HOW TO WOO SLEEP

Dominion, Volume 12, Issue 271, 12 August 1919, Page 5

HOW TO WOO SLEEP

LONDON DOCTOR'S ADVICE.

At the present day, when 60 many men have undergone tho hardships of a prolonged campaign, and others have had tlioir rest disturbed by the expectation of air ra.ide, and others, again, have been worried about the results of the war, it is not to bo wonderod at ■ that sleeplessness and nervous exhaustion a-re so common (writes Dr. Bernard Hollander, in the "Daily Express'' of May. 8). iSome complain -that their eleop is too gbort, some that it 13 not deep enough; others that it is interrupted or disturbed by dreams or painful sensations. Some get. to sleep with difficulty; others fall asleep easily, but soon wako np and cannot get to siccp again. With mahy the trouble is not serious enough to consult 0. doctor, but they would liko to know how they can help themselves. -Let iue, first of all, givo 6omo elementary rules, the neglect of which accounts for such sleeplessness. IlegUilarity in the hour of going to sleep and tho hmir of rising is one of them. Another is tho attempt to sleep directly on going to bed —that is to say; not to 'sit up -reading or thinking. No work should bo done half an hour before retiring, and no disturbing thoughts , indulged in. The bedroom should be kept wholly for peaceful contemplations. Many peoplo are too preoccupied with eleop, forgetting that sleep comees when one is not looking for it, and that it flies away when one tries to catch it.

"" The subject should be regarded with indifference, 6omothing liko this: "If I sleep, so much the tetter; if' I do not sleep, it does not matter either!" Soma people sleep well when they have a change in the position of th© bed; others when they have a, change of room; and others when they have 'a change of air, Sources of local irritation must be romoved, as when the feet are persistently cold or indigestion keeps one awake. AO these are, what I may call, hygienic measures.' But what if they fail ? . Then we may try auto-suggestion.

The mot-hod is (is followsfho first thing to do is to relax the muscles and make onself comfortable in bed. Then to breathe deeply and regularly, without strain; worrying and despondent people are shallow breathers. Then we may either fix the eyes on some article in tho room that is still visible; or wo may Shut the -eyes and let tho imagination dwell on some pleasant scene or happy reminiscence. This alone may -bring about sleep; but if not, its oncoming can be assisted by turning tho eyes (with oiosed lips) -upT/ards and inwards, as if looking at tho middlo of the forehead. This is the position the eyes are in when wo a-ro asleep, and has tho effect that wo cannot open our eyelids, however we may try. Some people, oven then, remain awake; but they are now in that passive, subconscious state, which is so eminently suitable for suggestion and autosuggestion. .

Any resolution that is passed in that state is likely to bo carried into action. We need oniiy command oureelves ciuiotl.v but firmly to go to sleep, to sleep soundly all night, and waltc (at Home definite hour) fuliy refreshed. The thoughts should then be tnrasd away from aleop. If we fail the first, or the second, or even t.lio third night, it does not do to bo annoyed, for that would increaso tihe wakefuT.ness; but wo should feel confident that succcss will come with practice. In the calm, passive state just described, other suggestions can bo made—for example, to break onself of pernicious habits, t-lmt we ehn-ll be free of pain and discomfort in tho morning, and that certain work or certain pro'blems, whioh appear to usi difficult at th© moment, shall become easy of solution tho next day. After a little praotiee, it will not bfl necessary to wait until going to sleep, but it will become possible to concentrate for suggestion at any timo and anywhere during the day by just isolating ourfielves for a moment and keeping tho mind fcciresad on our desire; and although our attention is immediately diverted from it, tho idea realises itself nnperceived. By the process described, it is not only pGt&iblo to induce sleep, but to acquire mental discipline, and to improve the powers of concentration and memory. We can thus vid ourip.lves of mental and moral hindrances, obsessions, lack of selfennfidonco. morbid fears, uncontrolled im. pnlsw, and pernicious hnbits. The method may appear fantastic to those unacquainted with it; but it is based on well-known psychological principles—and I have seen excellent results in ray practice of over 20 years.