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失眠睡不著？教你快速入睡的小妙招，1分鐘深度入睡，一覺到天亮～
=> https://www.healthlooker.com/r/VBkyg1ls

失眠睡不著？教你快速入睡的小妙招，1分鐘深度入睡，一覺到天亮～

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https://www.healthlooker.com/r/VBkyg1ls
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Pei-Chi Lo mark this message contains personal perspective
｜originally written by Pei-Chi Lo
■美國軍人兩分鐘入睡法

出處是1981年由美國田徑教練Lloyd Winter的書《Relax and Win: Championship Performance》。

但此方式並未被列入美國軍方官方資料中。

■478呼吸法、數息法

前者是美國Dr. Andrew Weil所推廣的呼吸技巧；後者是法鼓山禪修入門的方式之一，以培養適當睡眠作息、透過觀察身體反照內心。

非常有限的證據支持這些"特定方法"可協助睡眠；但的確有許多研究支持深度、有韻律的呼吸可能有助入眠。

另外，此類呼吸法可能有頭暈(lightheadedness)的副作用，須特別留意。

Opinion Sources

【美軍呼吸法查證】

2018年9月3日鏡報-介紹兩分鐘入睡法來自Relax and Win一書：
https://www.mirror.co.uk/news/uk-news/how-fall-asleep-120-seconds-13185472

美國陸軍官網-建議若有睡眠障礙應尋求醫療協助，或是透過改變光、噪音、溫度等方式協助入睡：
https://www.army.mil/article/109201

【478呼吸法、數息法查證】

Dr. Weil官網-478呼吸法推廣影片：
https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

Medical News Today-說明478呼吸法及相關研究：
https://www.medicalnewstoday.com/articles/324417#about

法鼓山官網-數息觀，有方法：
https://www.ddm.org.tw/news_in.aspx?siteid=&ver=&usid=&mnuid=1304&modid=20&mode=pc&nid=8336&noframe=

Harvard Health Publishing-呼吸控制有助平息壓力：
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
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