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要正确应对这个问题，我们就要知道人为什么半夜会醒。半夜醒来的原因很多，这里我只讲一个最常见的原因。 人不太需要睡眠了才会半夜醒来，人不太瞌睡了才会半夜醒来。人如果非常需要睡眠就不会醒来；人如果非常瞌睡就不会半夜醒来。 你半夜醒了，说明你不太需要睡眠了。 这时候，很多人觉得时间挺早，自己还有点困，没睡好，所以，他就不想起床，还想再睡一会儿。当你有了再睡一会儿想法的时候，你焦虑就产生了。 这时候，你是很难睡着的，因为人在不太瞌睡且焦虑的情况下是很难睡着的。也许你也知道自己很难睡着，但是你不死心，因为你总觉得睡眠离你很近。 于是，你就躺在床上，试图用各种办法使自己睡着。 左侧卧，右侧卧，平躺，曲腿，移枕头，掀被子......一系列操作下来，发现怎么睡都不舒服，怎么都睡不着。 这时候，你的焦虑也慢慢变重了，你离睡眠也越来越远。 What to do if waking up in the middle of night? To correctly deal with this issue, we must know why people wake up at midnight. There are many reasons, and now I only talk about one of the reasons, which is the most common. People don’t need much sleep so they wake up at midnight, and wake up because they are not that sleepy. They won’t wake up if they desire sleep, and won’t wake up if they are very sleepy in the middle of night. You wake up at midnight, meaning that you don’t need much sleep. When you wake up at midnight, and you think it is too early, you are still a little bit sleepy and have not slept well, you don’t want to get up, and want to sleep more. Once you consider like that, anxiety comes. At this time, it is difficult for you to fall asleep, because it is very difficult for people to fall asleep when they are not that sleepy but anxious. Maybe you also know that it is difficult to fall asleep, but you don’t give up because you always feel that sleep is close to you. So, you are lying in bed, trying to fall asleep in various ways. Lying on the left side, on the right side, lying flat, bending your legs, moving your pillow, uncovering your quilt... Whatever you do, you find you are uncomfortable, and cannot sleep. Cannot fall asleep . At this time, your anxiety has gradually become worse, and you are getting farther and farther away from sleep. 半夜醒了，你该怎么办？ What should you do when you wake up at midnight? 你该让自己需要睡眠，当你需要睡眠时，你再上床睡觉。 You should make yourself need sleep and go to bed when you need it. 半夜醒了，如果20分钟没睡着的话，立即起床。起来看看书，工作一会儿，瞌睡了你再上床，这时候你就容易睡着了。 If you wake up in the middle of the night and can't fall asleep after 20 minutes, you should get up, read a book or work for a while.Go to bed when you're sleepy, then it'll be easy to fall asleep. 如果你想保险一点，那你就在自己非常瞌睡了再上床，这时候你更容易睡着。 And if you want to secure it, go to bed when you are very sleepy, then you'll be easier to fall asleep. 半夜醒了，你该怎么办？ 你该让自己需要睡眠，当你需要睡眠时，你再上床睡觉。半夜醒了，如果20分钟没睡着的话，立即起床。起来看看书，工作一会儿，瞌睡了你再上床，这时候你就容易睡着了。如果你想保险一点，那你就在自己非常瞌睡了再上床，这时候你更容易睡着。 What should you do if waking up in the middle of night? You should let yourself need sleep, and go to bed until you need sleep. If you wake up at midnight and can’t fall asleep within 20 minutes, get up immediately, and read books or work for a while. Go to bed until you are sleepy, and it will be easy to fall asleep. To guarantee, go to bed until you are very sleepy that it will be easier to fall asleep. 人半夜醒了的时候候容易犯两个错误。 一是，怕痛苦。半夜醒来，往往有些疲惫或者不舒服，这时候起床肯定有些痛苦，但是你要避免更大的痛苦，你就必须起床。你必须对自己狠一点，长痛不如短痛，有时候对自己狠一点是对自己聪明的的爱 。 二是，不死心。人半夜醒了，总认为过一会儿就会睡着，所以一直就躺在床上等待睡着，可是每次都是没睡着；就算偶尔睡着了，也是在焦虑中睡着的，第二天精神也不太好。这样的经历已经太多次了，可是你从来没有起来过，因为你不死心，你还是想可能过一会儿就能睡着。