你晚上睡不著的時候會做什么(二)

Shondria, lives in Phoenix, AZ
Hello, I have major insomnia and a 15 month old daughter who seems to hate sleeping at night, and who's also stubborn and energetic, so you can one imagine how that works out with a boyfriend ( her step-father), who has to get sleep because he works all day, and there's no family members or friends that live anywhere near me. So I'm the only care taker for my little one, 24/7 non-stop, I've tried warm milk, a nice hot relaxing bath, I've even tried meditation, non of it worked out so my Dr. Prescribed me lunesta, adivan, trazidone, at separate times to see which one works and trazidone and lunesta worked, if you want to try something more natural, try melatonin, its a 100% natural hormone and this is how it works. Your body has its own internal clock that controls your natural cycle of sleeping and waking hours. In part, your body clock controls how much melatonin your body makes. Normally, melatonin levels begin to rise in the mid- to late evening, remain high for most of the nighthealthier then drop in the early morning hours. Natural melatonin levels slowly drop with age. Some older adults make very small amounts of it or none at all. Melatonin supplements are sometimes used to treat jet lag or sleep problems (insomnia). Scientists are also looking at other good uses for melatonin, such as:
Treating seasonal affective disorder (SAD).
Helping to control sleep patterns for people who work night shifts.
Preventing or reducing problems with sleeping and confusion after surgery.
Reducing chronic cluster headaches.You can buy melatonin supplements without a prescxtion at health food stores, drugstores, and online.
I hope that it helps you, it works great for me. I started using it because the other pills slowly started having side effects. I really like melatonin because its healthier and has little to no side effects, for me the only side effect a bit of tiredness in the morning for the first couple of days.


你好，我有嚴重的失眠癥，我有一個15個月大的女兒，她似乎討厭在晚上睡覺，而且她也很固執(zhí)，精力充沛，所以你可以想象一下，和一個男朋友（她的繼父）在一起是怎樣的，他不得不睡覺，因為他整天都在工作，沒有家人或朋友住在我身邊。所以我是我孩子的唯一看護人，全天候無間斷，我試過溫牛奶，一個很好的放松方式：洗熱水澡，我甚至試過冥想，但沒有成功，所以我的醫(yī)生給我開了lunesta，adivan，trazidone，在不同的時間看哪一個有效，trazidone和lunesta有效，如果你想嘗試更自然的東西，試試褪黑素，它是一種100%天然激素，這就是它的工作原理：人的身體有自己的內(nèi)部時鐘，控制著你的睡眠和清醒時間的自然循環(huán)。在某種程度上，你的生物鐘控制著你身體產(chǎn)生多少褪黑激素。通常情況下，褪黑激素水平在晚上中后期開始升高，在晚上大部分時間保持在較高水平，然后在清晨下降。而且褪黑素水平隨著年齡的增長緩慢下降。一些老年人只攝入很少或根本不攝入。褪黑素補充劑有時用于治療時差或睡眠問題（失眠）?？茖W(xué)家們也在研究褪黑素的其他良好用途，例如：
治療季節(jié)性情感障礙（SAD）。
幫助夜班人員控制睡眠模式。
預(yù)防或減少手術(shù)后的睡眠和混沌問題。
減少慢性叢集性頭痛。你可以在保健食品店、藥店和網(wǎng)上購買褪黑素補充劑，無需處方。
我希望它能幫助你，它對我很有用。我開始使用它，因為其他藥片慢慢開始有副作用。我真的很喜歡褪黑激素，因為它更健康，幾乎沒有副作用，對我來說，唯一的副作用是頭幾天早上有點累。

