Ceredo advance. [volume] (Ceredo, W. Va.) 1885-1939, 1906-01-31

are more or less crowded and the cir
culation interfered with. Besides. IL
you do not lie down you will not have
to get up-quite an item with some
people.
Insomnia.
Slecplessness is a self-infiicted curse
through the violation Cignorantly or
knowingly of Natures laws. 1t may
be brought about by overhaul gence.
overanxiety. thinking and planning for
the morrow (Which should be done be-
fore you retire., or worrying over the
yesterdays" and 90 days" (Which
should never be done). My advice is,
command yourself Do not resort to
artificial means. no opiate can re-
move the cause. even though H. may
produce sleep; "a good. sound whack
on the head with club will do that
much).
Look to your diet. Do not overload
your stomach with highly seasoned or
indigestible food. If there is excess
o. blood in the brain from any cause
whatsoever. there are just three ways
of removing the difficulty: l. cease
thinking; > draw the blood to the
stomach without distressing It; 3,
draw the blood TO the muscles.
I. II you must think, think only OF
sleep. Shut your eyes, your mouth;
your brain. When you lie down, do
not try to hold the bed up; let it hold
you up Relax mind and body.
Imagine you weigh ton. physically;
Q, toll
there is undigested food in the stom-
ach when you retire. lie on the right
side
2. Sip. not drink, bowl of very hot
milk. Eat not morsel of anything
with it, This is a better sleep pro-
ducer than any opiate known TO ma
terra medica. The hot milk will cause
an increased activity of the blood YES
sells OF the stomach-a harmless tenn
porary congestion which relieves the
blood vessels of the brain. Go imme-
diately to bed and follow the injunc-
tions given in the foregoing instruc-
tions concerning relaxing. etc.
3. Physical exercise is panacea for
nearly every ailment to which human
flesh is heir. The brain not being a
muscular organ, must rely upon bodily
activity to draw away the blood that
has been used and make room for new.
1t is this congestion. especially at the
base of the brain. that causes much OF
the insomnia.
A simple but very efficacious exercise
is as follows Just before retiring,
stand erectly with the weight OF the
body cast forward from the heels.
Rise slowly as high as possible. and
descend slowly. touching the heels
lightly TO the floor. Continue this eX-
ercise rising 40. 80 or more times. or
until the calf muscles ache. Then kick
vigorously a few times. Rise again
until the calf muscles again ache, then.
without stopping. go about three or
four times beyond the ache. | would
also recommend this for the brain
worker at any time that he feels the
need Of mental rest.
The Strenuous Method.
Retire. Lie fiat upon your back
Remove the pillow if il does not lower
the head. Clo1e the eyes. Take every
exercise very slowly.
|. Raise the head and lower 1t 50
times
>. Grasp the large shoulder muscle
trighD with the left hand Swell and
relax the muscle 30 lines
3. Same Tor left shoulder muscle. 30
times
4. Grasp the large muscle Uriceps)
on the back of the upper arm (righU.
Swell and relax il 80 times
3. Same for the triceps on left arm.
80 times
6 Grasp the large muscle (biceps)
on front of upper-arm GighU. Swell
and relax il. 80 times.
7. Same for the biceps on left arm
50 times
8. Grasp the muscles NJ the forearm
(righU. Open and close the right
hand. forcibly. 80 times.
Q. Same for left forearm. so times
10 Grasp the large fiat muscle fright
side Of chesD. Swell and relax IL. 50
times
II. Same for he left side. 30 times.
y Grasp the large under-thigh mus.
Gle trighD. Swell and relax it. 50
lines
10 Same for left under thigh muscle.
80 times
Il. Grasp the large upper thigh mus
Gle trighO. Swell and relax it. 81
times
II Same for left upper-thigh muscle.
30 times.
Note.-Nos. -, IL. "a. IS may be
taken without the grasping
iG. Exercise calf muscles tright bv
ankle movement. raising The foot up
and down. 80 times DO not raise the
leg
u Same with left calf 30 times
1S. Stretch the big toe Crighu M
and down. 30 times.
10. Same with the left big toe.
20. n by this time sleep has not