Do 10 minutes of yoga before going to bed to lose weight and cure insomnia

　　The weather is getting cooler and drier. People tend to feel sleepy during the day, but at night, some people find it difficult to fall asleep due to the cold air. At this time, you might as well do some yoga before going to bed to relax your body and mind after a stressful day and help you sleep. The editor below recommends a few bed yoga moves, which you can do for about 10 minutes every day.

　　1. Yoga movements before going to bed:

　　Action one

　　Lie on your back on the bed, straighten your legs together, twist your waist so that your hips face the left side of your body, lift your left leg and bend your knees, cross it with your right leg, and your knees face to the right. Turn your head to the left and breathe evenly for about 5 times. Then slowly return to the supine position and perform on the other side.

　　Action 2

　　Lie facedown on the bed with your legs spread as wide as your shoulders, then support the bed with both hands, and slowly straighten your arms so that your chest leaves the bed. Slowly raise your head and breathe evenly for 5 to 10 times.

　　Action three

　　Lie sideways on the bed with your head and upper back suspended in the air, then stretch your hands toward the top of your head, lift your head, and stretch your back and waist as much as possible.

　　Action four

　　Lie on your side, hold your head with your left hand to support the bed, lift your right leg backward, bend your knees, grab your right ankle with your right hand, and pull hard to keep your right calf and thigh as close as possible. Hold for 5 to 10 breaths, then switch to the other side.

　　2. Yoga before bed can improve sleep:

　　Yoga before bed can increase the blood supply to the sleep center of the brain, thereby helping the sleep center that dominates the sleep cycle to function normally, and can well improve the brain's nerve system.

　　3. Yoga before bed can improve sleep efficiency:

　　After the quality of your bedtime is improved, your body's detoxification will also become smoother. You will find that your energy is getting better day by day, even though the amount of sleep you get does not increase. This is because yoga before going to bed can improve the efficiency of sleep. You may have to sleep for 10 hours before, but after doing yoga, you only need 8 hours of sleep. It can be said that the time you spend doing yoga will reduce your sleep time. In this way, yoga before bed can be regarded as an investment of time.

　　Yoga before bed can help you fall asleep quickly. Yoga can adjust your breathing, relax your body and mind, and reduce stress. Yoga before bed also has these effects. It's not a strenuous exercise, so it won't make you overly excited and disrupt your sleep. When your body and mind are relaxed and you get rid of distracting thoughts, you will naturally fall asleep faster.

　　I believe everyone knows the usefulness of yoga before going to bed. Friends with insomnia may wish to give it a try.