Michael Grandner, Director of U of Arizona Behavioral Sleep Medicine Clinical Program.
As a sleep scientist, I know a lot about how sleep works, and as a doctor I know what the current state of the science is in terms of how to get to sleep. Needless to say, I don't have a lot of sleep troubles. But I used to.
If you're having persistent trouble getting to sleep, you need to seek help. If it takes you more than a half hour to get to sleep at least 3 nights a week, you probably need more than a few tips. You've crossed the threshold into an insomnia disorder that probably requires treatment. The recommended approach is a non-medication approach called CBTI.
But if you don't have an insomnia disorder, some of the best things you can do are:
1. Don't spend excessive amounts of time in bed. This can lead to worse insomnia later. If you can't sleep, get out of bed.
2. Keep as regular a schedule as you can and keep a routine at night. This will help train your body and brain when to sleep.
3. Give yourself enough time to wind down at night. If your thoughts start taking over in bed, it means you didn't give yourself enough time to wind down and deal with those thoughts before getting into bed.
4. To quickly relax, diaphragmatic breathing and mindfulness meditation are great, if you've been able to get good at them through practice.


作為一名睡眠方向科學(xué)家，我知道很多關(guān)于睡眠的內(nèi)在本質(zhì)，作為一名醫(yī)生，我知道關(guān)于如何入睡的科學(xué)現(xiàn)狀。所以我是沒有很多睡眠問題的。但我以前有。
如果你一直難以入睡，你需要尋求幫助。如果你一周至少有3晚需要半個多小時才入睡，你可能需要更多的提示。如果你已經(jīng)進入失眠障礙的階段，可能需要治療。推薦的方法是稱為CBTI的非藥物治療方法。
但是如果你沒有失眠障礙，你可以做的最好的事情是：
1.不要在床上花費過多的時間。這可能會導(dǎo)致以后出現(xiàn)更嚴重的失眠。如果你睡不著，就起床。
2.盡可能有規(guī)律地安排日程，并在晚上保持規(guī)律作息。這將有助于訓(xùn)練你的身體和大腦何時睡覺。
3.在晚上給自己足夠的時間放松一下。如果你的思想開始在床上占據(jù)主導(dǎo)地位，那就意味著你沒有給自己足夠的時間在上床之前放松下來處理這些思想。
4.要快速放松，膈肌呼吸和正念冥想是很好的，如果你能通過練習(xí)掌握它們的話。

Subhranil Ghoshal
Watching videos on YouTube. Often walkthroughs of games which I can’t play (my PC isn’t for gaming), or Cyanide & Happiness cartoons.
Watching videos of Demetri Martin on Facebook. He’s really good with jokes.
Reading answers on Quora or articles on Wikipedia.
Writing answers and/or managing spaces.
Reading books. Been reading All Quiet On The Western Front by Erich Maria Remarque as of now, preceded by the entire series of Animorphs.
Listening to music. Though listening to Slipknot is not recommended if you’re trying to get some sleep and are not feeling sleepy.
Thinking about things ranging from problems in mathematics/physics that I get stuck at to meeting my closest friend in real life (who doesn’t share a nation with me, however).
Trying to crack my knuckles over and over again.
Mumbling songs that I listen to over and over again.
Just listening to the clock ticking.
Counting how many hours of sleep I’m going to get.


在YouTube上觀看視頻。經(jīng)常演練我不能玩的游戲（我的電腦不是用來玩游戲的），或者看《氰化物與幸?！穭赢嬈?br /> 在Facebook上觀看德米特里·馬丁的視頻，他很懂開玩笑。
閱讀Quora上的答案或維基百科上的文章。
撰寫答案和/或管理空間。
讀書。從現(xiàn)在起，我一直在閱讀埃里?！が旣悂啞だ遵R克的《西部前線的一切寧靜》，之前是整個系列的《動物形態(tài)》。
聽音樂。不過，如果你想睡一覺，又不覺得困，就不建議聽Slipknot。
思考一些事情，從數(shù)學(xué)/物理方面的問題到遇到現(xiàn)實生活中最親密的朋友（但他和我不是同一個國家）。
一次又一次地試圖敲打我的指關(guān)節(jié)。
喃喃自語的歌曲，我聽了一遍又一遍。
只是聽著時鐘滴答作響。
數(shù)著我能睡多少小時。

