大多數的失眠都是因為人過度害怕失眠造成的。如果你過度害怕失眠，那麼你就容易失眠。如果你過度害怕失眠，那麼你的失眠就會迅速加重。你越怕失眠，你就越容易失眠。你越怕失眠，失眠就越難解決。如果你不過度害怕失眠，那麼你就不容易失眠。如果你不過度害怕失眠，大多數失眠都很容易解決。失眠者第一大問題是過度害怕失眠。

Most cases of insomnia are caused by a person‘s excessive fear of insomnia。 If you are too afraid of insomnia， then you will become more prone to insomnia。 Fear of insomnia will also worsen preexisting insomnia。 The more you are afraid of insomnia， the more likely you are to lose sleep。 This fear will also make it more difficult to resolve insomnia symptoms。 On the other hand， if you are not overly afraid of insomnia， then you will be less susceptible to insomnia。 Conquering insomnia will also be easier after the fear of it is cast aside。 Therefore， the first problem people suffering from insomnia must face is the excessive fear of insomnia itself。

如何解決失眠者過度害怕失眠的問題呢？

How can one overcome their fear of insomnia?

要解決這個問題就必須讓失眠者實實在在地體驗到——失眠無害。怎麼才能讓失眠者自己體驗到失眠無害呢？失眠者做10天“清醒躺一夜”實驗，他就會體驗到“失眠無害，清醒躺著就是睡眠”。

To solve this problem， people who have insomnia must acknowledge that insomnia is harmless。 Insomnia sufferers can experience by taking part in a ten-day “awake all night” experiment， through which they will experience that insomnia is nothing to be afraid of， and that sleep can also be achieved by lying awake。

怎麼做這個實驗呢？

The procedure for the experiment is as follows:

1。早晨6點起床。

Get up at 6 a。m。

2。白天不睡覺，不躺著，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。

Do not sleep， lie down， or doze off throughout the day。 Of course， if you are feeling  particularly exhausted， you can lie down during the day， but not for too long。

3。白天最好不要閒著，做些力所能及的事情，讓事情充滿自己的時間。

Try your best to keep active during the daytime by allotting your time to several things。

4。白天儘量少在家裡待著，儘量出門活動和工作。

Make the effort to avoid staying at home during the day by going out to work and taking part in various activities。

5。晚上22點上床，先隨意坐30分鐘，心中想想什麼就想什麼，怎麼舒服就怎麼坐；坐完後，告訴自己今晚堅決“清醒躺一夜，絕不睡著一秒”，然後躺下；躺著時，眼睛自然睜著，心中想想什麼就想什麼，想翻身就翻身，隨意自在；瞌睡了，堅決打起精神，保持清醒，把睡眠扼殺在萌芽狀態；你就這樣一直努力保持清醒一夜；如果你不知不覺睡著了，那就睡著算了，但是在你清醒的時候，你必須堅決保持清醒，你的目標絕對一直是清醒。

Go to bed at 10 p。m。 in the evening。 Start by sitting comfortably on your bed for thirty minutes while allowing your mind to wander。 After sitting， tell yourself before you lie down， “I will lie awake all night tonight and not sleep for a second。” As you lie in bed， your eyes should stay open naturally and your mind should be free to wander。 You should feel at ease to shift and turn until you are comfortable。 If you feel yourself begin to doze off， do everything in your power to stay awake。 Kill the idea of sleep before it even makes its appearance。 You should try to maintain this mindset throughout the whole night。 If you unknowingly fall asleep， then so be it。 However， while you are still awake， you must be firm with your goal to stay awake。

6。 第二天早晨六點起床。

Wake up at 6 a。m。 the next day。

7。 起床後做好睡眠日記。你用本子記下自己對睡眠和失眠的認識，對“清醒躺一夜”的體驗。

After you get out of bed， you should start a sleep diary。 Inside your diary you can record your knowledge regarding sleep and insomnia， as well as your experiences during this “awake all night” experiment。

8。你必須做“清醒躺一夜”實驗10天以上，這樣你就會重新認識睡眠和失眠。你發現清醒躺一夜和睡著一夜效果差不多，你發現失眠真的無害。當你知道了這些，那麼你就不怕失眠了。

In order to provide yourself with a new understanding of sleep and insomnia， you must stick to this experiment for more than ten days。 Once you realize that the result of lying awake all night and staying asleep all night is the same， you will also realize that insomnia is harmless。 Acknowledging this fact will also help you to overcome your fear of insomnia。

