失眠，一个古老而又陌生的问题。
Insomnia, an oldand unfamiliar problem.
早在马王堆汉墓的医书《足臂十一脉灸经》和《阴阳十一脉灸经》中就已经有所记载.在唐代的医学集大成之作《外台秘要》中便首次出现了“失眠”的病名，然而，虽然失眠历史悠久，但并不意味着可以很好的治愈.
Asearly as the medical books of the Han Tombs in Mawangdui, foot arm eleven pulse Moxibustion and Yin Yang eleven pulse moxibustion classics ，it have already been recorded. "Insomnia" appeared for thefirst time in the Tang Dynasty’s masterpiece of Medicine, Essential Secrets from Outside the Metropolis. However, althoughinsomnia has a long history, it does not mean a good cure。
2005年一份针对失眠的国际调查显示，法国与意大利有37.2%、日本6.6%，美国27.1%的人患上失眠，我国成年人失眠的发生率为38.2%。
An internationalsurvey of insomnia shows that 37.2% of France and Italy, 6.6% in Japan, 27.1%in the United States suffer from insomnia, and the incidence of insomnia inChinese adults is 38.2%.由于失眠患者人数逐年上升，专家估计，到了2020年，全球患上失眠的人将超过1亿。As thenumber of insomniacs increases year by year, experts estimate that by 2020,more than 100 million people worldwide will suffer from insomnia.
目前西方医学使用镇静*眠药安**物，功能医学仪器，传统医学使用酸枣仁汤、百合地黄汤等方剂，并结合针灸推拿来治疗失眠，虽然取得了很好疗效，但治愈率也并非很理想。At present, western medicine uses sedative sleeping drugs,functional medical instruments, traditional medicine using sour jujube kernelsoup, Lily Dihuang soup and other prescription, combined with acupuncture andmoxibustion and massage to treat insomnia, although it has achieved goodcurative effect, but the cure rate is not very ideal.
在我们积极探求如何睡更香甜的时候，不妨换个角度来看待失眠，究竟是睡不 着还是睡错了方法，睡错了时间？
When we activelyexplore how to sleep more sweetly, might as well look at insomnia from adifferent perspective, is it sleepless or the wrong way to sleep, the wrongtime to sleep?
如果您时时刻刻都不想要睡，那么您的身体肯定是出现了故障，需要检修，血肉之躯一定是要休息的，就连植物也是如此。
If you do not wantto sleep all the time, then your body must be malfunction, need to be overhauled,our body composed of flesh and blood should get rest sometimes, because eventhe plant also need a rest.
这张图片上面我们看见了三叶草在日出时就张开叶片醒了，到了日暮黄昏的时候就静静地合上叶片睡了，非常的规律，这也说明天地万物起居有常。
On this picture wesee that the clover is awake at sunrise, and at dusk, the leaves sleep quietly,and it is very regular, which means that all things live follow a stableschedule.
然而，这种时刻不想入睡的极端情况是很难存在的，绝大多数的情况下我们还是想要睡觉，然而睡到床上的时候确睡不着了。
However, thisextreme situation that does not want to fall asleep always, is hard to exist,and in most cases we still want to sleep, but we can’t sleep in bed.
为什么有些人早上刚起来就困,有些人早上总不愿意起床，但是到了午休的时候，到了万籁俱静的时候总是无法入睡？Why do some people get up in the morning and be sleepy, some peopledo not want to get up in the morning, but when they get to the lunch break ,theyalways can’t sleep ,and the same goes in a quiet night. 为什么临时在车上打个盹都能酣然入眠，到了晚上又清醒的很？Why is it that taking a nap on the bus can make you fall asleep andwake up at night?躺在床上胡思乱想，创造力无限，为什么天一亮就睡意沉沉？Lying in bed with a lot of imagination and creativity, why are youso sleepy at daybreak?
太多的为什么？但只想知道一个答案，如何才能在想工作的时候精神饱满，在想要睡觉的时候，能够痛痛快快睡到天亮！Too many why? But I just want to know one answer, how can I be fullof energy when I want to work, and can sleep happily until daybreak when I wantto sleep!
很多人有这样的美好愿望，但我想说，您的问题，提错了！
Many people havesuch a good wish, but I want to say that your question is wrong.
世界是物质的，物质是运动的，运动是有规律的，规律是无法更改，但可以被掌握的。The world is the material, the matter is the movement, the movementis regular, the law is unable to change, but can be mastered.
人的血肉之躯同样是客观而有规律的.我们无法要求身体在什么时段兴奋，也无法要求身体在什么时段安静，我们永远只能去适应身体的节律。Our body composed of the flesh and blood is also objective andregular. We can not ask the body to be excited at any time, nor to ask for thequiet time of the body. We will always be able to adapt to the rhythm of thebody.
