There are too many people around who have the problem of sleep disorders, and today I will talk to you about sleep.
There are three common phenomena in sleep problems:
The first phenomenon is that it is difficult to fall asleep.
After lying in bed, I can't sleep over and over, there are more distractions in my mind, and the things in my life or the experience during the day are like playing a movie scene by scene, and the more I think about it, the more difficult it is to sleep.
The second phenomenon is that sleep is not steady.
Dreamy, not very sound sleep. That is to say, we often say that the quality of sleep is not high, and sleep is shallow.
The third phenomenon is that you can't wake up.
After getting up in the morning, lack of energy, or difficulty getting out of bed, etc.
The above three sleep phenomena are actually the problem of sleep disorders.
Sleep itself helps us to repair the body, relax the brain, if you do not sleep well, it will definitely affect the entire physical and mental state.
However, due to various factors, the proportion of people with sleep disorders has increased year by year. Getting a good night's sleep has become a luxury.
There are many ways in yoga, whether it's asana, pranayama, meditation or yoga sleep, that help us to restore sleep at every level.
So today, Yatou will share with you two simple and effective ways to adjust the sleep state.
These two ways, one is through the method of breathing, the other is through the method of relaxation by district. In practice, the two can be combined, for friends who have no yoga practice experience, it is recommended that you choose a convenient method for your own practice.
Method 1:
By adjusting the ratio of breathing duration, the ratio of inhale and exhale is 1:2.
For example, if the inhalation is three seconds, the exhalation is six seconds, that is, the inhalation is silently counted 1, 2, 3 in the heart, and the exhaled mind is silently counted 1, 2, 3, 4, 5, 6. If inhaling for five seconds, exhaling for ten seconds, and so on.
Repeatedly observing your own breathing, combined with the exercise of counting breaths, effectively relaxing the brain, is of great help to fall asleep and improve the quality of sleep.
Method 2:
Relax each part of the body one by one, and divide the body into four parts: the first part is the head and face, mainly relaxing the forehead, facial muscles, and mouth; the second part is the neck, shoulders and arms; the third part is the entire trunk, which can relax the chest, abdominal cavity and pelvic cavity through 3-5 deep breaths; the fourth part is the legs and feet.
When relaxing, from head to toe in turn, the four parts of the body are slowly relaxed, if you are familiar with the more detailed relaxation exercise method, you can try to relax every muscle in the body.
After relaxing, check again from head to toe, and if any part of the body is still tense, you can try to relax the tense part again by breathing.
When the whole body is relaxed, the next thing we have to do is a simple visualization, imagine your body, lying on a soft grass, or floating in a boat on the water, the air is very fresh, the turquoise blue sky, the white clouds, feel your body more relaxed in this environment.
Through this area-by-area relaxation and visualization, our bodies and brains are fully relaxed, effectively helping us to fall asleep.
The above two methods are not too difficult, after mastering the practice method, everyone can make appropriate adjustments according to their own needs. Before going to bed, you can also sit quietly for a few minutes, and use the nostril alternate breathing method to balance energy and release the tension of the body and mind.
I hope that the content shared today can help you improve your sleep quality, sleep well and sleep well!