晚上睡不着怎么办？

Whatshould you do if you cannot fall asleep at night?

晚上睡不着的话，你千万不要躺在那用各种办法求睡着，因为睡眠就是你越求它，它离你越远；你不求它，它该来时，自然会来。其实，晚上睡不着只是你现在还不应该睡着，你现在还不够瞌睡罢了，你够瞌睡时，你自然就会睡着。现在，我们知道了睡不着是因为不够瞌睡，那么晚上睡不着时应该怎么办呢？

要分情况处理。

If you have difficulty falling asleep at night, you should never liethere and attempt to fall asleep using various techniques. The more that youlong for sleep, the further you will be from attaining it. Only when you stopmaking an effort to sleep will it naturally come to you. In fact, the reasonyou struggle to fall asleep at night is only that you are not ready, or notsleepy enough at that moment. When you are drowsy enough, you will naturallyfall asleep. Now that we are aware that trouble falling asleep is a result ofnot being drowsy enough, the question at hand is what you should do when youhave trouble falling asleep?

The answer to this depends on the situation.

22点之前，如果你睡不着，那么你不要躺在床上，你应该起来看书，工作，做家务，或者什么也不干，闲着。

22点之后，如果你睡不着，那么你不要躺在床上，你起来静坐。

静坐时，你坐在带软垫的椅子上比较好，因为这样的椅子会使你坐着更舒服，你可以静坐更长的时间。

Before 10 p.m., if you are unable to fall asleep, then you should avoidlying in bed. You should get up to read a book, work, do housework, or donothing at all and remain idle.

After 10 p.m., if you are still unable to fall asleep, then youshould avoid lying in bed. You should get up from the bed and find a place tosit and meditate.

While meditating, it is better to sit on a chair with soft cushions,because by doing so you will be more comfortable and thus able to meditate fora longer period of time.

静坐时，不要求什么标准姿势，不必用什么方法，不必静心，坐着就行，想想什么就想什么，高兴就高兴，焦虑就焦虑，不要试图解决焦虑。静坐累了，烦了，你起来走走，动动，然后回去继续静坐，不必太约束自己。

While meditating, you do not need to worry about attaining thecorrect posture or method of meditation. You do not need to clear your mind ofyour thoughts, rather all you need to do is sit there. Think about whatevercomes to your mind. If you are happy then embrace your happiness. The same goesfor anxiety, you should not try to rid yourself of your feelings ofanxiousness. If you feel tired, you can stand up and walk around while movingyour body. After that, you should continue to meditate, but do not overlyrestrict yourself.

你不必担心静坐侵占了你的睡眠时间，导致你第二天精神状态不会好。我告诉你，不会的。静坐就是睡眠，静坐是更高级的睡眠，静坐比睡眠效果更好。如果静坐一晚不睡觉，那么你第二天精神会比睡一夜精神更好。所以你不必担心睡眠时间，只管静坐就好。

You need not worry that meditating will take up your time to sleep.I assure you that you will not wake up feeling tired and exhausted the nextday. Meditation is a higher form of sleep, and it is also more effective thansleep. If you meditate for the whole night without sleeping, you will stillwake up feeling livelier and more energetic than if you had slept the wholenight. Therefore, you only need to focus on meditating as instructed, and youshould not worry about losing any sleep time.

你一直静坐，静坐到坐着睡着时，你就坐着睡一会儿；醒来后，停止静坐。停止后，你不要立即上床，先舒展一下身体，散步10分钟，然后再上床清醒躺着；躺着时，不要急于睡着，只管清醒躺着。你眼睛自然睁着，心中想想什么就想什么，想翻身就翻身，随意躺着就好，一切顺其自然。你就这样躺着，不知不觉，你就会自然睡着。

这个应对失眠的方法很简单，也很有效，当你睡不着时，你可试试。我相信你试过之后，你就会爱上它，如果你不试，你无法发现它的好。

You shouldcontinue sitting and meditating until you fall asleep, at which point you canlet yourself sit and sleep for a while. After you wake up, you should stopmeditating. However, you should not go to bed immediately after you finishmeditating. You can stretch your body and take a walk for 10 minutes. Afteryour walk you can go to bed and lie down. You should lie awake and avoid tryingto rush to fall asleep. Continue to lie in bed awake with your eyes naturallyopen. Think about whatever thoughts come to your mind. If you want to adjustyour sleeping position, then feel completely at ease to do so. When you lierelaxed and at ease you will fall asleep before you even realize it.

