解決失眠的方法——坐臥交替法

坐臥交替法

Alternating Between Sitting and Lying Down

一、準備。

1.請認真看我的文章100篇，你就會了解了失眠無害，這樣你的焦慮和恐懼就會減少很多；焦慮和恐懼少了，你的身體會好，你也容易睡著了。看文章要注重了解「清醒躺著就是睡眠，清醒坐著也是睡眠」的觀念。

2.計劃拿出十天時間來改善睡眠。

I. Preparation.

A. Please read about 100 of my articles seriously, and you will understand that insomnia is harmless, and then your anxiety and fear will be reduced a lot. With less anxiety and fear, you will feel better and get easy to fall asleep. Please pay more attention to the concept in my articles that lying awake is a kind of sleep, and so is sitting awake.

B. Plan to improve sleep with 10 days.

二、開始。

1.第一天，白天6：00起床。

2.早晨做300個大禮拜。（大禮拜原為西藏佛教的特殊禮拜方式，又稱磕長頭。）

3.出門工作，逛街，爬山等，一定要出門做些力所能及的事，不要悶在家裡，不要閑著，要走向人群，走向自然。

4.白天不要打盹，不要午睡，不要躺著。特殊情況例外。

5.清淡飲食。白天吃飯七分飽，晚餐五分飽。

6.晚上22：00之前，做家務，看書，工作，散步，聊天等自然事物，不要電視，電腦，手機等電子設備。

7.22：00——06：00，坐臥交替。

22：00上床坐著，坐30分鐘，然後躺下，躺60分鐘，然後又坐起來，坐30分鐘，再躺下，躺60分鐘，然後又坐起來......就這樣一直交替坐臥到06：00。

II. Start.

A. On the first day, get up at 6:00 a.m.

B. Make a full prostration of 300 in the morning (The prostration was originally a special way of worship for Tibetan Buddhism, also known as kowtow.).

C. Go to work, to shops, or to mountains, etc. Be sure to go outside and do something within the reach. Don"t stay at home and do nothing; go to the crowd and nature.

D. Do not nod off, take a nap, or lie down during the day. Exceptions to special circumstances.

E. Keep light diet. Eat medium well during the day and medium for dinner.

F. Before 10 p.m., do some housework, reading, work, or walk and chat, and no electronic devices like televisions, computers, and mobile phones.

G. Alternate between sitting and lying down during 10 p.m. to 6 a.m.

Go to bed at 10 p.m. and sit for 30 minutes, then lie down for 60 minutes, and then sit up again for 30 minutes, then lie down for 60 minutes ...... repeat sitting and lying down till 6 a.m.

注意事項。

第一，時間自己估計就對了，不要用手機計時。

第二，坐著時，眼睛自然睜著，心中想想什麼就想什麼，怎麼舒服就怎麼坐，想起來就起來，你可以做任何想做的事，不要束縛自己，輕鬆自在就好。

第三，躺著時，眼睛自然睜著，心中想想什麼就想什麼，怎麼舒服就怎麼躺，想翻身就翻身，想起來就起來，你可以做任何想做的事，不要束縛自己，輕鬆自在就好。

第四，坐臥交替過程中，如果你睡著了，那你就睡。醒了之後，你要繼續坐臥交替，保持清醒，不可再睡。睡眠可以自動到來，但你不得期盼睡眠；睡眠可以找你，你不可找睡眠。

Notes:

First, no need of a timer. It is okay to estimate time without mobile.

Second, when sitting, open your eyes naturally, and think about whatever you want. Sit comfortably, or stand up if you want to, do whatever you what. Don』t bind yourself, and be relax.

Third, when you are lying down, open your eyes naturally, and think about whatever you want. Lie down comfortably, turn over or sit up if you want to, do whatever you what. Don』t bind yourself, and be relax.

Fourth, when you sit in bed or lie down alternatively, if you fall asleep, just sleep. After waking up, continue to sit and lie down alternately, stay awake, and don』t sleep again. Sleep can come itself, but you can"t expect it; it can come to you, but you can"t take the initiative to find it.

8.第二天起床，如果身體如何挺有力量，那很好，正常上班；如果身體如果有點疲憊，那你強製自己繼續上班，帶著疲憊上班，不要在家休養。當然，身體特別差例外。

9.你這樣堅持1天，你會發現你第二天精神不差，那麼你對失眠的恐懼和焦慮就減少很多，你的身體已經微微變好。

10.繼續堅持9天，你對失眠的恐懼和焦慮越來越少，身體也越來越好，睡著的時間越來越長，睡眠也越來越好。這9天中，如果你偶爾感到一點難受，你不得停止使用這個方法，你要繼續堅持使用這個方法，因為任何方法都不是完美的，我們只能在不完美中前進；如果你感到非常難受，難受得受不了，你要停止使用這個方法，你需要去顧問醫生。

H. The next day, when you get up and feel powerful, it is good, and go to work normally; if you feel a little bit tired, force yourself to go. Even though you are tired in work, it is better than resting at home. But if you feel quite worse, take a rest first.

I. Do as the above for one day. If you find your spirit is not bad the next day, your fear and anxiety to insomnia is much reduced, and you have become slightly better.

J. Continue for nine days, your fear and anxiety to insomnia will be getting less and less, you will be getting better, sleeping more, and your sleep will also be better. In the nine days, if you feel a little bit uncomfortable occasionally, please do not stop, and keep on. No method is perfect, and we have to keep forward in imperfect. But if you feel very uncomfortable to endure, please stop and go to the doctor.

三，解答疑惑。

1.我要一直這樣坐臥交替睡眠嗎?這樣很麻煩。

你不必一直這樣「坐臥交替睡眠」。你堅持「坐臥交替睡眠」幾天之後，你的心態會越來越好，你的身體會越來越好，這時你就會睡著一段時間。隨著你的身心狀態的變好，你的睡著時間會越來越長。到一定時間之後，你就會每天睡著6——8小時，你的睡眠也就正常了。

2.失眠反覆了怎麼辦？

你繼續用「坐臥交替睡眠」的方法調整。同時，你要反省，你為什麼又突然睡不著呢？你要找到原因，對症下藥。

III. Answers to Questions.

A. Do I have to continuously sit and lie down alternately like this? It is really troublesome.

You don"t have to always do like this. After doing for a few days, your mentality will get better, your body will get better, and you will fall asleep for a while. As your physical and mental state gets better, your sleeping time will get longer. One day, you will fall asleep for 6 to 8 hours a day, and your sleep will be normal.

B. What should I do if insomnia recurs?

Continue to adjust with the "sit and lie down" method. At the same time, you have to ask yourself why you suddenly cannot sleep. You need to find the reasons, and then you can take actions appropriately.

睡眠大俠

睡眠大俠研究睡眠8年，分享不用藥不催眠不用任何產品解決失眠的方法。

睡眠大俠認為失眠無害，失眠只是因為你現在還不需要睡眠。

當你需要睡眠時，睡眠一定會到來；睡眠到來時，你無法拒絕睡眠。

《1秒解決失眠》全部文章在微信公眾號：睡眠大俠。