First, yoga can improve sleep.
The first type: whole locust type
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.
The above content introduces the way people do yoga with pillows in life. Friends, okay? The pressure of urban life in modern society is great, so you can do some yoga at home, which is not only helpful for sleep, but also beneficial to your health.
Second, food that helps you sleep.
1, walnut
Clinically, it has been proved that walnut can improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.
2. Sunflower seeds
Contains a variety of amino acids and vitamins, which can regulate the metabolism of brain cells and improve the inhibitory function of brain cells. Eating sunflower seeds before going to bed can promote the secretion of digestive juice, which is beneficial to digestion, sedation and sleep.
Step 3: bananas
It contains vitamin B6, which can keep people away from depression, and serotonin, which can make people feel happy. It can effectively keep people away from depressive symptoms and promote sleep.
4. Apple
The rich aroma of apples has a strong calming effect on people's nerves and can make people fall asleep.
5, red dates
It is warm in nature, sweet in taste, red in color and moist in flesh. It has the effects of nourishing the five internal organs, benefiting the spleen and stomach, nourishing blood and calming the nerves, and has obvious curative effects on dreaminess, insomnia and mental trance caused by qi and blood weakness. Take red dates, remove the core, add water to boil, add rock sugar and donkey-hide gelatin, and simmer to a paste. Take 1 ~ 2 spoonfuls before going to bed.
6.longan
Sweet and warm, it has the effects of nourishing the heart and brain, nourishing blood and calming the nerves. Drinking longan tea or taking longan white sugar soup before going to bed is conducive to improving sleep.
The above introduces yoga moves and food to improve sleep quality, hoping to help female friends!