Research on the effectiveness of Golden light on sleep combined with 4-7-8 breathing technique

This study explores the effects of Golden Light (zero blue light, 560±5 nm) combined with the 4-7-8 breathing technique on sleep quality, hypothesizing that this combination enhances parasympathetic activity to improve sleep. Key indicators, including heart rate (HR) and heart rate variability (HRV), were measured, alongside subjective relaxation scores. Results showed significant reductions in HR (pre: 83.98±5.16 vs. post: 76.80±4.05, *P* < 0.05) and LF/HF ratio (pre: 2.36±0.52 vs. post: 0.80±0.25, *P* < 0.05) in the experimental group, with no significant changes in the control group. Subjective relaxation scores for physiological, cognitive, and physical relaxation significantly improved (*P* < 0.05) in the experimental group, while only cognitive relaxation improved in the control group. These findings support the hypothesis that Golden Light breathing guidance enhances parasympathetic activity, reduces anxiety, and improves sleep quality by modulating autonomic nervous system balance.