Evening star. [volume] (Washington, D.C.) 1854-1972, 1906-07-29
NU5dE e5TRErcnINE

latest addition that your fond magma
ton has been building
So much for sleep and air castles and
other old-time methods of curing In
somnia. The modern brain is too keen
to be fooled into forgetfulness by any
such means. Yet 1t is far more neces-
cary for the Belinda of today to get her
eight or nine hours of rest than 1T was
for her great-grandmother. Belinda of
1906 has more to do and has to do it
faster. There Is a greater expenditure of
nerve force, and legs chance of recupera-
tion unless she can get to sleep quickly
without going through hours of trying
to sleep"
Annie Payson Call says there are five
things to remember if you want to rest
an oyer-tired brain: First, a healthy in
difference to wakefulness; second con-
centration of mind simple things
third, relaxation of the body; fourth, gen.
tie rhythmic breathing of fresh air; fifth,
regular nourishment. That really covers
1t ALL
When Belinda comes home, feeling too
tired to sleep, there is use In her
trying to go to bed at once. Let her
take warm bath, letting the cold water
run in until the water becomes cool,
| then let her go through the many differ
ent points of the toilet, manicuring and
hair dressing, for instance. so often done
in preciptate haste and rush. These
help to quiet and relax the nerves and
car be allowed to take up an hour Of
| time Last of all. O. cup of warm milk
Many people. and this applies particularly
u men, suffer from seeplessness because
they are not properly nourished. Exhausted
or irritated and excited nerves need nour-
ishing. A bite of light and easily digested
food will not keep one awake-on the con-
trary it is often just what Is needed to in
duce sleep. Sleep will not come to the brain
that is worrying, or even busy with The
thoughts of How shall l make myself fall
asleepT' Here is where our western doc
tor comes TO the rescue for his muscular
exercises. Take the mind off the desired out
come and center it on directing the bodily
movements which the doctor advises, in
dueng bodily fatigue by firing the muscles.
1t sounds as If it would take forever but 1t
doesn't. just try 1t. The first time you
feel as though you would never be able to
sleep, just stretch yourself out while in bed,
throwing your arms above your head, and
tense the muscles and stretch to their ut
most. Stffen the leg and arm muscles, and
feel as much as possible as when you
stretch in the morning. Relax completely
and try again. Stretch the limbs in differ
ent directions. For instance: put your arm
out in front, and you will soon find your
self yawning comfortably. and you won't
probably need to go through any more eX-
ercises, being now quite too sleepy to do SO,
but the other movements are equally good.
Lie on your side and pull your knees up.
Inhale freely while doing this. While the
muscles. neck. arms and back; exhale at
the same time 1t Is usually the neck that
is so stiff and rigid that nervous people feel
as though they were holding their heads on
by main force. These stretching exercises
will soon teach one how to relax ones hold
on ones own tense muscles, which rs the
very first thing to learn in curing insomnia.
Another excellent way of producing drow-
siress is by Rhythmic breathing. For IN
stance, inhale andscontract all the muscles
while counting seven, hold the breath ana
muscular tension, count seven to exhaie
and rest seven counts. A good exercise for
stretching the muscles of the leg, and
which will also induce growth, is to lie nat
on the back, raise and bend one knee and
stretch the other leg upward as far as
possible When the neck and shoulders
seem to be aching and ones pillow cannot
be brought into comfortable position,
hot water bag, placed at the back of the
neck. will draw the blood down from the
brain. start it to flow more freely, relieve
the ache and allow the patient to fall
asleep. A bag filed with very cold water
will have the same effect.