晚上睡不着怎麼辦？
What should you do if you cannot fall asleep at night?
晚上睡不着的話，你千萬不要躺在那用各種辦法求睡着，因為睡眠就是你越求它，它離你越遠；你不求它，它該來時，自然會來。其實，晚上睡不着只是你現在還不應該睡着，你現在還不夠瞌睡罷了，你夠瞌睡時，你自然就會睡着。現在，我們知道了睡不着是因為不夠瞌睡，那麼晚上睡不着時應該怎麼辦呢？
要分情況處理。
If you have difficulty falling asleep at night, you should never lie there and attempt to fall asleep using various techniques. The more that you long for sleep, the further you will be from attaining it. Only when you stop making an effort to sleep will it naturally come to you. In fact, the reason you struggle to fall asleep at night is only that you are not ready, or not sleepy enough at that moment. When you are drowsy enough, you will naturally fall asleep. Now that we are aware that trouble falling asleep is a result of not being drowsy enough, the question at hand is what you should do when you have trouble falling asleep?
The answer to this depends on the situation.
22點之前，如果你睡不着，那麼你不要躺在牀上，你應該起來看書，工作，做家務，或者什麼也不幹，閒着。
22點之後，如果你睡不着，那麼你不要躺在牀上，你起來靜坐。
靜坐時，你坐在帶軟墊的椅子上比較好，因為這樣的椅子會使你坐着更舒服，你可以靜坐更長的時間。
Before 10 p.m., if you are unable to fall asleep, then you should avoid lying in bed. You should get up to read a book, work, do housework, or do nothing at all and remain idle.
After 10 p.m., if you are still unable to fall asleep, then you should avoid lying in bed. You should get up from the bed and find a place to sit 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 for a longer period of time.
靜坐時，不要求什麼標準姿勢，不必用什麼方法，不必靜心，坐着就行，想想什麼就想什麼，高興就高興，焦慮就焦慮，不要試圖解決焦慮。靜坐累了，煩了，你起來走走，動動，然後回去繼續靜坐，不必太約束自己。
While meditating, you do not need to worry about attaining the correct posture or method of meditation. You do not need to clear your mind of your thoughts, rather all you need to do is sit there. Think about whatever comes to your mind. If you are happy then embrace your happiness. The same goes for anxiety, you should not try to rid yourself of your feelings of anxiousness. If you feel tired, you can stand up and walk around while moving your body. After that, you should continue to meditate, but do not overly restrict yourself.
你不必擔心靜坐侵佔了你的睡眠時間，導致你第二天精神狀態不會好。我告訴你，不會的。靜坐就是睡眠，靜坐是更高級的睡眠，靜坐比睡眠效果更好。如果靜坐一晚不睡覺，那麼你第二天精神會比睡一夜精神更好。所以你不必擔心睡眠時間，只管靜坐就好。
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 next day. Meditation is a higher form of sleep, and it is also more effective than sleep. If you meditate for the whole night without sleeping, you will still wake up feeling livelier and more energetic than if you had slept the whole night. Therefore, you only need to focus on meditating as instructed, and you should not worry about losing any sleep time.
你一直靜坐，靜坐到坐着睡着時，你就坐着睡一會兒；醒來後，停止靜坐。停止後，你不要立即上牀，先舒展一下身體，散步10分鐘，然後再上牀清醒躺着；躺着時，不要急於睡着，只管清醒躺着。你眼睛自然睜着，心中想想什麼就想什麼，想翻身就翻身，隨意躺着就好，一切順其自然。你就這樣躺着，不知不覺，你就會自然睡着。
這個應對失眠的方法很簡單，也很有效，當你睡不着時，你可試試。我相信你試過之後，你就會愛上它，如果你不試，你無法發現它的好。
You should continue sitting and meditating until you fall asleep, at which point you can let yourself sit and sleep for a while. After you wake up, you should stop meditating. However, you should not go to bed immediately after you finish meditating. You can stretch your body and take a walk for 10 minutes. After your walk you can go to bed and lie down. You should lie awake and avoid trying to rush to fall asleep. Continue to lie in bed awake with your eyes naturally open. Think about whatever thoughts come to your mind. If you want to adjust your sleeping position, then feel completely at ease to do so. When you lie relaxed and at ease you will fall asleep before you even realize it.
