If you can’t sleep well, you might as well practice more “sleep-aiding exercises”

Many people think that as long as you are comfortable when sleeping, you don’t need to pay too much attention to your sleeping posture. In fact, sleeping posture is closely related to sleep quality. If you want to know whether your sleeping position is correct, you can refer to the sleeping position checklist recommended by experts. The details are as follows:

1. You feel more comfortable sleeping on a hard bed or floor than on a soft bed.

2. Change positions repeatedly before falling asleep.

3. You can’t fall asleep because of nervousness.

4. Feeling cold in the lower abdomen or legs and feet when sleeping.

5. Your hands may become numb when you sleep.

6. Sometimes I wake up in the middle of the night because of a sore throat.

7. You will be awakened by slight noises in the middle of the night and find it difficult to fall asleep again.

8. Feeling pain in the head, neck or waist when turning over.

9. Feeling stiff after waking up in the morning.

10. I still feel tired even after sleeping for 7 hours.

If you meet less than 1 of the following criteria, it means your sleeping position is basically correct; if you meet 2 to 4 of the following criteria, it means you need to improve your sleeping position; if you meet 5 to 7 of the following criteria, it means your sleeping position has affected your sleep quality and needs to be adjusted; if you meet more than 8 of the following criteria, your sleeping position has affected your physical condition and needs to be corrected immediately.

Bad sleeping posture is closely related to various postures in our daily life. Experts point out that if you do not pay attention to your posture when studying or working during the day, such as hunching over, it will affect your sleeping posture at night. You can improve the discomfort caused by bad posture during the day and improve your sleep quality through some small movements in your daily life. To this end, experts recommend a set of self-created sleep-aid exercises, which you may want to try.

"W" Movement:

This set of movements is designed to exercise the muscles of the back and arms, helping to prevent and treat hunchbacks and forward shoulders. First, open your feet slightly wider than your shoulders, raise your arms with your elbows at right angles and at shoulder height; keep your elbows bent, tighten your arms toward the center of your spine, and then relax. Repeat 20 times.

Cat pose exercise:

This set of movements can fully activate the spine and help adjust the spine, pelvis and lumbar vertebrae. First, lie on the floor with your hands shoulder-width apart, your feet pelvis-width apart, and your head, torso, and hips in a straight line; inhale slowly, tilt your head back, and lower your waist, being careful not to shrink your shoulders; then return to the original position, and repeat 5 to 10 times; exhale, curl up your body, turn your head inward, and look toward your navel; then return to the original position, and repeat 5 to 10 times.

Waist rotation exercise:

This set of movements can relax the spine and pelvis, help activate the parasympathetic nervous system, and thus help you fall asleep quickly. Lie on your back, put your feet together, stretch your arms, and keep your shoulders as close to the ground as possible; bend your left knee 90 degrees and stretch it to the right, hold the position for a moment, then switch to the other side, and repeat 5 to 10 times.