This method forcoping with insomnia is very simple and effective. When you are unable tosleep, you can try it. I believe that after you try it, you will fall in lovewith it. You will not know its effectiveness if you do not try it first.

有人说，这方法确实可以应对晚上睡不着，但是是不自然的，仍然需要静坐，我想每天到点都能睡着，不用什么静坐之类，有这样的方法吗？

有。

Some people say that while this method helps to cope with difficultyfalling asleep at night, the method itself is still not natural. It requiresone to meditate, while others want to sleep each night without the use ofmeditation. Is there are way to do this?

Yes.

你正确地活着，你就会自然睡着，不用任何方法，这是最简单的。

睡着是正确生活的结果，睡不着是错误生活的结果，你只要正确地活着，你就会睡着。怎样才是正确的生活呢？

       Youneed to live right in order to sleep naturally. This requires no other methodand is the simplest way to fall asleep at night.

Sleep is theresult of living right. If you live right every day, then you will sleepnaturally. How does one live right?

1.早晨6点起床。

2.白天最好不睡觉，不躺着，不打盹。当然，如果你身体特别疲劳虚弱，那么白天你也可躺一会儿，但不要太久。

3.白天最好不要闲着，做些力所能及的事情。

4.白天出门活动和工作，尽量少在家里待着。（当然如果你确实不能出门，也可以待在家里）。

5.晚上22点上床，先随意坐30分钟，坐着时，心中想想什么就想什么。22：30躺下。躺着时，不要急于睡着，清醒躺着就是睡眠，你已经睡眠，不要再求睡着了，只管躺着就可以了；你眼睛自然睁着，心中想想什么就想什么，焦虑就焦虑着，悲伤就悲伤着，痛苦就痛苦着，高兴就高兴着，想翻身就翻身，醒着就醒着，瞌睡就瞌睡着，睡着就睡着，躺着就好，一切顺其自然。

6.你按以上5点去做，你就是正确活着；你正确地活着，你就会自然睡着。

1. Get up at 6a.m.

2. It is bestnot to sleep, lie down, or nod off during the day. Of course, if you arefeeling particularly exhausted, you can lie down during the day, but not fortoo long.

3. Do not remainidle during the day. Try to find as many things to do as you can.

4. Go out towork or to participate in activities during the day. Try to stay at home aslittle as possible. (Of course, if you are unable to go outside then you canremain at home).

5. Go to bed at10 p.m. in the evening and sit on your bed for thirty minutes. While sittingallow your mind to wander. At 10:30 p.m. when you lie down, your eyes should benaturally open, allowing your mind to wander. If you feel anxiety allowyourself to be anxious. If you feel sadness then let yourself be sad. If youfeel pain let yourself feel hurt. If you feel joy then you should be happy.Feel free to adjust your sleeping position. If you are awake then let yourselfbe awake. If you are asleep then let yourself be asleep. Let everything just gowith the flow. Lying awake is sleep. You are already asleep. Do not seek sleepanymore.

6. If you followthe five points above then you will fall asleep most of the time.

有人说你这方法只能使心理性失眠者睡着，而对于身体处于亚健康状态的失眠者，这个方法是无效的。

Some people believe that this method is only effective for thosewith insomnia that stems from psychological issues. Those with insomnia due toproblems with their sub-health find that this method is ineffective.

是的。如果你身体处于亚健康状态，那么，上面的方法虽然可使你的睡眠有所改善，但是无法终结你的失眠，无法令你的睡眠很好。你要想你的睡眠变得很好，你必须先改善身体——使你的身体从亚健康状态上升为健康状态。

怎么做呢？

That is correct. If you possess sub-health related issues, themethod above may help to improve your sleep. However, it will not be able toresolve your insomnia symptoms or provide you with better sleep.

What is the solution to this?

