Can regular yoga practice improve sleep?

Many people have experienced poor sleeping, insomnia, frequent dreams, etc., while some people suffer from late sleep or staying up late. At this time, the quality of sleep is affected. Poor rest is not good for the brain and body. Patients should adjust and control the cause of the disease, and sleep will be improved. If the adjustment effect is not good, exercise can be used to cooperate. For example, can regular yoga practice improve sleep? Yoga practice can improve sleep and the quality of sleep will also improve.

Sleep is the net result of the mutual attraction between the sleep mechanism and the wake mechanism. People with insomnia often think that they can't sleep because of problems with the sleep mechanism. In fact, it is caused by excessive arousal (hyperarousal) of the wake mechanism, that is, a disorder of the autonomic nervous system, that is, excessive excitement of the sympathetic nerves.

1. Assisted Kneeling Baby Pose (1 to 5 minutes)

Equipment: 1 or 2 yoga blankets, 1 rectangular yoga pillow (or 3 or more yoga blankets)

practice:

1. Kneel on the ground with your knees apart and your buttocks sitting on your heels. If you feel tightness in your calves or discomfort in your ankles or soles of your feet, you can fold a yoga blanket single or double and place it under your calves to reduce the pressure on your ankles and soles of your feet.

2. Place the pillow between your legs and fold it into a rectangular yoga mat to adjust the height until you feel your body is relaxed.

3. Slowly bend your body forward and lie on the pillow. Turn your head to the side and stay still for a while, then turn to the other side, and evenly relax your shoulders and neck on both sides.

4. Place your arms comfortably on both sides of the pillow, close your eyes, breathe easily, and stay for 1 to 5 minutes.

Benefits of exercise:

It is similar to the posture of a fetus in the mother's womb and has a calming effect.

Relax and soothe your lower back, relieve stiff shoulders and neck, and calm your thoughts.

2. Forest Stream/Floating Stationary (3 to 8 minutes)

Equipment: 3 or 4 yoga blankets

practice:

1. Fold a yoga blanket in a standard way and place it under your neck, leaving some space for your head. Fold another blanket in a standard way or in double way and place it under your back and waist. Roll the other blanket into a barrel shape (you can use an oblong bolster or pillow) and place it under your knees.

2. Lie down with your whole body. This posture makes you feel that the weight of your body disappears, just like lying on a raft, floating with the waves, slowly relaxing and achieving peace of mind. Since the neck is fully supported and lying flat with the mind completely open can allow the mind to slowly adapt to the feeling of being defenseless, and then gradually enter an open, free and calm state.

3. When you finish, lie on your right side, remove the equipment, lie flat or hug one knee to press your abdomen and relax your back.

3. Soothing prone twist (3 to 5 minutes each)

Equipment: 1 yoga blanket, 1 or 2 rectangular yoga pillows (or 3 single-fold yoga blankets) depending on your body length

practice:

1. After sitting sideways, keep the side of your body close to the pillow and do not let your waist hang in the air.

2. Slowly lie forward on the yoga pillow and place a standard folded or single folded yoga blanket under your cheek to fully relax your shoulders and neck.

Benefits of exercise:

Relax your back and sides, and expand your lungs and diaphragm.

Can regular yoga practice improve sleep? The quality of sleep directly affects the patient's physical health, and also affects the next day's work and study. Patients should pay attention to the quality of sleep, and adjust the cause when insomnia and other abnormalities occur. If the condition cannot be improved or solved, medication and other methods can be used to strengthen it. Human sleep is related to many factors, and the quality is also related to many reasons, which will affect the patient's rest. If the patient does not get enough rest, he or she may feel discomfort in the brain, and various adjustments can be made to control the harm.