How to fall asleep quickly with insomnia

How to fall asleep quickly with insomnia: a 10-day summary of hot topics and scientific methods across the Internet

Recently, the issue of insomnia has once again become the focus of heated discussions on social platforms and health media. The following is the statistics of hot topics on insomnia treatment and falling asleep quickly in the past 10 days across the Internet:

1. 478 breathing method: TikTok’s most popular sleep aid technique

According to data from the Arizona State University Sleep Research Center, the correct steps for the 478 breathing method are:

This method can shorten the time to fall asleep by an average of 37% by regulating the autonomic nervous system (clinical trial data). Be careful not to practice more than 4 cycles a day to avoid excessive ventilation.

2. Military Sleep Method: U.S. Navy Training Program

Recently, the training video released by "Iron Blood Sleep", the military UP master of Station B, received 2.8 million views. Its core points include:

According to user feedback data, after 2 weeks of continuous training, 87% of participants were able to fall asleep within 120 seconds.

3. Precautions when using melatonin

The latest melatonin usage guidelines released by the Chinese Sleep Research Association state:

Recent hot search cases show that 23% of young people abuse it (the average daily dose exceeds 10mg), which may lead to circadian rhythm disorders.

4. The red and black list of food before going to bed

Research on sleep-aid foods released by the Nutrition Department of Peking Union Medical College Hospital shows:

It is worth noting that any food should be avoided 3 hours before going to bed. Digestive activities will increase core body temperature by 1.2°C, significantly delaying the time to fall asleep.

5. Environmental optimization plan

According to the big data analysis of Xiaomi sleep monitoring equipment, the ideal sleep environment parameters should be:

Using a red spectrum night light can reduce the probability of sleep interruption by 50%, while ordinary LED blue light inhibits melatonin secretion by 83%.

Based on recent popular content on various platforms, it is recommended that insomniacs give priority to non-pharmacological treatments. If symptoms persist for more than 1 month, you should seek medical attention promptly to investigate potential causes such as anxiety disorder and hyperthyroidism. Remember, establishing a regular body clock is more important than any quick fix.