First, yoga moves that help you 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.
Second, food that helps you sleep.
1, warm milk
It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play the same calming role as amino acids.
2. Chrysanthemum tea
Chrysanthemum tea is the first choice for preparing tea drinks before going to bed, mainly because it has a soft sleep effect and is the best natural prescription for calming the nerves.
Step 3: potatoes
Everyone knows the secret that potatoes can lose weight, but do you know? It can also help you sleep. It can remove acids that interfere with tryptophan, which can induce sleep. In order to achieve this effect, you only need to mash the baked potatoes and mix them with warm milk to eat.
4. Flaxseed
As long as you sprinkle 2 tablespoons of this healthy flaxseed on oatmeal you drink before going to bed, it will have the expected effect. They are rich in omega-3 fatty acids.
5, almond dew
Almond is not only rich in protein, vitamins and other nutrients, but also contains tryptophan and magnesium, which is a good medicine to relax muscles. Eating regularly helps to relieve anxiety and help sleep. In addition, almonds contain a lot of fiber and unsaturated fat, which is not only beneficial to heart health, but also helps you "clean" your intestines.
6.honey
Some glucose in honey can prevent your brain from producing phytochemicals, which are neurotransmitters related to staying awake! Adding a little honey to warm milk helps to relax the brain before going to bed.
7. Gastrodia elata
Gastrodia elata has sedative, analgesic and anticonvulsant effects; It can increase cerebral blood flow, reduce cerebrovascular resistance, slightly contract cerebrovascular and increase coronary blood flow; It can lower blood pressure, slow down heart rate and protect myocardial ischemia; Gastrodia elata polysaccharide has immune activity.
8. Whole wheat bread
If you feel hungry and want to eat something before going to bed, whole wheat bread is the healthiest choice-it contains more fiber and protein, which makes you feel fuller than white bread. Whole wheat bread is rich in B vitamins, which can eliminate irritability and promote sleep.
The above content introduces several bedtime yoga tricks that can make you have a good sleep quality, and also introduces foods that help you sleep. I hope my friends can master these postures correctly. Yoga is a healthy exercise, which can not only strengthen the body, but also promote the quality of sleep. Therefore, it is best for friends to spend more time learning some yoga moves in their spare time, and it is best to do some warm-up exercises before doing yoga to avoid doing great harm to their bodies.