It’s 3:28am. You’re wide awake. You toss and turn, but you can’t sleep. You want to sleep, but you’re mind and body are not cooperating. What should you do?

Physical Causes of Sleeplessness¹

There are a many possible causes for waking up in the middle of the night and being unable to fall back to sleep. It could be physical such as muscle aches, muscles tension, need to go to the bathroom, you left the TV on, your partner is snoring, the dog is snoring, you had too much caffeine or alcohol today, and on and on. For these we can usually figure out the solution:

* do some light stretches for muscle aches

* take some aspirin/Tylenol/Advil/etc if pain is keeping you awake

* move to a different bed

* turn off the TV

* get up and do something until you’re tired enough to fall back asleep

Mental Causes of Sleeplessness

When you’re worried about something, that can be a real bugaboo. If you’ve got something on your mind, it can be hard to sleep. Many times you may not even be aware that you’re worried, much less what you’re worried about. But, in most cases, you will need to address the problem or you probably won’t get back to sleep anytime soon. So what should you do? Follow these steps to relieve your mind of worries and get back to sleep. (Yes, even tough guys like my Dad: Get in touch with your feelings and you’ll sleep better!)

1. Signs from our Dreams. If you woke up from a dream, think about it for a moment. What was going on in the dream? What do you think each part represents? Is there something you are afraid of, worried about, or a problem you need to solve?

2. What’s on Your Mind? Whether you had a dream or not, ask yourself,

* What’s bothering me?

* What problem do I need to solve?

Maybe you are worried about your health or a loved one’s health. Maybe there is an issue at work that you’ve been avoiding. Maybe you’ve been in an argument with your spouse² or a good friend. Or perhaps you’re just feeling scared of dying. (Night time has a pesky way of doing that sometimes.) Or it might just be that your to-do list is so daunting³ it’s waking you up at night. Whatever it is don’t be afraid to identify it and label it. Thinking about it is not going to make your fears materialize. Not thinking about it is going to keep you from sleeping. Figure it out and you’ll back on your way to some restful zzzz’s.

3. Pen, Paper, & Solutions. You’re awake anyway, so flip⁴ on a light and grab a notebook and pen. Write down the issue that is on your mind. And then write down action steps you can take to resolve your issue..

* For problems, write down the steps you will start to take tomorrow. If you don’t know where to begin, write down that you will enlist⁵ someone to help you.

* For fears, write down the fear. Write down why it is scary. Write down any action steps you can take to alleviate⁶ your fears. If it is something that is unavoidable, write down reason why you are strong enough to handle this. If you have to fake it, then do so! Come up with a “strength mantra” that you’ll use to fall back asleep. Some suggestions are “I am strong” or “I am calm” or “I turn it over to God/Universe/Fate.”

4. Stretch and Breathe. Once you have your issue worked out, do some soothing⁷ simple stretches either in bed or on the floor. A great one to do is the child’s pose. Sit on your knees and fold forward with arms outstretched. You will feel a wonderful release in your arms, shoulders, and back. After that do any stretches that you sense would feel good. Then lay down and take several long slow breaths in and out. Breathe in for a count of 8, hold for 8, and breathe out for a count of 16. This will help slow down your body and mind.

5. Mantra. Lay down in a comfortable position in your bed, and use your “strength mantra” or some other calming, soothing mantra to help you sleep. Here are some good ones:

* Mmmmmmm

* Om

* Ahhhh

* So Sleepy

For some people saying a particular prayer, such as “Hail Mary’s” can be very helpful with falling asleep. The idea is to quiet your mind by focusing on a simple word or your breath. Be kind, gentle and patient with yourself. Sleep will come. Let your thoughts be like clouds in the sky. Just watch them go by without attachment⁸. Keep returning to your mantra and your breath.

6. When All Else Fails. If you can’t fall asleep after a long period of time, consider getting up and starting to work on your solutions. If you have too much energy, then it makes sense to get up and do something with your time. Follow your instincts about what you should do. Don’t worry about losing sleep for one night. You can handle this.

Prevention is the Best Medicine for a Good Night’s Sleep

To ensure a good night’s sleep in the future, consider these tips.

* Take it easy on the caffeine. Either eliminate it or limit to morning only. The effects of caffeine last for 9 hours, so you do the math.

* Have a bedtime ritual that is calming. You could read before bed, plan your day for tomorrow, write in your journal, meditate⁹, listen to soothing music, or anything else that helps your mind to slow down.

* Turn off the TV at least 30 minutes before bedtime. TV is a stimulant¹⁰ so establish a routine that helps you turn it off. You’ll fall asleep better.

* Listen to your body. If you feel tired, go to bed. Don’t torture your self by not getting enough sleep.

* Listen to your mind. If there is something on your mind before bed time, write about it in a notebook or talk to someone about it. Come up with solutions that you can work on tomorrow.