Dixie Conley, I love sleep, but have suffered from insomnia for many years
I can give you some suggestions, but to be quite frank, sometimes nothing works. Sometimes even the best sleeping pills and relaxation techniques and complete exhaustion just don’t work. I don’t know why this is, but it’s true.
Some things that have worked in the past:
Medication. Benadryl is readily available and has a soporific effect. Taking too many makes me itch, but that may just be me. You may be able to get your doctor to prescribe you something if you have chronic problems. I’ve also found cannabis to be useful in aiding sleep.
Exercise. Being physically tired is a great aid to sleep.
Meditation. Focus your mind on your breathing and return it gently to your breathing should your attention stray to anything worrisome or real. Should your attention stray to nonsense, however, let it stay. don’t seize onto them.
Story telling. I tell myself stories that have nothing to do with me or my circumstances. My mother likes to imagine what she’d pack if she was stranded on a desert island. Getting lost in the imagination can be a direct pathway to sleep.
Visualization and relaxation exercises, such as filling the body with heat, progression relaxation of the muscles, letting go of one’s worries. There are too many to recount here.
Breathing machine. If you snore, you may have sleep apnea. See your doctor to get tested. I still suffer from insomnia, but it happens a lot less now that I’m using my CPAP.
I’ve heard that not eating or drinking for an hour before you go to bed can help, but I’ve never paid attention to that myself. Could be worth a try.


我可以給你一些建議，但坦率地說，有時什么方法都不管用。有時候，即使是最好的安眠藥、放松技巧和徹底的疲憊也不起作用。我不知道為什么，但這是真的。
一些在過去行之有效的方法:
藥物治療。苯海拉明很容易獲得，有催眠作用。服用太多會讓我發(fā)癢，但這可能只是我的問題。如果你有慢性疾病，你可以讓你的醫(yī)生給你開一些藥。我還發(fā)現(xiàn)大麻有助于睡眠。
鍛煉。身體疲勞對睡眠很有幫助。
冥想。將你的注意力集中在你的呼吸上，當你的注意力偏離到任何令人擔憂的或真實的事情上時，將注意力輕輕地集中到你的呼吸上。然而，如果你的注意力轉(zhuǎn)開了，那就讓它留在那里吧，不要去管它們。
講故事。我給自己講的故事與我和我的處境無關(guān)。我媽媽喜歡想象如果她被困在荒島上會帶些什么。沉浸在想象中可能是入睡的直接途徑。
想象和放松練習(xí)，比如讓身體充滿熱量，逐步放松肌肉，釋放憂慮。這里有太多的東西，無法一一列舉。
呼吸機。如果你打鼾，你可能有睡眠呼吸暫停癥狀。去找醫(yī)生檢查一下。我仍然飽受失眠之苦，但現(xiàn)在我使用了CPAP，這種情況少了很多。
我聽說睡覺前一小時不吃不喝會有所幫助，但我自己從來沒有注意過。也許值得一試。

Per Wickstrom, works at Chief Executive Officers
Some recommendations for insomnia:
· Take a walk. An extremely therapeutic action. Do not underestimate the power of a good walk. When you walk, look around at things in your surroundings. Do this for a while and you’re likely to go through a period of exhaustion. Do not stop there but keep going. Eventually, you’ll feel more awake, but it won’t be the jittery, nervous type. You should feel alx but calm, and sleep better.
· Exercise.This goes along with the walk but more focused on getting your cardiovascular system into action. People with desk jobs who drive to and from work – or work from home – tend to not get anywhere near the needed exercise. If you cannot sleep after a work-out, try it in the morning or early evening.
· Lay off the caffeine and sugar. Many are addicted to coffee or worse, “energy” drinks that contain questionable chemicals. Sugar is omnipresent. Try an organic superfood blast in the morning to kick start the day. By evening you should feel tired for the right reasons.
· Eat right. Our diets can be severely lacking in real nutrition, where the body is in a sort of shock. It simply isn’t functioning properly. Diet is of course a whole subject in itself, but you can start with common sense and skip the fast food, heavy starch intake and foods high in chemicals and additives. Try organic for a while and see how you feel.
· Drink lots of water. More people are dehydrated than is generally realized.
· Tryptophan.You’ve probably heard that this amino acid naturally occurs in turkey and is a reason you feel tired after Thanksgiving dinner. This is probably true Try a tryptophan supplement.
· Calcium and magnesium. You can get a powdered form and make a hot drink out of it. It calms your joints and relaxes the body.
· Write down your incomplete tasks. A lot of people that can’t sleep are stressed out about all the incomplete jobs they have floating around. Try writing them ALL down. Leave no stone unturned – the small and the large tasks. Then start working on them one at a time and getting them DONE. Your head may stop spinning around as you lay in bed.
Those are a few suggestions that have worked for me. Good luck!


