The Vinita daily chieftain. [volume] (Vinita, Indian Territory [Okla.]) 1902-1913, 1905-01-20
Home Health
Club
BY DAVID Il. REEDER. Ph. D.. ND
la Porte, Ind


Sleeplessness is, to those who suf-
fer from 1t, one Of the most distressing
of maladies, and / constantly receive let
ters from such people. have Just been
reading long chapter upon that dread
disease. The writer advocates the hy-
dropathic method of cure, and his sug-
gestions are scientific and sensible.
When used by a nurse in the case Of a
bedridden patient, they are the most
practical / have ever examined But
the majority Of persons affected are not
invalids-in fact, they seem to enjoy
perfect health in every way except a
tired feeling caused by loss of sleep.
Many people can readily hypnotic
themselves, but with some, the more
they try to concentrate or compose the
mind the fG~ her they get from sleep
Drugs congest the blood, and thus stupe-
fy the brain; a condition Of coma re-
sembling sleep ensues, but the person is
not refreshed nor rested as by natural
sleep. Where insomnia is caused by
over-activity Of the brain, it is only
necessary to draw the blood away from
the head to some other portion Of the
body, and IL this is accomplished in nat
urai and legitimate manner, the result
is beneficial, and the sleep which ensues
accomplishes the work for which it was
designed For brain workers this re-
suit may be easily and naturally accom-
plished by simple. quiet method of ex-
ercise after going to bed.
The first requisite is plenty of pure,
fresh air, and not too much bed clothing.
Before or after retiring practice deep
breathing for 10 or Is minutes, inhaling
as well as exhaling all of the air nos
sible. If that is done after retiring,
the pillow should be removed so that
the body lies on level. After feeling
sure that the blood has been thorough
ly oxygenized, direct the mind to each
portion of the body as it is exercised, and
think of that only.
First, with both hands, thoroughly /
massage the back Of the head and neck
moving the flesh deeply In all directions,
and then rotate the head from side to
side as far as possible. while 1t is raised
slightly from the bed. After this has
been done about two dozen times, the
pillow may be replaced and the mind
should be directed to the muscles Of the
back, and they should be tensed and re-
laxed-that is, made hard and firm, as
If for lift or hard muscular effort, and
then relaxed. Every muscle OF the body
may, in this manner, be brought under
the direction of the active willsand ex-
ercised at pleasure. This process should
be continued downward until the feet
are reached. when they should be
stretched as far as possible from the
head downward, at the same time press
ing upward with the top OF the head and
downward with the hands.
Relax and push down with only the
right foot, making the toe describe cir
Gle as widely as possible, while holding
the leg rigid. Repeat "A times, and
then make the same experiment with the
left foot
Flex the right knee. bringing it as far
and as strongly upward as possible,
While in this position tense and relax
the muscles of the leg from hip to toes
"a times. Repeat with left leg.
Now direct the thoughts to the arms,
and place them at full length by the side
Again repeat the tensing and relaxing
exercise ten times, and then flex the arm
until the hand is just over the branchial
1lexus, which is point between the
houlders and the center Of the chest.
Hold the hand a little above the chest.
% that it does not touch the body, then
ense and relax ten times.
Lie upon the right side, and you will
,e asleep, almost as soon as you have
,eased the work Care should be used
hat the mind remains fixed upon the
exercise. for if ii gets back to the brais
work which caused the trouble, it is IL
sble to undo your work and remain
wake in spite Of you, but this is not
likely
These exercises will have tendency
o promote the general health. and will
realty strengthen the muscles. Only one
lihiculty will be hard to overcome in
hese exercises. and that is to relax
he head and neck after the rotation OF
he former from right to left. Allow
he head to rest easily and calmly upon
he pillow, and allow no strain to be
manifest in the neck. Relax the jaws.
lso, as they are generally set hard to-
ether during sleeplessness. and relaxed
Turing sleep.
Eat no meat or other muscle-making
ood for supper; fruit, rice. milk, toast,
r other light articles are best A glass &
4 very hot milk just before retiring IS :