The Hope pioneer. [volume] (Hope, N.D.) 1882-1964, 1914-04-30
TO INSURE SLEEP.
Some Valuable Suggestions to
vletims, of InsoFnaia.s
Lats and. Heavy suppsrs, Tobaeee,
Cold Feet. and stimuiants Ensmissas
o. Naturs.e4 Rsstorer-Nssds
Of the Rrala Wsriesss

-ETfIE|O
sleep" crowd? Have you, had another
dreadful night.s- restT" Then you
ara, qualifying as q Victim Of dread In:
somnia. It begins. with broken nights
and the sleep which only comea from
sheer exhaustion. It's serious
What. TO- the. ssntsnces In 10 many
suicides. letters3> II haven't slept for;
nights" You don't want to come to
that, do you?. You may not; but In
sufficient rest, either from sheer ina.
bility to sleep, or the cutting short
OF the hours of rest by scorning the
early to bed rule means premature
oldfase and ever lessening brain pow.
81, . broken nervous system and de.
caytng faculties. Good looks CO., too
II the other penalties fail to frighten
you. But they are not b~ogiss-they
are real.
Now, before you begin to seek for
remedies, put to yourself this ques'
ton: why cannot l get to sleep?"
Your mode. Of life. your work. your
pleasures, food-whatr 1t is and how
you eat ,it-your habits. your temper.
amaat; the cause,is there somewhere.
Il you are a brain worker you re.
quirs eight, hours clear sleep, q quiet
day and a quiet week end. And you
nsed4to be careful over your food and
digestion: There is intimate, connec.
ton between digestion. nerves, brain
and sleep. Plain food, eaten slowly.
means good digestion. and the. elimina'
ton. of a factor which makes against
rest. Perhaps, that. IL all which ia
wrongy
Pleasure! There. are two kinds.
One. exhausts o. excites;. the other
Is ~recreative. See to it that your
pleasures, especially your evening
ones, aresnot Of the sort that take it
out sof.you." Many Of the cant sleep
ers" only require quiet evenings to
put themselves right.
Then there's worry-the great hin
drance to sleep. It's no, use worry.
ing! Do you. realize that. Put your
worries from you, don't go over and
over your last days work and don't
begin-mentally-to do tomorrow's.
Shut all. this out-aud; sleep. Will
power once more.
Other causes are: Late and heavy
suppers, excess of tobacco, overhead
ed rooms, a cold bedroom, cold feet,
overwork. going to bed hungry. unoxy-
genated blood, stimulants, reading in
bed and too much blood pressure on
the brain. This last holds the key to
the, situation In nine use out of ten.
Remediessfor or the sabove-not intended
to superssde medical advice-are Civ
n in the same order.
A. light! meal should be eaten half
an hour or. SO before retiring. The
drawing away of. blood for the pur-
poses Of digestion. relieves the brain
and sleep comes. Oversmoking irrt-
tates the nerves. Cease smoking for
b clear 80 minutes before retiring. A
hot room lacks oxygen. Fresh air is
essential to. sleep. Open your bed
room windows, in the morning and
forget to close them at night.
A cold room means, of course. a
bad circulation and no sleep. Go to
bed warm. Cold feet must be warmed.
Use a hot water bottle or sleeping
socks. Overwork, bodily or mental,
has a curious effect. Work, up to a
certain point. is a sleep bringer. 1t
tires. You can work until you can
hardly keep your eyes open. That's
the limit. But you can use your will
power to. keep yourself going. Only.
when you r content to cry a halt.
your brain is abnormally awake. and
there's no sleep. for you. Be wise and
stop when nature signals. Unoxygen,
ated blood could be put right If those
whose work is sedentary would make
a point Of walking some part Of the
way home.
Alcohol, much or little, excites the
brain. 1t IL best avoided. Reading
in bed helps, and binders. 1t depends.
Read nothing exciting Of anything
which demands concentration. Both
are bad. A dull book, small print and
. bad light are excellent sleep pro.
duoers! The pressure of blood on the
brain can be used. by sponging, the
head In cold water or putting a cold
compress on the. back Of the neck.