There are a number of little things that
can be done to induce sleep. A warm bath before retiring, followed by
a gentle massage, especially along the spine, often will, by relaxing
the nerves and muscles, produce very good results. A hot foot bath,
which draws the blood away from the brain, frequently will be found
beneficial. A glass of hot milk or cocoa, taken just before retiring,
often will have the same effect. If the sleeplessness is a result of
indigestion, a plain diet will relieve. Sleeping upon a hard bed without
any pillow sometimes produces the desired effect. Always have plenty of
fresh air in the room. Keep the mind free from the cares of the day.
If they will intrude, crowd them out by repeating something else--some
soothing sentence or bit of poetry. One good plan is to close the left
nostril by pressing on it with the finger, then take four deep breaths
through the right nostril. Then close the right nostril and take four
deep breaths through the left one. Repeat this about four times. Then
breathe slowly through both nostrils, but count your breaths. You seldom
will count very many. Never take any sleeping powders or tablets except
upon the advice of a physician, for they usually contain drugs that
will injure the heart.
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