Before going to bed, you should not engage in strenuous exercise. However, the following exercises can help you relax better and persist for a period of time, which will bring you a good sleep.
During exercise, take a supine position, place the pillow on the neck, use your hand to lower the pillow where the back of your head comes into contact, and tilt your head back slightly to maintain the normal physiological curvature of the cervical spine. Then start:
Rub the ear
The ear is distributed with acupuncture points that connect various organs of the body. Before going to bed, slowly rub both auricles with both hands and palms (Laogong acupoint) for 100 times, which is conducive to regulating the balance of various internal organs and organs in the body, and is also helpful for falling asleep.
Pinch the neck
After rubbing your ears, maintain a supine position, bend your right arm, rest your entire palm under your neck, and press your middle finger tip against the posterior cervical fossa (i.e., Fengchi acupoint) under the left occipital bone. Then squeeze your neck vigorously, squeeze it tightly, and relax. The head rests on its own weight, rolling slightly left and right during this pinching and placing.
Pulling and pressing massage
A massage is a good way to exercise before going to bed. First, lie on your back and relax, with your legs naturally separated. Start with the belly of your four fingers (index to little) and the hypothenar of your palm (little finger side of your palm) from the perineum, pass up through both sides of the pubic bone, and pull and massage towards the midline of your abdomen.
The force should be gentle, alternating from side to side, and repeated without interruption. A minimum of 100 repetitions are required, and if there is time, strive to repeat 400 to 500 times. Feeling heat in the palm, perineum, and abdomen is the best effect.
To recuperate and lie cross legged
Lie cross legged, with eyes closed, the tip of the tongue gently pressing against the upper palate, with a smile on your face, and your muscles relaxed. Place your palms overlapping on the navel or in the middle of your lower abdomen. Abdominal breathing can provide a very gentle massage to the abdominal organs.
At the same time, focus on the feeling of the palm of your hand moving up and down on your abdomen, and your mood will gradually calm down and your sleepiness will gradually deepen.
Lying cross legged on your back can be difficult, and you may only be able to hold on for a few minutes at first. You need to adapt slowly and gradually extend the time. After feeling numb, switch to a general supine position without having to insist. After getting used to it gradually, it's good to stick to it for 30 to 40 minutes.
When lying cross legged and changing posture, it is advisable to slowly straighten one leg and then straighten the other leg to avoid causing hip joint strain.