9。你會在10天的實驗中犯一個錯誤——你會假裝自己的目標是“清醒躺一夜”，但你的真實目標是睡著。剛開始幾天，你會按我說的以“清醒躺一夜”為目標，但是經歷幾天實驗後，你發現你常常睡著了，然後你就會希望每晚都睡著。當你有了這樣的期盼，那麼你的目標就是睡著，你的目標和我要求的實驗目標是相反的。這是聰明的愚蠢，但是仍是愚蠢。你必須剋制這種“希望睡著”慾望，每天堅決以“清醒躺一夜”為真實目標，好好做完10天實驗。

You will make the mistake in your ten-day experiment of only pretending that your goal is to lie awake all night， but your real goal is to fall asleep。 For the first few days， you will aim to lie awake all night as I said。 However， after a few days into the experiment， you will find that you often fall asleep， and then you will want to sleep every night。 When you have such expectations， then your goal will have shifted to trying to fall asleep。 This is opposite to the goal I suggested for the experiment。 While you may think your approach is clever， it will not have a positive impact on your results for the experiment。 Therefore， you must refrain from this desire of hoping to fall asleep， to ensure that your true goal remains to lie awake all night for the remainder of the ten-day experiment。

有人說，我不敢做這個實驗，怕第二天精神不好，怎麼辦？

Some people are unwilling to do this experiment as they worry that they will wake up powerless the next day. What is the solution for this?

我告訴你，你主動清醒躺一夜，第二天精神會挺好，和睡著了一夜效果差不多。過去很多失眠者最先也不敢做這個實驗，但是後面他大膽一次，做一次實驗後，發現恐懼是多餘的，清醒躺一夜後第二天精神還不錯。從此他們也就不怕失眠了，失眠也就解決了。做任何事都有風險，如果這點風險你就不敢承擔，那你就不要解決失眠了。

I assure you， if you lie awake all night， then you will get up the next day feeling just as energetic as you would if you had experienced a whole night’s sleep。 In the past， many people with insomnia did not dare to do this experiment at first， but after trying it once， they found that they had nothing to fear。 After lying awake all night， they got up the next day in high spirits。 Because of this experience， they are no longer afraid of insomnia， and their insomnia has since been cured。 There is a risk to doing anything。 If you dare not take this risk， then you should not have high hopes for curing your insomnia。

有人說，我過去常常清醒躺一夜，為什麼第二天疲憊不堪？

Some people state that before even starting this experiment they already often lie awake all night. However, they wake up feeling exhausted the next day. Why is this the case?

因為你焦慮。你過去目標是睡著，但是你沒睡著，你的目標沒有達成，所以你是焦慮的，你是焦慮地醒了一夜。因為焦慮會大量消耗人的能量，所以你第二天會疲憊不堪。而你做這個“清醒躺一夜”實驗時，你的目標是醒著，你現在就是醒著的，你的目標已經達成，所以你沒有焦慮，你是無焦慮地醒了一夜。因為沒有焦慮大量消耗你的能量，所以你第二天精神不會差。

The reason for this is that you feel anxious。 Your past goal was always to fall asleep， but you were never actually able to fall asleep。 As a result， you failed to reach your goal， and therefore you feel anxious。 These feelings of anxiety are exactly what are keeping you awake all night。 Anxiety consumes a lot of a person’s energy， and thus you will feel exhausted the following day。 However， when you conduct this “awake all night” experiment， your goal is to stay awake。 As long as you are awake， you will have attained your goal， and therefore you will have no anxiety。 If you spend your night awake anxiety-free， your energy is conserved and you wake up feeling lively the next day。

有人說，人清醒一夜也許沒事，但是清醒一月，清醒一年，也許危害就顯現了。

Some people claim that it may be okay to stay awake for a whole night. However, spending one month or even one year awake during the night might pose a threat to your health.

這個問題，我有答案，但我不能告訴你。你自己嚴格按我說的去做10天實驗，你就會什麼都明白。做任何事都有風險，如果你連這點風險都不敢承擔，那就不要解決失眠了。

While I have the answer to this question， I cannot share it with you。 Do your own ten-day experiment exactly as I instructed， and everything will become clear to you。 There is a risk to doing anything。 If you will not take this small risk， then I do not advise you to try to resolve your insomnia。

如果你做完了10天實驗，仍然害怕失眠，那麼你就做100天實驗。你做完了100天實驗，你就會再也不怕失眠了。你放心，做實驗不會影響你的健康，生活，工作，它只會令你更健康，生活更好，工作更好，你儘管大膽去做。

If you are still afraid of insomnia after ten days of the experiment， then try to do one-hundred days。 After you have done one-hundred days of the experiment， you will no longer be afraid of insomnia。 You can rest assured that doing this experiment will not affect your health， life， and work。 It will only make you healthier， live better， and work better。 You should be brave and give it a try。