A full sleep is extremely important for the health and vital activity of a person. During a quality night rest, the nervous system «restarts», the processes of tissue regeneration, cell purification and much more are accelerated. Usually the concept of evening «rituals» is used by relatively young children. In fact, calm and organized preparation for rest is also necessary for adults. We will talk about exercises before bedtime that will help relax the tense body, calm the restless mind after an active day.
Main recommendations
Speaking of «exercise», we do not refer to active physical activity – on the contrary, it will be difficult to fall asleep. These are slow and neat practices that will help bring consciousness and body into a harmonious state. At the same time, it is recommended to create a «healthy» and, perhaps, meditative environment:
open a window or window, «refresh» the air in the room;
darken the light too bright;
try to ensure silence;
do not get distracted by calls and messages, but it’s better to completely disable communications and TV;
engage in comfortable and «breathable» clothes» ;
in general, the environment should promote relaxation, distract the mind from negative and stressful thoughts.
Girl in bed
Complex of gymnastics » at night»
There are many options for moderate activity that can be beneficial to health and put the body at rest. Here, elements of different techniques can «coexist»: yoga, Pilates, stretching, etc.as already mentioned above, the main condition is a quiet and comfortable movement in quiet, non – noisy conditions.
All exercises can be divided into physical and respiratory practices. And both directions combined with each other give the best effect.
Respiratory Gymnastics before bedtime
All breathing exercises are based on the transfer of attention from annoying thoughts to bodily sensations. This allows you to reduce the level of stress, «melt», «return» from the bustle of the outside world to your body, feel it and consciousness.
Idle
Breathing is a natural function and, in the absence of critical health problems, invisible to a person. During the day, we do not control or are aware of the rhythm, rhythm and depth of the work of the lungs. It seems like a trifle, but practicing control over inspiration and exhalation is a great way to relieve tension.
SIMILAR MATERIALS
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Lie on your back, slowly inhale the air through your nose. Listen at this stage what is happening in the body – how the diaphragm rises, how the abdominal muscles move. «Filling» the lungs, take a short break and exhale gently. After a while you will feel a» relaxation » of muscles and pleasant drowsiness.
Pranayama Technique
The famous breathing practices of yogis are mainly built on lengthening the half of the expiratory phase relative to the inspiratory phase. The effect here will be a deep relaxation and general strengthening of the body, which is confirmed by modern research.
Take a comfortable position and start gently, take a deep breath «at the expense» — up to three on inspiration and up to six on exhalation. Gradually plunging into the rhythmic movements of the lungs, you will not notice how deeply you will fall asleep.
Pranayama Technique
Diaphragmatic breathing
This is one of two types of saturation of the lungs with air, which consists in breathing through the abdomen, driven by the work of the diaphragm. Studies have shown that this type of breathing provides better oxygen saturation of blood, effectively relieves stress, improves the work of internal organs. All of the above contributes to a deep and full sleep.
The starting position is lying down, the left hand on the chest, the right hand on the stomach. Begin to breathe calmly and consciously: moderate inspiration in volume and prolonged exhalation. Hands need to be controlled – with the right execution, only the right will move, the left will remain motionless. Muscles should be relaxed and not participate in the process.
Diaphragmatic breathing
Physical exercise before bedtime
Most of the techniques that help relax and stretch the body, of course, are borrowed from the same yoga. Here are some of them that are suitable for people of any level of training. The main rule is that the movements should be exceptionally comfortable, painless, bringing pleasure to the sensations in the muscles. To perform it is better to use an elastic sports mat or plaid.
«Legs-up»
Lie on your back so that the buttocks rest against the wall, and the legs, respectively, rest on it. Under the pelvis it is necessary to put a pillow prepared in advance or a small rolled up blanket. Place your straight hands above your head or spread them to the sides. The body is relaxed, breathing is calm, toes are pulled up. This position perfectly relieves tension from the lower back and is the Prevention of swelling of the lower extremities. The execution time is 3-4 minutes.
Sitting twist
Sit with your back straight, legs crossed. Place your left hand on your right knee and place your right hand behind you. Begin to gently «twist» the body to the right, the rotation of the head follows the movement, the look is directed to the right shoulder. Make sure that breathing is calm and rhythmic. Smoothly return to the starting position and repeat the movement to the other side.
Sitting twist
Lying twist
Lie on your back, spread your hands to the sides. Bent at the knee at a right angle, gently lower the left leg to the right on the floor, unfolding the pelvis to the right. The head should be turned in the opposite direction. Hold for 20-30 seconds, change sides.
Cat Pose
Probably, there is not a single person who did not know this simple but very effective exercise. It perfectly relieves tension and painful sensations in the muscles of the back, gently works all parts of the spine, trains the press. From the «on all fours» position (palms at shoulder level, knees slightly apart) on inspiration, gently bend your back, stretch your stomach and chest to the floor. The head looks up. On exhalation, bend in the opposite direction, directing the spine to the ceiling and retracting the abdomen. The main impetus for the movement should come from the pelvis.
Cat Pose
Pose of the child
This is a much more relaxing position, relieving psycho-emotional and physical stress. From the «on all fours» position, step back, lower your buttocks on your heels. The body «rests» on the hips, pressing the forehead against the floor or other support. Place your hands along the body, spreading them with your palms up. Relax as much as possible, pay special attention to the shoulder girdle-the shoulders should be free to «flow out». The duration of being in this pose is determined by the level of personal comfort. Usually it is 2-5 minutes.
Mastering and listing their useful habits of these simple but effective evening exercises will allow you to fully restore energy reserves during sleep and start each new day in a cheerful and optimistic mood.
Finess Head 