HOW TO WOO SLEEP.

Taranaki Daily News, 8 October 1919, Page 12

HOW TO WOO SLEEP.

LONDON .DOCTOR'S ADVICK At the present day, when so many men have undergone the hardships of a prolonged campaign, and others have had their rest disturbed by expectation of air raids, and others, again, have been worried about the, results of the war, it is not to be wondered at that sleeplessness and nervous exhaustion are so common (Writes Bernard Hollander, M.D., in the London Daily Express.) Some complain that their sleep is too short, some that it is 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 wake up and cannot get to sleep again. With many the trouble is not serious enough to consult a doctor, but they .would like to know how they can help themselves. ' Let me, first of all, give some elementary rules, the neglect of which accounts for such sleeplessness. Regularity in the hour $ going to sleep and the hour of rising is one of them. Another is to attempt to sleep immediately on going *o bed—that is to say, not to sit up reading or thinking. jS t o work should be done half an hour before retiring, and no disturbing thoughts indulged in. The bedroom should be kept wholly for peaceful contemplations. Many people are too preoccupied with sleep, forgetting that sleep comes when one is not looking for it, and that it flies away when one tries to catch it. AUTO-SUGGESTION. The subject should be regarded with indifference, something like this: "If I sleep, so much the better; if I do not sleep, it does not matter either!" Some people sleep well when they have a change in the position of the led; others when they have a change of room; and others when they have a change of air.

Sources of local irritation must be removed, as when the feet are cold or when indigestion keeps one awake. All these are what I may call hygienic measures. But what if they fail? Then we may try auto-suggestion. The method is as follows: The first thing to do is to relax 'the muscles and make oneself comfortable in bed. Then to breathe deeply and regularly, without strain: worrying and despondent people are shallow breathers.

Then we may either fix the eves on some article in the room that is still vidi-bli'; or we may shut the eyes and let the imagination dwell on ■some pleasant scene or happy reminiscence.

This alone may bring about sleep; but if not. its oncoming may be assisted bv turning the eyes (with'closed lids) upwards and inwards, as if looking at the middle of the forehead.

This is the position the eyes are in when we are nrieep. and has' the effect that we cannot open our eyelids, however we may trv.

.Some people, ever, then, remain awake; but they are now in that passive, subconscious stale which is so eminently suitable for suggest ion and auto-sugges-tion.

Any resolution flint is passed in that state is likely to be carried into action. We need only command ourselves quietly but firmly to go.to sleep, to sleep soundly all night, and wake (at some definite hour) fnllv refreshed. The thoughts should then he turned away from sleep, and this is done best by calling up again the pleasant subject of our imagination on which we dwelt some minutes before.

Tf we fail the first, or (he second, or even the third night, it does not do to be annoyd, for that would Increase Hip wakefulness, but we should feel confident that success will come with practice.

BREAKING OFF BAB HABITS. In the calm, passive state jus. 1 described, other suggestions can be m:ide~-Air example, to break oneself of oennc.ous lnvbii-s, that we shall be free of pain and discomfort in the morning, and that certain work or certain problem:;, which appear to us difficult at the moment, shall become easy of solution the next day. After a little praciice if. will not, lie necessary to wait until going to sleep, lint ii will become possible to r.cm.citraie for suggestion at any time and anywhere during the day by jnsi isolating ourselves for a moment and keeping Ihe mind foens-ed on our desire: and although our attention is immeTiately diverted from it, the idea realises itself unperceived.

IMPROVING MENTAL DISCIPLINE. P.y the process described, it is not only possible to induce sleep, but to acquire mental discipline, and to improve the powers of concentration and memory. We can thus rid ourselves of mental and moral hindrances, ohsessi 'lis, lack of self-eontidence, morbid fe.i;-=, uncontrolled impulses, and pirniewiis habits. The method may appear fantastic to those unacquainted with il; nut if is based on well-known physcb ilogieal principles—and I. have seen evo:dl"iit results in my practice of over 20 years.