《睡眠大俠與失眠者問(wèn)答錄》第24集
失眠者：晚上睡眠來(lái)得遲的原因有哪些倦青？
睡眠大俠
第一瓮床，起遲了。你早晨起得遲产镐，晚上睡眠就來(lái)得晚隘庄，你瞌睡得也就遲了。
第二癣亚，焦慮丑掺。焦慮會(huì)延遲睡眠到來(lái)。
第三述雾，高興街州。高興會(huì)延遲睡眠到來(lái)兼丰。
第四，白天睡覺(jué)了唆缴。白天睡覺(jué)了鳍征，晚上睡眠就會(huì)來(lái)得遲一點(diǎn)。
第五面徽，白天躺著了艳丛。躺著就能補(bǔ)充能量。你白天補(bǔ)充了能量趟紊，那么你晚上剩余的能量就多氮双，那你就會(huì)很遲了才會(huì)瞌睡。
第六霎匈，每天躺著的時(shí)間超過(guò)8小時(shí)戴差。躺著就能補(bǔ)充能量。你躺太多了铛嘱，你就不太需要睡眠了造挽。
第七，白天太閑了弄痹。你太閑的話饭入，消耗能量就會(huì)少，那么你晚上剩余的能量就多肛真，那你就會(huì)很遲了才瞌睡谐丢。
第八，白天活得太萎靡了蚓让。你白天活得太萎靡乾忱，那么你消耗能量就少；你白天消耗的能量少历极，那么你晚上剩余的能量多窄瘟，那你就會(huì)很遲了才會(huì)瞌睡。
第九趟卸，工作太輕松了蹄葱，沒(méi)有體力勞動(dòng)，那么你消耗能量就會(huì)少锄列。你消耗的能量少图云，那么你晚上剩余的能量就多，那你就會(huì)很遲了才會(huì)瞌睡邻邮。
第十竣况，身體痛苦。人身體痛苦筒严，睡眠就會(huì)來(lái)得遲一些丹泉。
第十一情萤，不瞌睡的時(shí)候就上床。人在不瞌睡時(shí)上床就不容易睡著摹恨；不容易睡著就會(huì)焦慮紫岩；焦慮就會(huì)更加難入睡。這樣惡性循環(huán)睬塌，你就會(huì)很難睡著了。
第十二歇万，未睡著時(shí)揩晴，眼睛就閉上了。未睡著時(shí)贪磺，眼睛閉上了硫兰，人就會(huì)有些緊張；緊張就不容易睡著寒锚。
第十三劫映，睡眠心態(tài)不對(duì)。躺在床上求睡刹前，那么你就很難睡著了泳赋。
What are the reasons for sleeping coming late in the evening?
First, getting up late. If you get up late in the morning, sleep will come late at night, and it will be late when you feel sleepy.
Second, anxiety. Anxiety delays sleep.
Third, happiness. Happiness delays sleep.
Fourth, having a sleep during the day. If you sleep during the day, sleep will come later at night.
Fifth, lying down during the day. Lying down can supplement energy. If you supplement energy during the day, you will have more energy left at night. Then you will be sleepy late.
Sixth, lying down over eight hours a day. Lying down can supplement energy. If you lie down too much, maybe you will not need sleep.
Seventh, being too idle during the day. If you are too idle during the day, you consume less energy, and will have much energy left at night. You will be sleepy late.
Eighth, lacking in vitality during the day. If you lack in vitality during the day, you consume less energy. You consume less energy during the day, you will have more energy left at night and will be sleepy late.
Ninth, having too easy work. Without physical labor, you consume less energy. You consume less energy, you will have more energy left at night and will be sleepy late.
Tenth, physical pain. If people suffer physical pain, sleep will come later.
Eleventh, going to bed when you are not sleepy. People don’t sleep easily when they are not that sleepy; they don’t sleep easily and will feel anxious; anxiety will make it harder to fall asleep. Such a vicious circle will make it hard for you to fall asleep.
Twelfth, your eyes are closed when you are not asleep. If your eyes are closed when you are not asleep, you will feel a little nervous; you will unable to fall asleep when you are nervous.
Thirteenth, wrong mentality. If you desire to fall asleep, it will be hard to sleep.