針對失眠的一些建議:
散步：一種極具治療作用的行為。不要低估散步的力量，當你走路的時候，看看周圍的事物。這樣做一段時間，你可能會經(jīng)歷一段精疲力竭的時期。不要停在那里，要繼續(xù)前進。最終，你會感到更加清醒，但不會是那種緊張不安的狀態(tài)。你應(yīng)該感到警覺而平靜，并且睡得更好。
鍛煉：這與散步一起進行，但更側(cè)重于讓你的心血管系統(tǒng)發(fā)揮作用。在辦公室工作的人開車上下班，或者在家工作，往往根本無法進行必要的鍛煉。如果你在鍛煉后睡不著，試著在早上或傍晚的時候睡覺。
戒掉咖啡因和糖：許多人對咖啡上癮，甚至對含有可疑化學(xué)物質(zhì)的“能量”飲料上癮。糖是無所不在的。早上嘗試一下有機食物，開始新的一天。到了晚上，你會因為正確的原因而感到疲勞。
正確的飲食：我們的飲食可能嚴重缺乏真正的營養(yǎng)，身體處于某種休克狀態(tài)。它根本無法正常運轉(zhuǎn)。飲食本身當然是一個完整的主題，但你可以從常識開始，跳過快餐，攝入大量淀粉和高化學(xué)物質(zhì)和添加劑的食物。嘗試一下有機食品，看看感覺如何。
多喝水：通常脫水的人比普通人有更多意識。
色氨酸：你可能聽說過這種氨基酸在火雞中自然存在，這就是你在感恩節(jié)晚餐后感到疲勞的原因。這可能是真的，試試色氨酸補充劑。
鈣和鎂：你可以拿一個粉狀的產(chǎn)品，用它做一杯熱飲。它能讓你的關(guān)節(jié)平靜下來，放松身體。
寫下你沒有完成的任務(wù)。很多人都睡不著覺，是因為手頭上的工作都沒做完而倍感壓力。試著把它們都寫下來，無論任務(wù)大小，都要千方百計去寫。然后開始一個一個地完成它們，最后當你躺在床上時，你的頭可能會停止轉(zhuǎn)動。
這是一些對我有用的建議，好運！

Vladimir Vulchev
Eat your dinner at least 2:30, 3 hours before bed. That approach works best with most people when it comes to better sleep and more energetic and positive waking up on the next day.
Another tip is to go to bed early around 21:30 - 22:00 because it’s proven that the time frx between 22:00 and 24:00 equals to 4 hours of sleep after 24:00. In short, each hour of sleep in that period equals to 2 hours of sleep after midnight.
Avoid blue light exposure at least 2 hours before bedtime. That being said, laptops, tablets, phones and television. By doing that you will be able to go into the deeper phases of your sleep and recover your brain and energy systems way faster. Super important!