希望是个好事，可是有时候绝望才能拯救你，你才会走从来不敢走的路。 When people wake up in the middle of night, they are likely to make two mistakes. First, fear of pain. Waking up at midnight, people tend to be a little tired or uncomfortable. It must be painful to get up at this time, but to avoid more pain, you must get up and push yourself. Less pain is better than more, and sometimes it is a smart love to push yourself. Second, do not give up. People wake up at midnight and think they can fall asleep after a while, so they are lying in bed waiting to fall asleep, but always fail; even if they can fall asleep occasionally, they fall asleep in anxiety, and are not good the next day. Too many experiences like that, but you never get up, because you do not give up, and still think that you can fall asleep after a while. Hope is a good thing, but sometimes only despair can save you, and then you will go a way never dare before. 你要拯救自己的睡眠，你就必须克服痛苦，丢掉幻想，起床做一些事情，做到你非常瞌睡了，你再上床。这时候，你随意躺在床上，眼睛自然睁着，心中想想什么就想什么，你自然就会睡着。 If you want to save your sleep, you must overcome the pain, lose your imagination, get up and do something, and then don’t go to bed until you are very sleepy. At that time, lie in bed casually, open your eyes naturally, and think whatever you want, then you will fall asleep naturally. 有人说，起来做事，很迟了才瞌睡，睡眠时间变短怎么办？ 这个问题，我想说两点。 第一， 时间不会变太短。一般情况，你起来工作30——60分钟，你就会瞌睡，这时候你再去睡觉，睡眠时间减少的并不多。 第二， 你的睡眠效率提高了。你是瞌睡了上床的，人在瞌睡时睡眠效率很高，一小时抵2小时。你的高效睡眠弥补了睡眠时间的损失。 Some people say that if you get up and work, and feel sleepy until it is too late, the sleep time will get shorter, and how to deal with that? In terms of this question, I would like to say two points. First, sleep time won’t get much shorter. Generally, when you get up and work for 30 to 60 minutes, you will feel sleepy, and then go to bed again, so it won’t be reduced too much. Second, improved your sleep efficiency of sleepis improved. You feel sleepy and then go to bed. People always sleep efficiently when they are sleepy, which means one hour is equal to two hours. Your efficient sleep can compensate for the loss of sleep time. 这里我讲了“如何应对半夜醒来？”，下面我简单讲一下“如何使自己不会常常夜间醒来？”。 你要想自己不会半夜醒来，你还应该改变自己的生活方式，使自己晚上非常需要睡眠。 你该怎么做？ 第一，早晨5点起床。 第二，白天不午睡，不补觉，不躺着，不打盹。 第三， 不要萎靡地活着，要精神抖擞地活着，每个动作都充满力量。 I have talked about “How to deal with waking up at midnight?”, and then I would like to briefly explain “How to make yourself not wake up frequently at night?”. If you don’t want to wake up in the middle of night, you are supposed to change your lifestyle, that is, making yourself need sleep very much at night. What should you do? First, getting get up at 5 a.m. Second, during the day do not take a nap, do not make up for sleep, do not lie down, and do not nod off. Third, do not live without spirit, you should live vigorously, and move energetically. 你这么度过一天，你晚上就会非常瞌睡；你非常瞌睡的时候睡觉就不会半夜醒来，你会一觉到天明。 Spending a day like this, you will be very sleepy in the evening; you won’t wake up in the middle of night when you go to bed feeling very sleepy, and will be asleep until next morning.  睡眠大侠 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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