This method for coping with insomnia is very simple and effective. When you are unable to sleep, you can try it. I believe that after you try it, you will fall in love with it. You will not know its effectiveness if you do not try it first.
有人説，這方法確實可以應對晚上睡不着，但是是不自然的，仍然需要靜坐，我想每天到點都能睡着，不用什麼靜坐之類，有這樣的方法嗎？
有。
Some people say that while this method helps to cope with difficulty falling asleep at night, the method itself is still not natural. It requires one to meditate, while others want to sleep each night without the use of meditation. Is there are way to do this?
Yes.
你正確地活着，你就會自然睡着，不用任何方法，這是最簡單的。
睡着是正確生活的結果，睡不着是錯誤生活的結果，你只要正確地活着，你就會睡着。怎樣才是正確的生活呢？
You need to live right in order to sleep naturally. This requires no other method and is the simplest way to fall asleep at night.
Sleep is the result of living right. If you live right every day, then you will sleep naturally. How does one live right?
1.早晨6點起牀。
2.白天最好不睡覺，不躺着，不打盹。當然，如果你身體特別疲勞虛弱，那麼白天你也可躺一會兒，但不要太久。
3.白天最好不要閒着，做些力所能及的事情。
4.白天出門活動和工作，儘量少在家裏待着。（當然如果你確實不能出門，也可以待在家裏）。
5.晚上22點上牀，先隨意坐30分鐘，坐着時，心中想想什麼就想什麼。22：30躺下。躺着時，不要急於睡着，清醒躺着就是睡眠，你已經睡眠，不要再求睡着了，只管躺着就可以了；你眼睛自然睜着，心中想想什麼就想什麼，焦慮就焦慮着，悲傷就悲傷着，痛苦就痛苦着，高興就高興着，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，一切順其自然。
6.你按以上5點去做，你就是正確活着；你正確地活着，你就會自然睡着。
1. Get up at 6 a.m.
2. It is best not to sleep, lie down, or nod off during the day. Of course, if you are feeling particularly exhausted, you can lie down during the day, but not for too long.
3. Do not remain idle during the day. Try to find as many things to do as you can.
4. Go out to work or to participate in activities during the day. Try to stay at home as little as possible. (Of course, if you are unable to go outside then you can remain at home).
5. Go to bed at 10 p.m. in the evening and sit on your bed for thirty minutes. While sitting allow your mind to wander. At 10:30 p.m. when you lie down, your eyes should be naturally open, allowing your mind to wander. If you feel anxiety allow yourself to be anxious. If you feel sadness then let yourself be sad. If you feel 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 yourself be awake. If you are asleep then let yourself be asleep. Let everything just go with the flow. Lying awake is sleep. You are already asleep. Do not seek sleep anymore.
6. If you follow the five points above then you will fall asleep most of the time.
有人説你這方法只能使心理性失眠者睡着，而對於身體處於亞健康狀態的失眠者，這個方法是無效的。
Some people believe that this method is only effective for those with insomnia that stems from psychological issues. Those with insomnia due to problems with their sub-health find that this method is ineffective.
是的。如果你身體處於亞健康狀態，那麼，上面的方法雖然可使你的睡眠有所改善，但是無法終結你的失眠，無法令你的睡眠很好。你要想你的睡眠變得很好，你必須先改善身體——使你的身體從亞健康狀態上升為健康狀態。
怎麼做呢？
That is correct. If you possess sub-health related issues, the method above may help to improve your sleep. However, it will not be able to resolve your insomnia symptoms or provide you with better sleep.
What is the solution to this?