在睡覺前3個小時，至少也要睡前2:30吃晚飯。這種方法對大多數(shù)人來說是有效的，能夠擁有更好的睡眠，第二天更積極得醒來，人也更有活力。
另一個建議是在21:30 - 22:00上床睡覺，因為事實證明，22:00到24:00之間的時間段的睡眠效果等于24:00之后的4個小時睡眠效果。簡而言之，這段時間內(nèi)的每一小時睡眠等于午夜之后的兩小時睡眠。
至少在睡覺前2小時避免藍光照射。也就是說，筆記本電腦、平板電腦、手機和電視都包括在內(nèi)。通過這樣做，你將能夠進入更深的睡眠階段，更快地恢復(fù)你的大腦和能量系統(tǒng)。（這一點）超級重要!

Matthew Beech, Lifelong insomniac and expert on meds, regimes and other solutions
Let me count the ways… I have idiopathic insomnia: it is hereditary and I've had it my entire 46 years of life. Here are some tips:
Practice good “sleep ” essentially go to bed and get up the same time every day and never sleep in. Use your bedroom only for sleep and sex. Don't use phones or other screens before you try to sleep.
Avoid caffeine after 12pm and alcohol completely.
Keep a journal by your bed to write down anything that worries you as well as achievements for that day, plus things you are grateful for.
Get plenty of fresh air and exercise but no later than 6pm for a workout.
Always remember that 1–2 bad nights’ sleep won't kill you so you don't worry about it too much. I had 1.5 hours’ sleep last night and was at a hospital at 6am to see my second son born.
If you cannot sleep get up and do something for 20–30 mins. Don't lie there fretting about it. Try a glass of hot milk.
Don't eat a big meal before sleep but also don't go to bed hungry. Have a wholemeal sandwich, cereal or other high-fiber and/or serotonin-boosting food.
Try a white noise generator.
Google some mindfulness and meditation and breathing practices .
If all that fails seek medical attention and find the underlying cause. It may be physiological or psychological. Then there are medication and therapy options, but that’s a whole new subject.


讓我數(shù)一數(shù)（有哪些方法），我患有特發(fā)性失眠癥：這是遺傳性的，我46年來一直患有這種病。以下是一些提示：
實踐良好的“睡眠”。基本上每天都在同一時間睡覺和起床，從不睡懶覺。你的臥室只能用來睡覺和做愛。睡覺前不要看手機或其他屏幕。
晚上12點后避免咖啡因和酒精。
在床邊寫日記，寫下任何讓你擔心的事情，以及那天的成就，還有你感激的事情。
獲得充足的新鮮空氣和鍛煉，但不遲于下午6點進行鍛煉。
永遠記住，出現(xiàn)1到2個次睡眠不佳不會讓你喪命，所以你不必太擔心。我昨晚睡了1.5個小時，早上6點在醫(yī)院看我的第二個兒子出生。
如果你睡不著，起床花20-30分鐘做點什么。別躺在那里為這事煩惱。試試一杯熱牛奶。
睡覺前不要吃大餐，也不要餓著肚子睡覺。吃全麥三明治、谷類食品或其他高纖維和/或血清素增強食品。
試試白噪聲發(fā)生器。
搜索一些正念、冥想和呼吸練習(xí)。
如果所有這些都失敗了，請就醫(yī)并找到根本原因。它可能是生理上的或心理上的。還有藥物和治療方式的選擇，但這是一個全新的課題。

Anna Nowak, A Polish living in Italy speaking both languages
Take a good look at the previous answers. I think most of them are useful.
I also agree with the ones who point out that a "healthy" ammount of workout/sports a day may benefit your night sleep.
The bed/matress and pillow quality are also very important.
You could also try listening to some relaxing music or try the brainwaves techiniques for deep sleep.
However, you should try to understand what the actual causes of your insomnia may be. Consulting your doctor and having some blood tests won't surely do you any wrong.
Sometimes - very often I would say - stress, depression or anxiety cause various sleep disorders. However the solution may be very simple in many cases. Long-term stress and depression cause a lot of psychological damages to you but they can also affect your physical condition as well. For example they may raise the consumption of magnesium by your system. If you don't introduce enough of this element into your organism, you will soon suffer from the deficiency of it with all of its unpleasant consequences.
For that reason you could start taking the Magnesium citrate supplement. It is water-soluble, natural, easily assimilated and brings a lot of benefits to your body.
Please, do your further research about magnesium and simply try it out (it is natural and considered to be safe and should not have side effects, however talk to your physician first). I'm sure you will soon notice the difference.
Good luck and good night!


