"Exercise" before bed helps "fall asleep" really easier or n

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Of course, while ดาวน์โหลด slotxo you are experiencing something uncomfortable. Sometimes these stories can affect how hard your nervous system and brain work. Cause to be Insomnia And may lead to degradation of health. Hello, the doctor would like to bring a solution to insomnia. By bringing everyone to exercise before going to bed at the same time

Causes of insomnia
Insomnia It is one of the sleep disorders that everyone can experience at any time. Until sometimes you lose your energy And tired to carry out various activities On the next day Which the main reason Causing insomnia Is as follows

Improperly organized sleep system
Sometimes insomnia can come on your own. Even in the present day, there are many media that make you addicted until you skip bedtime, such as playing mobile phone, watching movies, playing computer. Until it makes your sleep schedule that has been practiced messing up And difficult to adapt if you want to come back to sleep at the same time again

strain
Stress if you can deal with it slowly. It would not have any effect on your sleep. But if you find a way to relax. And the story in your head is not that It may cause insomnia or difficulty sleeping. Until it makes you feel less rested Not full sleep And eventually resulting in cumulative exhaustion

Accidentally taking a nap from eating too much
Eating the full amount of food that your stomach is bulging. May cause you to experience sudden drowsiness over time. Or, as they say, to the point of saying, "The stomach is tight, the eyelids are slack," so you need to sneak up on the spot to snooze right away. This behavior is another thing that leads to Insomnia During the night time. Because it has been lying down for several hours during the day

Eating caffeinated drinks Or alcohol
Whether it's coffee, tea, soft drinks, or any other alcoholic beverage. Potential intrinsic substances like caffeine can interfere with certain nervous systems that can make it difficult for you to sleep at night, which is best avoided during the afternoon. Or in the evening will be the best result

If you are not convinced that you are in any cause. That resulted in Insomnia You can have a thorough examination. Or talking with a medical professional about how to fix the problem correctly and precisely

Exercise before bed Solve insomnia or not?
Although there is no definite research But researchers can indicate that regular exercise at least a few hours before bedtime tends to have some mechanisms involved in how we sleep. But it should be light exercise only, such as aerobic, yoga, because exercise like this It will help calm your mind. Ready to stabilize the mood before falling down on the bed

More than that Exercise can also help reduce stress levels. And your anxiety as well Importantly, you should avoid strenuous exercise right away when you go to bed. Because it may make it harder for you to fall asleep due to fatigue. Muscle aches, etc.

Exercise exercises before bed Relieve insomnia
Exercise that we will bring everyone to join in doing this at the same time. It is a light exercise. With a focus on stretching the muscles To provide relaxation before sleep for you. Which has all together 4 positions as follows

1. Tha Phae Long (Plank)
Since plank is an exercise that focuses on all proportions As well as helping your respiratory system to work better. Which can be started by the following steps

Lie down on an exercise mat and place your arms and elbows in front of the head or ears.
Raise your torso so that it is parallel to the ground. To be straight Hips do not sag.
Hold for about 30 seconds while practicing slow breathing in - out.
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2. Hip-Butt Lift (Glute bridge)
It is a slow exercise before bed. That get both a good night's sleep and beautiful buttocks as well So you might start with these easy ways.

Lie on your back on an exercise mat. Or on a mattress that is not very soft in your home
Then set the knees up And separate the feet slightly With straight arms at the sides of the body
Begin to inhale while lifting your hips or glutes and hold for 1-2 seconds with your back still attached to the mat.
Bring the raised hips back into their original position. And exhale at the same time
Repeat this for about 10-15 times, counting up and down equal to 1 time.
3.Child's Pose
The child pose is a posture that helps to stretch your tense muscles from sitting at work. Or doing various activities Come hard each day In order to help reduce your aches and pains to relieve. Before it's time to sleep

Kneel on an exercise mat Or your mattress With the tip of the foot under the buttocks With the knees slightly apart
Inhale and fold your torso forward. Keep your knees between your breasts.
Extend your arms in front of your head as well and slowly drop your legs onto the floor.
Slowly inhale in and out in a folded position for 30-60 seconds, then slowly bring your torso back into a kneeling position.
4.Leg muscles stretch (Figure Four Stretch)
In addition to stretching the muscles in the upper part, the above 3 exercises will be changed to stretch the muscles of the legs. Or our hamstring In order to loosen your muscles in all proportions Ready for a good night's sleep