这一古老的发现被美国遗传学家杰弗里·霍尔（JeffreyC.Hall）、迈克尔·罗斯巴殊（Michael Rosbash），以及迈克尔·杨（Michael W. Young）这三位科学家用实验证明了，并因此获得了2017年诺贝尔生理或医学奖。
Biological clock, this ancient discovery wasproved by experiments by three scientists, American geneticist JeffreyC. Hall,Michael Rosbash, and Michael young, and thus won the 2017 Nobel prize forphysiology or medicine.
既然生物钟是客观存在，那么它是怎样运作的？
Since the biological clock is objective, howdoes it work?
通常大家都认为生物钟是这样运作的：
It is generallyaccepted that biological clocks operate in this way.
我们按照这个生物钟生活，但之前提及的哪些问题依然存在。
We live inaccordance with this biological clock, but the problems have been mentionedbefore never change.
不过还是有少数人完美适应这种生物钟，通常我们称其为学霸或者精英。However, there are still a few people who are perfectly suited tothis biological clock, which we usually call super scholar or elite.因为现代的教学、工作、训练，几乎都是按照这种生物钟来设置的，他们对此规律的适应，使其拥有相对更加充足的精力和更加饱满的热情，自然对生活就有着更大兴趣。Because modern teaching, work, and training are almost all set inaccordance with this biological clock, their adaptation to the law makes them bemore abundant and more enthusiastic. Naturally, there is a greater interest inlife.当然，我们也不能认为精力就是一切成功的保障，但不可否认”以逸待劳”原本就是经典的制胜法则。Of course, we can not think of energy as a guarantee of all success,but It can not be denied that "waitat one’s ease for an exhausted enemy " is the classic ruleof winning.在疲劳的时候，效率下降的可不是一丁点，在脑力活动上就更是如此。In the time of fatigue, the efficiency of the decline is not asingle point, in the brain activity is more so,更糟糕的是，其他人不仅无法依此规律提高效率，还会被这种规律弄得失眠，并患上各种疾病。And what’s worse, other people not only can not improve efficiencyby this law, but also get insomnia, and all kinds of diseases by this law.
那么，怎样的规律适合我们其他人？
So, what are therules for the rest of us?
我的答案是，没有适合其他人的统一规律，甚至那些学霸和精英也并非都适应一个规律。My answer is that there is no law of uniformity for other people,and even those who super scholar and elites do not all adapt to one rule.
上天在赋予我们每个人生命的时候，实际上给予了我们每个人独特的规律，每个人都是独立的存在。When God gives us everyone’s life, he gives each of us a uniquerule, and everyone is an independent being.社会分工的发展，统一的生产劳作，让我们遗忘了身体的这个特点。The development of social division of labor and the unifiedproduction and labor make us forget the characteristics of the body.
我们闭目沉思，回到耳提时代，是否记得曾经有一个不爱起床的你，一个中午老是无法入睡的你，一个吃过晚饭就想睡觉，玩闹，不愿动脑筋的你，一个上课时爱睡觉的你…… Let us close our eyes andgo back to the era of ear lift, can you rememberif there was a you who did not love to get up, never want to lie down at noon, wantto sleep and play without any brain work ，immediately after the dinner, love sleeping in class……
那是天真的时代，正如《黄帝内经》第一篇《上古天真论》中所描绘的那样，上古时期大家过着自然的生活，累了就睡，精力饱满就劳作，饮食也很有规律. It was an era of naivety, as described in the first article of theHuangdi Neijing. In ancient times, people lived a natural life, slept when theyare exhausted, worked when they are energetic，and had a regulardiet.自然就能轻轻松松的度过百岁，然而我们从在学校接受教育开始，生活就由不得自己的身体来做主，需要休息的时候还要上课、工作，而气血正旺的时候，又无事可为，所以我们发现很多孩子聪明无比，但总是在课堂上难以专注；不少的业余爱好者，却做出令专业人士惊叹的成绩。So they can live beyond 100 years healthily, however , starting with education in theschool, we can not live on our schedule, we have to go on class and work whenwe are tired ，but at the same time, we have nothing to do when we have get powerback ,because the class has been over. So we found a lot of children smart, butalways in the classroom is difficult to focus on; a lot of amateurs, but makethe professional people marvel at the work.我们常说”是金子就会发光”,但金子要怎样才能更早的发光，而不埋没在芸芸众生中呢？We often say, "gold will shine," but how can gold shineearlier, instead of being buried in the mortal world?
