Show The Girl You Would Like to Be BeBY KATHERINE KAT MORTON BY RINE How to Sleep WelL II II 1 Have you ever observed the difference differ difference difference ence in the face of the country girl and the girl who lives in the city Of course the country maiden is supposed to have the rosy cheeks and fair com complexion complexion complexion of the postal card milkmaid but in la reality she is often and freckled and it is the city maiden whose skin is fair and white with touches of delicate rose due either to kindly nature or er Ir the rouge pot DOt But Bu t no matter how large her freckles may maybe maybe maybe be the country girl has about her a alook alook alook look of restfulness that the city maiden after her eighteenth year invariably loses The reason for this is that city girls hardly ever get a sufficient amount of sleep or if they take enough hours of sleep their rest is not a 3 quiet deep slumber which country air and the ab absence absence absence sence of all sound invites Sleep in the city at best is a troubled unconsciousness with a sort of under undercurrent undercurrent undercurrent current of irritation against the noise and buzz which never stops by night or orby orby orby I by day A very sensitive person com coming coming coming ing to the city for the first time in her life is seldom able to sleep at all ll for forthe forthe forthe the first night or two and no city bred girl on awakening in the country after a nights rest will fail faU to exclaim on the delicious refreshing sleep that the quiet has Induced It is useless to expect this silence In Inthe Inthe inthe the city and I know of only one wo woman woman woman man living In the heart of the city cit who has been able to afford absolute quiet This woman hash d a house built bunt es especially especially especially for the purpose Her sleeping room Is In the center of the house lighted by b a skylight and the rooms about her are empty The apartments beneath her are also unoccupied and thus hus by being at the top of a high highhouse highhouse house house surrounded by empty spaces she finds at great expense the quiet which ia is necessary to her nerves Of course according to rule this particular wo woman woman woman man should be a ravishing beauty since so much of our looks depends upon the amount of sleep we get bet and upon the perfect rest we obtain while sleeping When there is constant noise this rest is Imperfect and sleep is troubled but the woman who lives In the empty house has only the one requisite for beauty the possibility for perfect rest which we may envy her but which as we know is not all that Is necessary to cultivate and Improve upon the beauty which Nature has bas allotted us Every woman with any aspirations toward good looks should exercise the utmost care in the choice of her sleep sleeping sleepIng sleeping ing apartment Dont if you want to be healthy and handsome sleep In an bed bedroom bedroom bedroom room devoid of light and proper propel ven ventilation ventilation Never sleep with the windows closed Dont D nt have too many rugs In your bedroom or too much dust Collecting around A 4 Have your open window protected by a green shade or curtains curtains of or green ma material material material or of f some dark color which will deaden the light Dont sleep with a strong light on your eyes This will give the eyes that tired look and will eventually injure them Be careful c In the th choice of your bed Dont sacrifice comfort to looks in n this respect Dont take a rickety divan Tvan with an uncomfortable mattress to sleep on just because you want to have an artistic looking couch in the day daytime daytime daytime time These couches are almost al always always always ways lopsided unless of exceptionally good make and the sleeper on them is never comfortable If your bed and sitting room is one and the same apartment and you do donot donot donot not wish your bed to appear for what It is get a regular bedstead with four solid metal legs good springs and a good mattress To cover it in the daytime daytime day daytime time get cretonne or some other goods which will harmonize with your other furniture make a covering exactly the size of the bed enveloping the head and the foot with fitted pieces of the ma material material This will wUl make the bed look like a big settle during the day time I i I I i Stiffening and nd Relaxing Exercise Be sure that your bed clothes are thoroughly aired and your night gown aswell as weB and if for some reason reason the bed must be made up at once after getting up in the thc morning put the outer cov covering coverIng covering ering over it having removed the sheets to give them a chance to air at atthe atthe atthe the window Fold them up during the day time to be replaced at night in the regular way When the novelist of a hundred years ago wished to depict in the most start startling startling startling ling colors the mental anguish of his persecuted heroine he Informed the gentle reader that The fair Belinda had passed a sleepless night His ideas of suffering went no further The of today have insomnia on the slightest provocation as a result of the strenuous age in which they are living and many are the cures ures to which the fair ones are resorting The very latest cure for sleeplessness was w was s thought out by an energetic west western western ern physicIan who came to the conclusion conclusion conclusion sion that most of the cases of insomnia were caused by or over excitement of the nerves To counter counteract counteract counteract act this the doctor believes In a series of muscular exercises warranted to re relax relax relax lax the tension of the nerves and bring about that delightfully drowsy sensa sensation sensation sensation tion the immediate forerunner of re refreshing refreshing refreshing freshing sleep If you are one of the many sufferers from sleeplessness