1.每天早晨做一小时大礼拜，坚持一个月。大礼拜原为西藏佛教的特殊礼拜方式，又

称磕长头。做大礼拜是改善亚健康好的方法。每个大礼拜都要做得从容，不要急迫，不要计个数，只管做一小时就对了。做累了，你就休息一下再做。如果工作日的早晨时间紧，你没时间做1小时大礼拜，你也可以只做半小时大礼拜；但是周末的早晨，你可以多做大礼拜，你可以做3小时，多多益善。

       1.Perform an hour of prostration every morning for one month. The practice ofprostration, also known as the “long kowtow,” was originally a special form ofworship found in Tibetan Buddhism. Prostrating is a good way to improvesub-health. It should always be done calmly, without rushing or setting atimer, and you only need to make sure to do it for an hour. If you feel tired,just take a break before starting again. If you have trouble fitting an hour ofprostration into your weekday schedule, a half an hour will also suffice. Onweekend mornings the more time you can devote the better, therefore you shoulddo it for three hours.

2.每天早晚静坐1小时，坚持一个月。静坐时，眼睛自然睁着，心中想想什么就想什么，不要限制自己的思想，不要管呼吸，不要使用任何方法，只管静坐着就可以了。静坐累了，休息一下再静坐。如果工作日没时间早晚静坐1小时，那么你也可以只静坐半小时。周末的时候，你可以多静坐，你可以静坐3小时/天，多多益善。不会静坐姿势的，可以上网学一下，十分钟就可学会，非常简单。

2. Meditate for an hour every morning and evening for one month.When you are meditating, your eyes should be naturally open. Think aboutwhatever comes to mind. Do not try to limit your thoughts or control yourbreathing. You do not need to use any other method; you only need to try tomeditate. When you feel tired of meditating, take a break before continuingagain. You can meditate for half an hour during busy weekdays. On weekends tryto devote at least three hours a day. If you are not familiar with themeditative posture, you should be able to learn it online within ten minutes asit is very simple.

3.每天早晨快步走路一小时，坚持一个月。走路时，抬头挺胸，面带微笑，快步走路，速度比平时略快。如果工作日的早晨时间紧，你没时间快步走路1小时，你也可以只快步走半小时；但是周末的早晨，你可以多走一些时间，你可以走2小时，但也不要走太久。

3. Go for a brisk walk for an hour every morning and stick to thishabit for a month. When walking, hold your head up, smile and maintain a speedslightly faster than your usual pace. When you are crunched for time onweekdays, you can get away with walking for only half an hour. However, onweekend mornings, you can walk for a longer period of time, perhaps two hours,but do not walk for too long.

4.正确的生活一个月。身体亚健康状态是错误生活的结果，身体健康状态是正确生活的结果。你只有过一种正确的生活，你才会健康。怎样才是正确的生活呢？早晨6点起床；白天出门工作和活动，不午睡，不躺着，不打盹；22：00——06：00清醒躺在床上，不必睡着，睡眠来了就睡，没来也不求，只管躺着，这就是正确的生活。如果你的身体非常虚弱，你白天也可躺一小时来补充体力，但是躺得时间不要太长。

4. Strive to live right for a month. Poor life habits can negativelyaffect your health, therefore one major way to restore your health is to makepositive changes to your lifestyle. In order to live right, you can begin bygetting up at 6 a.m. Stay active by going out for work and other activitiesduring the day, as opposed to taking naps and lying around. From 10 p.m. to 6a.m. you should lie awake in bed. You do not have to fall asleep, as you willbe aware when your body is ready to sleep. These tips are essential to livingright. If your body is very weak, you can lie down for an hour during the dayto recharge, but do not lie down for too long.

失眠者按照以上4点做一个月，那么亚健康状态就会改善，甚至恢复到健康状态。

If people with insomnia can follow and stick to the four pointsabove for a month, then their sub-health problems will improve, and possiblyeven return to their original healthy state.

有人说，如果我不是亚健康问题导致睡不好，而是严重疾病导致晚上睡不着怎么办？

找医生，先解决疾病。病好了，你再正确地活着，你自然就会睡着。

       Somepeople ask what they should do if their insomnia is not due to sub-healthrelated issues, but rather because of a serious illness. In this case, youshould visit the doctor to cure your illness first. After your illness iscured, you need only live correctly and sleep will come naturally.