1.每天早晨做一小時大禮拜，堅持一個月。大禮拜原為西藏佛教的特殊禮拜方式，又
稱磕長頭。做大禮拜是改善亞健康好的方法。每個大禮拜都要做得從容，不要急迫，不要計個數，只管做一小時就對了。做累了，你就休息一下再做。如果工作日的早晨時間緊，你沒時間做1小時大禮拜，你也可以只做半小時大禮拜；但是週末的早晨，你可以多做大禮拜，你可以做3小時，多多益善。
1. Perform an hour of prostration every morning for one month. The practice of prostration, also known as the “long kowtow,” was originally a special form of worship found in Tibetan Buddhism. Prostrating is a good way to improve sub-health. It should always be done calmly, without rushing or setting a timer, 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 of prostration into your weekday schedule, a half an hour will also suffice. On weekend mornings the more time you can devote the better, therefore you should do it for three hours.
2.每天早晚靜坐1小時，堅持一個月。靜坐時，眼睛自然睜着，心中想想什麼就想什麼，不要限制自己的思想，不要管呼吸，不要使用任何方法，只管靜坐着就可以了。靜坐累了，休息一下再靜坐。如果工作日沒時間早晚靜坐1小時，那麼你也可以只靜坐半小時。週末的時候，你可以多靜坐，你可以靜坐3小時/天，多多益善。不會靜坐姿勢的，可以上網學一下，十分鐘就可學會，非常簡單。
2. Meditate for an hour every morning and evening for one month. When you are meditating, your eyes should be naturally open. Think about whatever comes to mind. Do not try to limit your thoughts or control your breathing. You do not need to use any other method; you only need to try to meditate. When you feel tired of meditating, take a break before continuing again. You can meditate for half an hour during busy weekdays. On weekends try to devote at least three hours a day. If you are not familiar with the meditative posture, you should be able to learn it online within ten minutes as it is very simple.
3.每天早晨快步走路一小時，堅持一個月。走路時，抬頭挺胸，面帶微笑，快步走路，速度比平時略快。如果工作日的早晨時間緊，你沒時間快步走路1小時，你也可以只快步走半小時；但是週末的早晨，你可以多走一些時間，你可以走2小時，但也不要走太久。
3. Go for a brisk walk for an hour every morning and stick to this habit for a month. When walking, hold your head up, smile and maintain a speed slightly faster than your usual pace. When you are crunched for time on weekdays, you can get away with walking for only half an hour. However, on weekend mornings, you can walk for a longer period of time, perhaps two hours, but do not walk for too long.
4.正確的生活一個月。身體亞健康狀態是錯誤生活的結果，身體健康狀態是正確生活的結果。你只有過一種正確的生活，你才會健康。怎樣才是正確的生活呢？早晨6點起牀；白天出門工作和活動，不午睡，不躺着，不打盹；22：00——06：00清醒躺在牀上，不必睡着，睡眠來了就睡，沒來也不求，只管躺着，這就是正確的生活。如果你的身體非常虛弱，你白天也可躺一小時來補充體力，但是躺得時間不要太長。
4. Strive to live right for a month. Poor life habits can negatively affect your health, therefore one major way to restore your health is to make positive changes to your lifestyle. In order to live right, you can begin by getting up at 6 a.m. Stay active by going out for work and other activities during the day, as opposed to taking naps and lying around. From 10 p.m. to 6 a.m. you should lie awake in bed. You do not have to fall asleep, as you will be aware when your body is ready to sleep. These tips are essential to living right. If your body is very weak, you can lie down for an hour during the day to recharge, but do not lie down for too long.
失眠者按照以上4點做一個月，那麼亞健康狀態就會改善，甚至恢復到健康狀態。
If people with insomnia can follow and stick to the four points above for a month, then their sub-health problems will improve, and possibly even return to their original healthy state.
有人説，如果我不是亞健康問題導致睡不好，而是嚴重疾病導致晚上睡不着怎麼辦？
找醫生，先解決疾病。病好了，你再正確地活着，你自然就會睡着。
Some people ask what they should do if their insomnia is not due to sub-health related issues, but rather because of a serious illness. In this case, you should visit the doctor to cure your illness first. After your illness is cured, you need only live correctly and sleep will come naturally.
