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不再为失眠而焦虑HowtoKeepfraboutInsomnia
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戴尔·卡耐基Daleegie
&eMaethatwhensheressedandworriedandhaddiffigoingtosleep，shecouldalwaysget“afeeliy”
byrepeatingPsalmXXII:“TheLordismyShepherd;Ishallnotwant.Hemakesmetoliedowures.Heleadethmebesidethestill>
Butifyouarenious，ahingsthehardway，theorelaxbyphysicalmeasures.Dr.DavidHaroldFink，whowroteReleasefromension，saysthatthebestwaytodothisistotalktoyourbtoDr.Fink，wordsarethekeytoallkindsofhypnosis;andwhenyoutly'tsleep，itisbecauseyouhavetalkedyourselfintoaoundothisistodehypnotizeyourself—andyoudoitbysayingtothemusclesofyourbody:“Letgo，letgo—loosenupandrelax.”
Wealreadyknowthatthemindandnerves'trelaxwhilethemusclesaretense—soifwewanttogotosleep，westartwiththemuscles.Dr.Finkreends—anditworksoutiillowuoeasethetensionohatwetucksmallpillowsuhearmsfortheverysamereasoelliorelax，theeyes，thearms，andthelegs，offtosleepbeforehathashitus.I'vetriedit—Iknow.IfyouhavetroublesleepiholdofDr.Fink'sbook，Releasefromension，whichIhavementioistheonlybookIknowofthatisbothlivelyreadingandania.
&hebestniaismakingyourselfphysicallytiredbygardening，swimming，tennis，golf，skiing，orbyjustplainphysicallyexhaustingwork.ThatiswhatTheodoreDreiserdid.Wherugglingyoungauthor，hewasworriedaboutinsomajasasedontheNewYorktralRailway;andafteradayspikesandshovelinggravel，hewassoexhaustedthathecouldhardlystayawakelooeat.
&iredenough，naturewillforceustosleepevenalking.Toillustrate，whenIwasthirteenyearsold，myfathershippedacar-loadoffathogstoSaintJoe，Missouri.Siasses，hetookmealongwithhiUpuntilthattime，Ihadowhanfourthousand.WhenIlandedinSaiyofsixtythousand—Iwasagogwithext.Isaerssixsthand—wonderofwonders—Isawastreet-yeyesnowandstillseeastreet-car.Afterthemaingdayofmylife，FatherandItookatrainbacktoRavenwood，Missthereattwoo'them，wehadtowalkfourmileshometothefarIwassoexhaustedthatIsleptanddreamedasIwalked.IhaveoftewhileridinghorsebadIamalivetotellit!
letelyexhaustedtheysleeprightthroughthethunderandherofwar.Dr.FosterKehefamist，tellsmethatdurioftheFifthBritishArmyin1918，hesawsoldierssoexhaustedthattheyfeltonthegrouheywereaoasleepassoundasaa.Theydidn'tevenwheheireyelidswithhisfingers.Andhesaysheinvariablythepupilsoftheeyeswererolledupwardis.“Afterthat，”
saysDr.Keroublesleeping，Iwouldpractigupmyeyeballsintothisposition，andIfoundthatinafewsedsIwouldbegintoyawnandfeelsleepy.Itwasanautomaticreflexoverwhiotrol.”
edsuicidebyrefusingtosleepandnooneeverwill.Naturewouldfortosleepinspiteofallhiswillpower.usgowithoutfooderthausgowithoutsleep.
SpeakingofsuidsmeofacasethatDr.Henrykdeshisbook，TheRedisan.Dr.Linkisvice-presidentofThePsychologicalCorporatioervielewhoareressed.InhisingFearsaellsaboutapatientwhowaoitsuicide.Dr.Linkknewarguingwouldoerworse，sohesaidtothisman:“Ifytoitsuiyway，youmightatleastdoitinaheroi.Runaroundtheblotilyoudropdead.”
&，severaltimes，aimefeltbetter，inhismindifnotinhismuscles.BythethirdnighthehadachievedwhatDr.Lihefirstplace—hehysicallytired（andphysicallyrelaxed）thathesleptlikealog.Laterhejoihletidbegaeiivesports.Soonhewasfeelingsogoodhewaoliveforever.
珍妮·麦当娜对我说：当她心情沮丧、闷闷不乐而无法入睡时，便会重复《圣歌》第二十二章中的内容，以获得一种“安全感”
——“上帝是我们的牧师，我心无杂念。
他让我躺在绿色的牧地上，带领我来到幽静的溪流旁。”
如果你不信奉宗教，很难解决一些问题的话，你可以通过物理措施来进行放松。
大卫·哈罗·芬克博士曾经写过一本名叫《消除神经紧张》的书，上面说治疗失眠的最好方法就是与自己的身体交谈。
按照芬克所说，语言是所有催眠方法的关键，你一直不能入睡，是因为你对自己说得太多，患上了失眠症。
解决方法是你对着自己身上的肌肉说：“放松，放松——放松肌肉，放松。”
我们都知道，在我们睡觉时，如果肌肉处于紧张状态的话，思想和神经也得不到放松，因此我们先要放松肌肉。
芬克博士推荐的解决方法是：把一个枕头放在膝下，使所有的腿部肌肉得到放松，再在胳膊底下分别塞几个小枕头。
然后，放松下颚、眼睛、胳膊和腿，最后我们就不知不觉地进入了梦乡。
我曾经试过，很有效。
如果你很难入睡，可以看看芬克博士的书——《消除神经紧张》，我认为这是一本可读性强，并适合治疗失眠的书。
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