a relaxed atmosphere with your lover and adjust your nervous nerves. On the contrary, it can relieve the pressure of work during the day more than rushing to sleep.

1 1, foot bath to help sleep

Washing feet before going to bed has many benefits. Because there are countless nerve endings on the soles of the feet connected to the brain. Soaking feet with hot water before going to bed can stimulate the nerves on the feet, at the same time, it can promote the blood circulation of the whole body, inhibit and relax the cerebral cortex, activate peripheral nerves, strengthen memory, make feet and brain feel light and refreshing, and help to speed up sleep. It is advisable to soak your feet at about 40 degrees and soak your ankles.

12, regular sleep

Irregular living habits are the chief culprit leading to irregular sleep. Sleep must be regular, because everyone's living habits are driven by their own physiological clock, and orderly work and rest can have high-quality sleep. Only when life is regular can conditioned reflex be formed, thus forming good sleep habits and promoting sleep.

13, don't just fall asleep.

Lying in bed tossing and turning, when you can't sleep for a long time, the more you reluctantly fall asleep, the greater the psychological pressure, and it is difficult to fall asleep. At this time, you can relax, think about other things, or read books to distract the pressure of being eager to fall asleep, but it is easier to fall asleep.

14, avoid irritation

Excessive exercise, watching horror movies, and always thinking about work and the future will only make the nerves unable to relax. Then how can I sleep well? Stay away from the above-mentioned negative stimuli for at least half an hour to an hour before going to bed and divert your attention. Keeping a relaxed mood helps you sleep.

15, exercise before going to bed

Although it is not easy to do strenuous exercise before going to bed, doing some exercises to relax muscles will help you fall asleep. First, do relaxing aerobics for a few minutes, then lie on the bed, close your eyes, keep a steady breath, and tighten and relax your muscles.

From head to toe, arms and hands, upper body, waist, buttocks and finally legs, let the muscles of the whole body relax and fall asleep naturally.

Matters needing attention

With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally full of energy!