對(duì)策
第一，早起喇喉。五點(diǎn)起床祖今。早晨起得早，你晚上睡眠也來(lái)得早拣技。
第二千诬，不要解決焦慮。當(dāng)你焦慮時(shí)膏斤，你最大的焦慮是你要解決焦慮徐绑，如果你不解決焦慮，那你的焦慮就減少了莫辨，你就容易入睡了傲茄。
第三，高興的時(shí)候沮榜，只管高興烫幕，不要管睡眠，任睡眠自動(dòng)到來(lái)敞映。你是在高興中入睡的较曼，睡眠效率會(huì)高，睡眠時(shí)間短一點(diǎn)也沒(méi)關(guān)系振愿。
第四捷犹，白天不要補(bǔ)覺(jué)弛饭，不要打盹。
第五萍歉，白天不要躺著侣颂。
第六，每天躺著的總時(shí)間不能超過(guò)8小時(shí)枪孩。無(wú)論睡著還是醒著憔晒，你躺著的總時(shí)間不能超過(guò)8小時(shí)。
第七蔑舞，把工作安排滿拒担，不要讓自己太清閑。
第八攻询，要精神抖擻地活著从撼，每個(gè)動(dòng)作要有力量，不要萎靡地活著钧栖。
第九低零，每天體力勞動(dòng)60分鐘以上。
第十拯杠，如果身體一點(diǎn)點(diǎn)痛苦的話掏婶，你比平時(shí)遲2小時(shí)上床，你比平時(shí)更瞌睡了潭陪，你就能睡著气堕。因?yàn)楫?dāng)人非常瞌睡時(shí)，就算身體有一點(diǎn)痛苦畔咧，也能睡著茎芭。如果身體非常痛苦，那你得先解決身體痛苦誓沸，當(dāng)痛苦減少了梅桩，睡眠就容易到來(lái)。
第十一拜隧，在你非常瞌睡了再上床宿百。不要按時(shí)間來(lái)指導(dǎo)你睡眠，要根據(jù)你的瞌睡程度來(lái)決定你睡眠洪添。只有當(dāng)你非常瞌睡了垦页，你才可以上床。不是非常瞌睡絕不上床干奢。
第十二痊焊，沒(méi)睡著在上床躺著時(shí)，眼睛不要閉上，要自然睜著薄啥，睡著時(shí)辕羽，眼睛會(huì)自然閉上。
第十三垄惧，正確心態(tài)是無(wú)視睡眠刁愿，不管睡眠，只管躺著到逊。你告訴自己清醒躺著就是睡眠铣口，你躺著時(shí)已經(jīng)是睡眠了，所以你不再求睡眠了觉壶。
你晚上隨意躺在床上脑题，眼睛自然睜著，心中想什么就想什么掰曾，不要停止自己的想法。你就這樣無(wú)視睡眠停团，隨意躺在床上就好旷坦。你這么做的結(jié)果是99.99%的概率你不知不覺(jué)睡著了，而且睡得挺好佑稠。
睡眠不好的人做到以上十三點(diǎn)后秒梅，睡眠就會(huì)變好。這些都是經(jīng)過(guò)實(shí)驗(yàn)總結(jié)出來(lái)的方法舌胶，你用了捆蜀，你就會(huì)知道它們是有效的。
Solutions
First, get up early. Get up at 5 a.m. Get up early in the morning and your sleep will come early at night.
Second, do not solve the anxiety. When you feel anxious, your biggest anxiety is that you have to solve anxiety. If you don’t resolve anxiety, your anxiety will be reduced and you will fall asleep easily.
Third, when you’re happy, just be happy. Leave sleep alone, and let it come naturally. If you fall asleep in happiness, the sleep efficiency will be high and it will be okay to sleep for a short time.
Fourth, don’t make up for sleep during the day, and do not take a nap.
Fifth, do not lie down during the day.
Sixth, do not lie down over eight hours a day. Whether you are asleep or awake, do not lie down over eight hours a day.
Seventh, arrange your work reasonably. Don’t let yourself too idle.
Eighth, live in spirits. Have strength in each movement and do not live listlessly.
Ninth, more than 60 minutes of physical work every day.
Tenth, if your body is a little painful, go to bed two hours later than usual. You are more sleepy than usual, and then you can fall asleep. Because when people are very sleepy, even if their bodies are a little bit painful, they can fall asleep. But if the body is very painful, you have to first resolve the physical pain. When the pain is reduced, sleep will come more easily.
Eleventh, go to bed when you are very sleepy. Do not sleep following the schedule, but depending on whether you are sleepy. Go to bed when you are really very sleepy. Not very sleepy, not go to bed.
Twelfth, when you do not fall asleep while lying down, do not close your eyes, and open naturally. When you fall asleep, your eyes will naturally be closed.
Thirteenth, the correct attitude is to ignore sleep, leave sleep alone, and just lie down. You tell yourself that lying down awake is sleep. When you are lying down, you are sleeping, so you no longer need to seek sleep.
Lie down in bed casually at night, open your eyes naturally, think about whatever you want, and do not stop. Ignore sleep and just lie down in bed casually. The result of doing this is that you will fall asleep unconsciously with 99.99% probability, and will sleep well.
Those who do not sleep well will sleep better after doing the above 13 points. These are methods that have been experimentally summed up. Do them, and you will know that they are effective.
睡眠大俠
研究睡眠8年幔嫂，分享非藥物解決失眠方法辆它。
睡眠大俠認(rèn)為失眠無(wú)害，失眠只是因?yàn)槟悻F(xiàn)在還不需要睡眠履恩。
當(dāng)你需要睡眠時(shí)锰茉，睡眠一定會(huì)到來(lái)；睡眠到來(lái)時(shí)切心，你無(wú)法拒絕睡眠飒筑。