当然，也许事实并非如此，但当我们挖掘出适合自己的节律，并尝试这样去调整的时候，精神面貌就真的很不一样了！Of course, it may not be the case, but when we dig out the rhythmthat suits us and try to adjust it, the mental outlook is really different!至少我们可以认识并接受身体的与众不同，不会再认为自己有病，而是更多的去思考，如何更智慧的在自己的身体节律和工作需求中找到最好的平衡方式。At least we can recognize and accept the difference in the body, notto think that we are ill, but to think more about how to find the best balancein our body’s rhythms and work needs.
这位失眠患者很注重保养身体，然而总很困惑为什么一到下午就睡不够，到了晚上却要到凌晨才能睡着。 The insomniac is verycareful about keeping fit. However, she is always puzzled why she can’t getenough sleep in the afternoon ，and couldn’t fall asleep until early in the morning.从图上我们可以看见，她的气血到了下午就跌入一个低谷，然而到了晚上却开始回升，直到过了子夜12点才开始回落。From the picture, we can see that her energy fell into a low valleyin the afternoon, but in the evening it began to pick up until after 12：00 am in themorning.当她认识到自己的生理节律之后，忧郁已久的心情顺接化解了，并开始尝试着使用各种积极的方式让黯淡已久的生活变得丰富起来。When she realized her physiologic rhythm, her long hesitationdissolved and began to enrich the gloomy life by using all kinds of positiveways.比如以前十点中就很规律的上床睡觉，总是睡了许久才入睡，现在她学会了睡觉前阅读，感到疲劳了才入睡。For example, in the past 10:00 pm, she went to bed regularly, and alwaysspent a long time for falling asleep. Now she learned to read before going tobed , and went to sleep until feeling tired.下午的时候，能够根据自己的规律提前安排好工作，哪怕再忙，也不会在需要休息的时候做最费神的工作。In the afternoon, she could arrange her work in advance according toher own rhythm. Even if she was busy, she would never do the most demanding work in the moment when herbody eager to rest.这样生活5天后，她的心情开朗多了，以往非常伤脑筋的事都能应对自如了。After living like this for 5 days, she is much more cheerful and hasbeen able to cope with all her previous impossible work.用她自己的话说，现在的感觉犹如重生。In her own words, the present feeling is like a rebirth.
这位失眠患者最大的困惑就是上午还没有下课就感到身体非常的疲乏，然而吃过午饭后，躺在床上且无法入睡了，反而睡得越久，头越痛。
The biggestperplexity of the insomniac was that she felt very tired in the morning class,but after lunch, she was lying on the bed and couldn’t sleep, but the longer sheslept, the more painful it was.
我和她经过深度的探讨后，描绘出大家看见的这张气血盛衰规律表，并尝试着以此为依据来进行生活起居的指导，让她认识到中午14：00过了之后气血很旺，不可以长时间休息，但是如图所示，11点过后精力就已经下降了，必须要早点午休。After a deep discussion with her , I depicted this regular table of herenergy’s prosperity and decline, and tried to use this as a guide to live. Withthis image’s help, I let her realize that at 14:00 pm, her energy is verystrong and could not rest for a long time, but as shown, after 11:00 am, theenergy had keep falling and she must have a rest as soon as possible.她认识到自己的身体的确如我所描述的这样变化，于是积极的改变，每次下课之后，就会先去食堂迅速吃饭，如果太累了，就端回来，先喝一只酸奶，然后立马休息，睡醒了再吃饭。She realized that her body really changed like I described it, soshe changed actively. After morning classes, she would go to the cafeteria and eatquickly. If she was too tired, she came back, drank a yogurt first, then took arest, and woke up to eat.调整不到一周，整个人下午的工作效率倍增，而且晚也能很好的入睡了。 After less than a week’sadjustment, the efficiency of the whole afternoon is doubled, and she can alsofall asleep very well at night.
最后，我需要补充说明的是弄清楚了气血盛衰规律，但并不是说失眠都会立刻治好，第一，我们的身体如果已经长期没有这样规律生活的话，恢复睡眠，通常来说要一周到半个月左右。Finally, I need to notice that you can not cure the insomniaimmediately even if you have clarified the rhythm of the energy. First, if ourbody has not been living such a regular life for a long time, it usually takesa week to half a month to recover.第二，我们的体质是否还存在各种各样的偏颇，比如痰湿、湿热、血虚等。如果不同时对这些偏颇体质进行调理的话，即算遵照这些规律来生活，也是很难改善睡眠。Second, whether there are various kinds of bias in our constitution,such as phlegm dampness, dampness heat, blood deficiency, etc. if these biasedphysiques are not taken care of at the same time ,it will be difficult to improvesleep even if we live by these laws.第三，长期的失眠也许是潜在疾病的信号，因此一定不要忽略了对身体健康的检测。 Third, long-terminsomnia may be a sign of underlying diseases, so we must not neglect thedetection of physical health.
谢谢大家的观赏！希望这些知识对您有帮助。
Thank you for watching! I hope that thisknowledge will help you.