仔細看看前面的答案。我認為大多數(shù)都是有用的。
我也同意一些人的觀點，他們指出，每天進行“健康”的鍛煉/運動可能有益于夜間睡眠。
床/床墊和枕頭的質(zhì)量也非常重要。
你也可以嘗試聽一些放松的音樂，或者嘗試腦波技術(shù)來深度睡眠。
然而，你應(yīng)該試著了解你失眠的真正原因可能是什么。向你的醫(yī)生咨詢并做一些血液檢查，前提是肯定不會對你造成任何傷害。
有時我經(jīng)常會說壓力、抑郁或焦慮會導(dǎo)致各種睡眠障礙。然而，在許多情況下，解決方案可能非常簡單。長期的壓力和抑郁會對你造成很多心理傷害，但也會影響你的身體狀況。例如，它們可能會增加你的系統(tǒng)對鎂元素的消耗。如果你沒有將足夠的這種元素引入到你的機體中，你很快就會因缺乏這種元素而遭受所有不愉快的后果。
因此，你可以開始服用檸檬酸鎂補充劑。它是水溶性的，天然的，易于吸收，給你的身體帶來很多好處。
請對鎂進行進一步研究，并簡單試用（它是天然的，被認為是安全的，不應(yīng)該有副作用，但是前提是先和你的醫(yī)生談?wù)劊?。我相信你很快就會注意到不同之處?br /> 祝你好運，晚安！

Jon Waterman
There are two things I know which will help:
Practising meditation & “l(fā)etting your hair down” approaches, I can say are two yet, differing ways of attacking this issue.
Firstly is meditation, the grounding effect.
Meditate & take up mindfulness.
Write down all the things which are troubling you.
Eat cereal & calcium.
Drink malt.
Listen to relaxing music which has no emotional connection.
Even watch TV as long as you dont become stimulated.
The second way, depending on whether you are in bed or whether you are contemplating sleep; is the “l(fā)etting your hair down” approach.
Go to pub/bar where you know you will have a good time. Drink, play pool, play your favourite rock music, converse with others until you find a self minded person & have a discussion about all the things which are wrong with the world!
Other than a sore head the next day I believe this maybe as cathartic as the first way.
I ve tried to uate this paradox with a good friend who runs mindful classes & others who are experts & have yet to been given a clear answer.
And I now know why, because they either dont know or dare not advise such uncontrolled behaviour!


我知道有兩件事會有幫助：
練習(xí)冥想和“放松你的頭發(fā)”：我可以說這是解決這個問題的兩種不同的方法。
首先是冥想，即根植效應(yīng)。
冥想并接受正念。
把所有困擾你的事情都寫下來。
吃谷物和鈣。
喝麥芽酒。
聽沒有情感聯(lián)系的讓人放松的音樂。
即使是看電視也可以，只要你不因此感到興奮就行。
第二種方法，取決于你是否是在床上還是是否在考慮睡覺；這是一種“放松你的頭發(fā)”的方法。
去酒吧，在那里你會玩得很開心。喝酒，打臺球，播放你最喜歡的搖滾樂，與他人交談，和別人交談，直到你找到一個有自我意識的人，并討論世界上所有的錯誤！
除了第二天頭痛之外，我相信這可能和第一種方法一樣能起到宣泄作用。
我試著與一位開設(shè)正念課程的好朋友同其他專家一起評估這一悖論，但還沒有得到明確的答案。
我現(xiàn)在知道為什么了，因為他們要么不知道，要么不敢建議這種不受控制的行為！
原創(chuàng)翻譯：龍騰網(wǎng) http://mintwatchbillionaireclub.com 轉(zhuǎn)載請注明出處

