What exercises to do to blow sleep songs can treat insomnia

There are no studies that show which sleeping position helps with sleep, but sleeping on the right side is more likely to relax the body and keep the airway open, while sleeping on the left side puts more stress on the heart. Sleeping on your stomach is easy to compress the respiratory tract; Sleeping on your back is easy to cause snoring, and the quality of sleep is poor. In addition, it is important to create a good sleeping environment.

Jogging does not require motivational exercises.

Exercise is a way to relieve the nerves of the brain, most of the exercise is OK, and severe insomnia must be treated with Chinese medicine.

Body temperature, pulse, respiration, and blood pressure are known as the four major vital signs of the human body, and sleep is close to the former, which is the barometer of human health.

Studies have found that insomnia is age-related, and middle-aged and elderly people suffer from insomnia for a long time, and women are more serious than men. The criteria for determining insomnia are:

1. It takes more than 30 minutes to fall asleep.

2. Sleep quality decreases, and the number of times you wake up throughout the night is 2 times.

3. The total sleep time is usually less than 6 hours.

Several studies have shown that aerobic exercise is more beneficial for improving sleep.

Finding 1: Exercising 4 times a week can significantly improve the sleep quality of people with insomnia. Exercise 4 times a week, do 2 sets of 20 minutes each time, or do 30-40 minutes of exercise at a time.

Maintain at least 150 minutes of exercise per week for 4 months, and sleep will improve significantly.

Finding 2: High-intensity aerobic exercise can protect women from menopausal insomnia. Studies have shown that women who exercise at a high intensity for long periods of time have higher sleep quality than those who do not exercise for long periods of time or exercise less.

However, the intensity of daily life and household chores does not seem to have this effect.

Finding 3: Aerobic exercise can change overweight problems in patients with chronic insomnia and sleep problems in obese men. Exercise 3-5 times a week for at least 30 minutes of aerobic exercise such as jogging, swimming, cycling, etc. After 6 months, the results are significant.

Aerobic exercise is a physical exercise performed by the human body with sufficient oxygen and is characterized by low intensity, rhythm, and long duration.

1. Swimming, whole-body exercise, is very effective in improving cardiopulmonary function.

2. Jogging or brisk walking, low intensity, easy to persevere.

3. Aerobics, relaxation and shaping.

4. Cycling, exercise the muscles of the whole body.

5. Fitness ball, good for pelvis and spine.

6. Skipping rope has the best effect on fat loss.

Aerobic exercise not only improves sleep, but also improves self-control, and helps us develop and adhere to a healthy lifestyle.

1. Prepare for exercise.

Bend your legs at your knees, make fists with both hands and gently pound your thighs to relieve the fatigue of your legs supporting your body weight for a day.

2. Tap your buttocks.

Bend your knees and stand on your toes, with one leg supporting your center of gravity and the other leg on the knee joint, lift and drop quickly, so that your heels hit your hips 10 times on the left and right.

3. Stretch your buttocks.

Bend your knees, clench the knees of one leg with both hands, pull the legs down to your chest as much as possible, breathe slowly for 10 seconds, then switch to the other leg, and complete both legs to count as a group. This movement can help to stretch the buttocks that are most difficult to move in the office of the OL.

4. Twist your abdomen.

Curl up one leg and twist the lower body to fully twist the waist, breathe slowly for 10 seconds and then switch to the other leg, complete the calculation of both legs, and relax the waist.

5. Put it on your arm.

Exhale as you exhale, spread your hands shoulder-width apart and lift them up naturally. Relax your whole body as you inhale, allowing your hands to fall naturally towards the top of your head, repeat ten times.

Don't rush to take medicine for frequent insomnia, teach you a small way to relieve insomnia.

Insomnia all night, listlessness, 2 actions before going to bed, blood circulation, easy to fall asleep!

All worries, insomnia, emptiness, depression, boredom, stress... All have hearts.

So you should regulate yourself:

1.Less desire, 2Climb less, 3Mindset balance point, 4Contentment and happiness are more , 5Change what you can, accept what you can't, don't lose yourself, 6Live according to your abilities and don't let other people's living conditions dictate your mood.

Insomnia is too painful, and this exercise has a miraculous effect on insomnia!

Insomnia is too painful, and this exercise has a miraculous effect on insomnia!