HOW TO WIN SLEEP

Taranaki Daily News, 23 March 1935, Page 15 (Supplement)

HOW TO WIN SLEEP

PROPER RELAXATION OF BODY, PERSEVERANCE THE SECRET. "Lie flat on your back on the bed, preferably in darkness. Breathe easily and regularly for two or three minutes. Then take each limb in turn, try to let it lie absolutely loose. Start, for instance, with the right arm; see that it is completely relaxed. Keep it thus by concentration for a minute, then, leaving it still flaccid, transfer your mind to the left arm and repeat the process, followed by the right and left legs, not forgetting to maintain the steady, easy breathing all the time. “If you are inclined to be of a nervous, excitable nature, you will, no doubt, find that by the time you have arrived at the left leg, your arms and hands have become tense, with the fingers clenched. Bring them back to the loose condition again, and continue thus for about ten minutes, by which time you will discover that you can eliminate all voluntary effort with the minimum of conscious control.

“If you feel drowsy at the end of the ten minutes, just give way to the sensation and you will probably lose consciousness almost at once. In fact, many people who have put this exercise to the test have never finished it, simply because they have fallen asleep before the ten minutes had elapsed. “For more stubborn cases of insomnia, perseverance, as with all exercises, is the secret of success. Try the same routine the next night and the next until you find you can almost subconsciously produce that totally relaxed state which is essential to proper rest. Not only the limbs, but even the muscles of the face may be controlled in this way. “The nerves are so active and so reluctant to give up their day’s vigil that, unless you practise this art of relaxation thoroughly and conscientiously, you will notice that some part of the body is sure to remain tense. If you do these exercises while lying on your back, you should adopt the most suitable position for sleep. “Lie on the right side, with the left knee a little bent, the left arm resting easily along the left side and the right folded loosely across the chest, the whole body tending to lean forward slightly towards the prone position. You will he able to relax just as easily that way. “One word of warning, however. In all these exercises you must not for one moment overlook the easy, regular breathing. There is nothing so effective in steadying the nerves and calming the overworked brain.

“Finally, when you have overcome your sleeplessness, do not abandon the control exercise entirely, as something which has served its purpose and is of no further use. When you have learned that it is the duty of the will, not only to drive the body but to compel it to rest, you will have found one of the master keys to health. ’