John L. Miller, Used to travel regularly 8 timezones. Survive on 5.5 hours a night.
It depends upon what I have to do the next day.
If I have a critical meeting, or if I've got serious jet lag (i.e. +/- 8 hours), I lay quietly in bed in the dark, relax my body with my eyes closed, and think a single word to keep my mind from wandering: for example "green. green. green..." 8 hours in bed awake like this isn't awesome, but it's worth a couple hours of sleep. Then the next night I sleep like a baby.
If I'm home, don't have anything especially important the next day, and can't sleep, then I get back up. Watch a movie, play games, surf the web. The important thing to me is not to be tossing and turning in bed. I go to bed whenever I get sleepy enough to, usually between 2 and 4 am.
In summary: if you have to be at your best the next day, make yourself rest even if you can't sleep.


這取決于我第二天要做什么。
如果我有一個重要的會議，或者我有嚴重的時差反應(yīng)（即達到8個小時以上），我會在黑暗中靜靜地躺在床上，閉上眼睛放松身體，然后想一個詞來讓我的思維保持清醒：例如“綠色”。綠色綠色…“在床上睡8個小時即使像這樣醒著并不可怕，但得睡上幾個小時。然后第二天晚上我像嬰兒一樣睡覺。
如果我在家，第二天沒有什么特別重要的事情，而且睡不著，那么我就會起來?？措娪?，玩游戲，上網(wǎng)。對我來說重要的是不要在床上輾轉(zhuǎn)反側(cè)。每當我困到可以睡覺的時候，我就上床睡覺，通常是在凌晨2點到4點之間。
總結(jié)：如果第二天你必須保持最佳狀態(tài)，即使你無法入睡，也要讓自己休息。

Al Griskaitis
If you can’t sleep because your mind is too busy then read on:
It’s common that if we are having difficulty sleeping that our subconscious will thrust our problems into consciousness. Our mind feels busy. We might have been falling asleep when our mind was distracted watching Netflix. Then we go to bed and thoughts start coming up.
If feels like a cloud of thoughts about a particular topic which we dwell on until we tangentialize into a different cloud of thoughts.
The thing to do is invest some energy before going to bed. Sit and think and try and crystallise each cloud of thoughts by defining each issue cloud in a clearly articulated way. Write it down. Then examine one at a time and decide if it’s solvable or not. And if it’s solvable determine what the next legitimate step might be taken “the next action” and make a plan to do that and set a realistic date/time to address it. If it’s not solvable, declare that the issue is “not solvable”.
Ideally, we would solve the solvable problems- but at bed time that’s highly unlikely; nor can we can enact any solution then. The best we can do was come up with “the next action” for a solvable problem and set a deadline.


如果你因為太忙而無法入睡，請繼續(xù)閱讀：
如果我們睡眠困難，我們的潛意識會將我們的問題推到意識中，這是很常見的。我們的頭腦感到忙碌。當我們的注意力被Netflix分散時，我們可能已經(jīng)睡著了。然后我們上床睡覺，開始思考。
如果感覺像是一團關(guān)于某個特定主題的思想云，我們一直在關(guān)注它，直到我們切向另一團思想。
要做的是在睡覺前投入一些精力。坐下來思考，通過以清晰的方式定義每個問題云，嘗試并具體化每個思想云。寫下來，然后挨個檢查，再決定它是否可解。如果可以解決，確定下一個合法步驟可能是“下一個行動”，并制定一個這樣做的計劃，并設(shè)定一個現(xiàn)實的日期/時間來解決它。如果無法解決，則聲明該問題“無法解決”。
理想情況下，我們將解決可解決的問題——但在睡覺時間，這是極不可能的；屆時，我們也無法制定任何解決方案。我們所能做的就是為一個可解決的問題提出“下一步行動”，并設(shè)定一個最后期限。