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《睡眠大侠与失眠者问答录》第24集 失眠者：晚上睡眠来得迟的原因有哪些？ 睡眠大侠 第一，起迟了。你早晨起得迟，晚上睡眠就来得晚，你瞌睡得也就迟了。 第二，焦虑。焦虑会延迟睡眠到来。 第三，高兴。高兴会延迟睡眠到来。 第四，白天睡觉了。白天睡觉了，晚上睡眠就会来得迟一点。 第五，白天躺着了。躺着就能补充能量。你白天补充了能量，那么你晚上剩余的能量就多，那你就会很迟了才会瞌睡。 第六，每天躺着的时间超过8小时。躺着就能补充能量。你躺太多了，你就不太需要睡眠了。 第七，白天太闲了。你太闲的话，消耗能量就会少，那么你晚上剩余的能量就多，那你就会很迟了才瞌睡。 第八，白天活得太萎靡了。你白天活得太萎靡，那么你消耗能量就少；你白天消耗的能量少，那么你晚上剩余的能量多，那你就会很迟了才会瞌睡。 第九，工作太轻松了，没有体力劳动，那么你消耗能量就会少。你消耗的能量少，那么你晚上剩余的能量就多，那你就会很迟了才会瞌睡。 第十，身体痛苦。人身体痛苦，睡眠就会来得迟一些。 第十一，不瞌睡的时候就上床。人在不瞌睡时上床就不容易睡着；不容易睡着就会焦虑；焦虑就会更加难入睡。这样恶性循环，你就会很难睡着了。 第十二，未睡着时，眼睛就闭上了。未睡着时，眼睛闭上了，人就会有些紧张；紧张就不容易睡着。 第十三，睡眠心态不对。躺在床上求睡，那么你就很难睡着了。  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.  对策 第一，早起。五点起床。早晨起得早，你晚上睡眠也来得早。 第二，不要解决焦虑。当你焦虑时，你最大的焦虑是你要解决焦虑，如果你不解决焦虑，那你的焦虑就减少了，你就容易入睡了。 第三，高兴的时候，只管高兴，不要管睡眠，任睡眠自动到来。你是在高兴中入睡的，睡眠效率会高，睡眠时间短一点也没关系。 第四，白天不要补觉，不要打盹。 第五，白天不要躺着。 第六，每天躺着的总时间不能超过8小时。无论睡着还是醒着，你躺着的总时间不能超过8小时。 第七，把工作安排满，不要让自己太清闲。 第八，要精神抖擞地活着，每个动作要有力量，不要萎靡地活着。 第九，每天体力劳动60分钟以上。 第十，如果身体一点点痛苦的话，你比平时迟2小时上床，你比平时更瞌睡了，你就能睡着。因为当人非常瞌睡时，就算身体有一点痛苦，也能睡着。如果身体非常痛苦，那你得先解决身体痛苦，当痛苦减少了，睡眠就容易到来。 第十一，在你非常瞌睡了再上床。不要按时间来指导你睡眠，要根据你的瞌睡程度来决定你睡眠。只有当你非常瞌睡了，你才可以上床。不是非常瞌睡绝不上床。 第十二，没睡着在上床躺着时，眼睛不要闭上，要自然睁着，睡着时，眼睛会自然闭上。 第十三，正确心态是无视睡眠，不管睡眠，只管躺着。你告诉自己清醒躺着就是睡眠，你躺着时已经是睡眠了，所以你不再求睡眠了。 你晚上随意躺在床上，眼睛自然睁着，心中想什么就想什么，不要停止自己的想法。你就这样无视睡眠，随意躺在床上就好。你这么做的结果是99.99%的概率你不知不觉睡着了，而且睡得挺好。 睡眠不好的人做到以上十三点后，睡眠就会变好。这些都是经过实验总结出来的方法，你用了，你就会知道它们是有效的。  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.  睡眠大侠 研究睡眠8年，分享非药物解决失眠方法。 睡眠大侠认为失眠无害，失眠只是因为你现在还不需要睡眠。 当你需要睡眠时，睡眠一定会到来；睡眠到来时，你无法拒绝睡眠。 |
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