4 exercises to relieve symptoms of "insomnia"
Still in the middle of the night Listen to music Count hundreds of sheep And still can't sleep if anyone is experiencing this problem Try doing simple, light exercises as suggested by Prof. Dr. Supalak Khemthong, professor and occupational social therapist Faculty of Physical Therapy University see it.
4 exercises to relieve symptoms of "insomnia"
- Finger pose to the ground Useful in stimulating the brain The index finger we point to the ground connects to the emotional part of the brain that causes fear. Or worrying when we point our fingers and breathe Will reduce anxiety Make it easy to fall asleep And more comfortable
- Stand up
- Coordinate your hands, stretch your index fingers from both hands to join.
- Face straight, take a deep breath During exhalation, put his hand pointing down to the land. Slightly bowed
- Exhale repeatedly 7 times, 5-7 times, exhale to make a loud "ah" sound as well.
- Heart posture is useful for improving blood circulation. Warm up Sleep well
- Sit down on the edge of the bed
- Fold down your hand, index finger, ring finger and little finger. Leaving only the middle finger still stretched straight Both thumbs are slightly bent. Fingertips collide You will now have a hand shape like a heart. But a middle finger popped out
- Sit with your back upright, hands at chest level, inhale.As you exhale, slowly extend your arms forward as well. Do not have to stretch to the end of the arm. Take a deep breath
- As I inhale, I slowly move my hand closer to my chest again. Exhale, move your hands out slowly. Repeat 10 breaths.
- The sleeping position is a simulated position of the unborn child. It is a position that the child feels comfortable. Makes us feel at peace The heart slows down Makes us sleep easier and more comfortable
- In bed
- Raise the pair of legs to the perpendicular level.
- Touch both ears The ends of the elbows raise their arms so they are level perpendicular like the legs.
- Take a deep breath By breathing in, bring your knees close to your elbows. The exhalation gradually. Move your knees out to the same perpendicularity.
- Exhale repeatedly 10 times 7-10, ignore the breath. Easy to breathe
- The supine position is a simulation of a child born from the womb. Causing the brain to not work hard And feel relaxed
- Lie down with legs raised like a sleeping person.
- Lift your arms and insert your hands under the crook of your knees.
- Hold down. Close your eyes. Take a deep breath 10 times. No need for 7-10 breathing.
- When finished, just go to bed. Let yourself slowly fall asleep
If you have completed all 4 positions and still cannot sleep, you can get up and do it from the first position to the fourth position again until you feel sleepy and want to sleep and if the first night still doesn't work. Try doing this for 7 nights in a row, but if you try everything and you still won't be able to sleep easily. Should consult a doctor to determine the underlying cause.
