What to do before bed to get a better night's sleep
In the fast-paced life, good sleep quality has become a desire for many people. Bedtime yoga as a way to combine exercise and relaxation has gradually gained widespread attention. This article will start from the perspective of bedtime yoga, how sleep yoga exercises can help you sleep well, and provide readers with a new sleep optimization program.
1. Introduction to yoga before bedtime
Bedtime yoga is a yoga practice for sleep quality, through a series of soothing, relaxing movements, to help people relieve the stress of the day, adjust the physical and mental state, so as to enter a quality sleep. Bedtime yoga is simple, easy to learn, and space-agnostic, making it suitable for doing at home.
2. Analysis of yoga movements before bedtime
1.Breathing exercises.
The first step in bedtime yoga is to perform deep breathing exercises. Deep breathing helps to relax the body and mind and relieve tension. Here's how:
1) Lie flat on the bed with your hands at your sides and palms up.
2) Close your eyes, inhale through your nose and feel the expansion of your ribcage.
3) Exhale through your mouth and feel the relaxation of your body.
4) Repeat deep breaths until your body and mind are relaxed.
2.Shoulder stretch.
Shoulder stretches can help relieve tension in the shoulders and neck and improve sleep quality. Here's how:
1) Lie flat on the bed with your hands at your sides and palms up.
2) Inhale, raise your arms above your head and stretch them back as far back as you can.
3) Exhale and slowly return your arms to the starting position.
4) Repeat the shoulder stretch to feel the relaxation of the shoulder and neck.
3.Lumbar twisting.
Lumbar twisting helps to relieve stiffness in the lower back and promote gastrointestinal motility. Here's how:
1) Lie flat on the bed with your hands at your sides and palms up.
2) Inhale, bend your right leg over your left leg and try to get as close to your left shoulder as possible.
3) Exhale and slowly return the right leg to the starting position.
4) Repeat the lumbar twist to feel the relaxation of the lower back.
4.Leg extensions.
Leg stretches can help relieve leg fatigue and improve sleep quality. Here's how:
1) Lie flat on the bed with your hands at your sides and palms up.
2) Inhale, straighten your right leg and stretch it upward.
3) Exhale and slowly return the right leg to the starting position.
4) Repeat the leg stretch and feel the relaxation of the legs.
3. The benefits of bedtime yoga
1.Stress relief: Yoga before bed helps relieve the stress of the day through deep breathing, stretching and other movements, so that the body and mind can be fully relaxed.
2.Improve sleep: Yoga before bed can adjust the physical and mental state, make it easier for people to fall asleep, and improve sleep quality.
3.Enhance physical fitness: Long-term adherence to bedtime yoga can enhance the body's flexibility, balance and cardiopulmonary function.
4.Pain relief: Yoga before bed can relieve pain in the shoulders, neck, waist, legs, etc., and improve the quality of life.
4. Precautions for yoga before bedtime
1.Maintain a comfortable environment: When doing bedtime yoga, keep the room quiet, warm, and softly lit to create a comfortable environment for practice.
2.Wear loose-fitting clothing: When practicing bedtime yoga, wear loose, comfortable clothing to facilitate stretching.
3.Practice in moderation: Yoga movements should be gentle and slow before bedtime to avoid overexertion. Beginners can start with simple movements and gradually increase in difficulty.
4.Maintain a regular practice: Yoga before bed requires long-term consistency to produce good results. It is recommended to practice at a fixed time every day to form good habits.
Bedtime yoga is becoming more and more popular as a simple and effective way to optimize sleep. Through the introduction of this article, I believe you have a deeper understanding of bedtime yoga. Let's practice bedtime yoga together from tonight and enjoy the pleasure of quality sleep!
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