248 HUMAN PHYSIOLOGY CHAP. 



to artificial measures to induce sleep. For most persons, 

 physical or mental exercise is sufficient to cause sound 

 and natural sleep. Those who are troubled with insomnia 

 will find simple suggestions like the following helpful : 



1. Never go to bed hungry. If the stomach is empty, 

 eating a piece of bread and butter, or crackers, or drink- 

 ing a glass of milk may help you to go to sleep. 



2. Some persons find a warm bath taken leisurely 

 just before retiring very helpful. 



3. Ta^e moderate outdoor exercise of some kind 

 before retiring. 



4. Sleep in a cool, well-ventilated room, on a hard 

 bed, with light covers. 



5. Spend considerable time in getting ready to go to 

 bed, but be careful to keep the feet warm. 



6. Do not review the events of the day after going 

 to bed. Better seek to quiet the mind by thinking of 

 pleasant monotonous themes, repeating poetry, counting 

 your respirations, or still better by giving the stomach 

 something to do, as suggested above. 



7. If the sleeplessness comes from digestive disorders, 

 the diet should be carefully looked after. 



8. Prolonged insomnia is a serious matter and should 

 be treated by a skillful physician. 



9. Going to bed at the same hour every night and 

 getting up at a regular time often cures cases of insom- 

 nia. Regularity in all personal habits is important to 

 good health. 



169. Alcohol. We have already seen how alcoholic 

 beverages inflame the stomach and intestines and cause 