or orone orono orone one ono of those whose sleep seems never to be the refreshing restoring kind that childhood knew try some of these ways of procuring real brain and body rest Nothing Is as necessary even the health food enthusiast admits that and no cure is complete unless the patient at night sinks into real refreshing slum slumber slumber slumber ber without having to fret or toss about for hours and count those dreadful sheep that are supposed to precede the coming of the sand man to adult and wideawake eyes Those sheep have i never allowed me to fall faU asleep so busy l was I in counting the woolly darlings as they ambled over the fence nor will the minute construction of air castles lull the brain On the contrary if the air castle is very far way away in hi a remote part ol Df Spain pain you are apt to get getso getso getso so excited about it that you may find yourself sitting up straight and alert trying to t reach out but ut toward the latest addition that your fond imagination has been building I So much for sleep and air castles and other old time methods of curing in insomnia insomnia insomnia somnia The modern brain is too keen to be fooled Into forgetfulness by any such means meals Yet It is far more necessary necessary necessary sary for the Belinda of today to get gether g gether t ther her eight or nine hours of rest than it was for her Be Belinda Belinda Belinda linda of 1906 has more to do and has to todo todo todo do it faster There is a greater expenditure expenditure expenditure of nerve force and less chance of recuperation unless she can get to sleep quickly without going through hours of trying to sleep Annie Payson Call Can says there are five things to remember if you ou want to rest reston reston reston on overtired overtire brain First A healthy indifference to wakefulness Second Muscle Stretching Concentration of mind on simple things Third Relaxation of the body Fourth Gentle breathing of fresh air Fifth Regular nourishment That really covers it all allmen When men Belinda comes home feeling too tired ired to sleep there Is no use In her Sher i trying to go to bed at once Let Lether Lether Lether her take a warm bath letting the cold coldwater coldwater coldwater water run in until the water becomes cool then let her go through the many man different points of the toilet manicuring manicurIng manicuring ing and hair dressing for Instance so often done in precipitate haste and andrush andrush andrush rush These help to quiet and relax the tho nerves and can be allowed to take up an hour of time Last of all a cup of warm milk with a aN 3 pinch of salt and a whiff of pepper Many jany people and this applies par particularly particularly particularly to men suffer from sleepless sleeplessness sleeplessness ness ne s because they the are axe not properly I nourished Exhausted or irritated imitated and excited nerves need nourishing A bite of light and easily digested food fo d will not keep one awake on the contrary it is often just what is needed to induce sleep Sleep will not come to the brain that is worrying or even busy with the thoughts of How shall I make myself fall faIl asleep 1 Here Is where our western doctor comes to the rescue for his mus muscular muscular muscular cular exercises Take the mind on the desired outcome and center It on direct directing dIrecting directing ing the bodily movements which the doctor advises Inducing bodily bodUy fa fatigue fatigue fatigue tigue by tiring the muscles It sounds as if It would take forever but It Just try It it The first time you feel as though you would never be able to sleep just stretch yourself yours lf out in bed throwing your arms above your head and tense the muscles and stretch to their utmost Stiffen the leg and arm muscles and feel as much as pos possible possible possible sible as when you stretch in the morn Drawing Up Knees to Induce Sleep Sleeping SleepIng Sleeping I ing Relax Rela completely and try t again Stretch the limbs In different directions directions directions For instance put Dut your arm out in front and you will soon find your yourself yourself yourself self yawning comfortably and you wont probably need to go through any anymore anymore anymore more exercises being now quite too sleepy to do so but the other move movements movements movements ments are equally good Lie on your side and pull your knees up Inhale freely while doing this While the breath is retained stiffen and stretch the muscles neck arms and back ex exhale exhale exhale hale at the same time It Is usually the neck that is so stiff tiff and rigid that nervous people J feel as though they were holdIng their heads on by main force These stretching exercises will soon teach one how to relax ones hold holdon holdon on ones own owa ow tense muscles which Is the very first thing to learn in il curing Insomnia Another excellent way of producing drowsiness Is by For instance inhale and contract all the muscles while counting seven hold the breath and muscular tension count seven to exhale e and rest seven counts A good exercise for stretching the mus muscles muscles muscles cles of the th leg and which will also induce growth is to lie on the back raise and bend one knee and stretch I Ithe the other leg upward as far as possible When the neck and shoulders seem to tobe tobe tobe be aching and ones pillow pUlow cannot be brought into a comfortable position a ahot ahot ahot hot water bag placed at the back of the neck will draw the blood down from the brain start it to flow more freely relieve the ache and allow the patient to fall asleep A bag filled with very cold water will have the same ef effect feet I When the feet are cold as they sometimes are even in summer no thought of or hardening ones self to cold should prevent the consoling effects of or orthe the hot water bag to be brought near them Copyright 1956 by T C McClure |