现在是凌晨3点28分。你仍然一丝睡意全无。你在床上辗转反侧，可仍旧不能入眠。你很想入睡，但你的思想和身体却不能同你的意愿协调一致。你该怎么办？

失眠的生理因素

有很多可能的因素，导致午夜惊醒，随后不能再次入睡。可能是生理的原因，比如肌肉的疼痛，肌肉的拉伤，去卫生间的需要，电视还在开着，与你同屋的人在打擤，你的狗在打呼噜，你今天喝了太多的咖啡或饮了太多的酒，等等等等。如果是上述原因导致无法睡眠，我们通常都有解答的办法：

· 如果是肌肉有痛感，做一些轻微的伸展运动

· 如果是身体的疼痛使你不能入睡，吃一些阿司匹林、羟苯基乙酰胺、雅维止痛药

· 换一张床去睡

· 关掉电视

· 起来活动活动，直到你感到非常疲惫，可以倒头就睡

失眠的心理因素

如果你的心里有忧虑的事情，那么这的确会困扰的你睡眠。如果你心里一直在想着某些事，那么你很难安睡。许多时候，你可能甚至不知道你在担忧，更不知道你所忧虑的是些什么。然而，大多数情况下，你有必要弄清楚你的困扰究竟是什么，否则你可能什么时候都无法很快入睡。那么你要怎么做呢？依照以下步骤，放下你的担忧，安然入睡。（不错，即使像我父亲这样的人也不难做到以下这几点：探知你的内心，你会睡得更好！）

1. 从我们的梦里找寻蛛丝马迹。如果你是在梦中惊醒，仔细回想一下。梦里发生了什么？你认为梦里每一部分内容都代表着什么？是不是有什么是你害怕的，是你担心的，或者一个你急需解决的问题？

2. 你在想什么？不管你有没有做梦，问问自己，

· 在担心什么？

· 什么问题需要解决？

或许你在担心你的健康，或是你爱人的健康。或许是你工作中的问题亟待解决。或许是你和你的爱人、也许和好友发生了什么争执。或许你因为害怕死亡而恐惧。（有时在夜间往往更容易产生这种恐惧。）也许只是由于，你想要做的事情的清单很让你为之怯步，因此使你夜晚无法入睡。不管你担心的是些什么，毋须害怕，找到它，弄清楚它。要这样想：它不可能使你恐惧的事情真的发生。不要那样想：它会使你持续失眠。找到你担心的是什么，你会恢复安然的睡眠。

3. 笔，纸，和解答。总之你已经醒了，那么就打开灯，取出笔记本和笔。写出你心里想的事情。再写出你能解决这些问题的实际方法……

· 对于那些问题，写出你会在明天着手实施的步骤。如果你不知道从哪里开始，那么写出你会向哪些人寻求帮助。

· 对于那些恐惧，写出你所害怕的是什么。写出它为什么使你恐慌。写出你能够减轻这种恐惧的每个实际行动。如果你怕的是不可避免的事情，那么就写出你为什么有这么强大的能力，足以应对这一恐惧。如果你必须要假装自己很强大，那么就这样捏造吧！想出那些“力量之魔咒”，你可以依靠它来安然入睡。你可以写“我很强大”或“我非常镇静”或“我把它交给上帝、宇宙、命运来对付它。”

4. 伸展身体，放松呼吸。一旦你明白了不能入睡的原因是什么，就可以在床上或地板上做一些简单的身体伸展运动。最好的办法就是保持孩童的姿势。跪着坐下来，双臂伸展，身体向前合拢。你会觉得手臂、肩膀、后背完全舒展，感觉非常舒适。随后，自己觉得怎么舒服就做什么样的放松伸展。然后躺下来，做几次深呼吸。吸气的时候数到8，屏住呼吸数到8，呼气的时候数到16。这样会帮助身心放缓。

5. 魔咒。用一种非常舒服的姿势躺在床上，用你的“力量之魔咒”或其他一些能使你平静、宽慰的魔咒来帮助你入睡。这里有一些很好的例子：

· 嗯……

· 哦嗯……

· 啊……

· 睡吧睡吧

对于那些吟诵特殊祈祷的人来说，例如，祈祷“万福玛利亚保佑”，会帮助他们入睡。这样做是为了使你的思想集中到一些简单的词语或是你的呼吸，从而使之得到平静。对待自己，心绪要平和、轻柔、耐心。这样睡意就会来临。让你的思绪如同天空的云朵。你只需看着它们来来去去无牵无挂。保持念你的魔咒，保持留意你的呼吸。

6. 如果以上的做法全都没有效果。如果你经过很长时间仍然不能入睡，那么可以考虑从床上起来，着手寻找自己的解决方法。如果你确实有极大的精力，那么就应该起来，用你目前的时间做一些事情吧。追随你的本能，做你应该做的事。不必担心失去一个晚上的睡眠。你能够应对这些许的疲惫。

睡一个好觉，最好的药物治疗就是预防。

为了确保未来的夜晚不会失眠，考虑做到以下几点。

· 不要摄取过多的咖啡因。或者是不再喝，或者是只限于早晨饮用。咖啡因的药力影响持续9个小时，因此你需要计算哪个时间饮用不会影响睡眠。

· 就寝时间遵循一定的规律，会让你心定神宁。上床以前你可以阅读，可以计划你明天的事情，写你的日记，思考，听轻音乐，或者做其他能帮助你的心情放缓的事情。

· 就寝前至少30分钟，关上电视。电视对观众是一种刺激，因此在就寝前养成一种规律，帮助你按时把它关掉。这样你会睡得更好。

· 倾听你的身体。如果你感到疲惫，就上床睡觉。不必因为没有睡够而折磨自己。

· 倾听你的思想。如果上床就寝以前，你的脑海中想着什么事情，就把它写在笔记本上，或者和别人谈论。找出解决的办法，明天能够依照实施。