at bedtime, enough to distribute the blood to the surface and muscles, hence to relieve the tension in the vessels of the brain. High vascular tension is often a cause of insomnia; it may be continuous or only due to psychic causes, worries, morbid tension, over-excited circulation or toxins. Hence the common device of the hot foot bath, hot entire bath, or even a cold bath inducing reaction, may suffice. To execute some systematic movements with little or no clothing on is better; in cold weather with extra clothing on, such as a sweater. Certain movements, especially those of the neck and shoulders, are particularly useful. A series of movements I devised in treating a chronic neurosis put many patients promptly to sleep. Also certain manipulations of the neck, especially a distributed pressure over the posterior occipital nerves, have in certain cases of obstinate insomnia in my hands been followed by complete cure. One man who claimed he had not slept a full night for thirty years was thus put to sleep in my office and after a course of treatment he remained free from this distress. That admirable instrument, now unfortunately out of fashion, the bicycle, cured scores of insomniacs by affording patients the means of prompt lowering of blood pressure by a ride just before bedtime. Few measures are more prompt, certain and permanent.
Eating some light food is often of value, but the overfull stomach is frequently a cause of shallow or distressed sleep. There are many forms of digestive derangement, liver troubles, toxemias, etc., which impair sleep in those who are under the impression they have powerful digestions. Nothing wakes some people so certainly at evil hours as an over-acid stomach, relievable by a simple alkali or charcoal. The bowels are best evacuated before bedtime; if full they may cause much loss of sleep. In short, as Emerson says of all health, of which sleep is a major item, it is not to be bought, it must be earned; and wisdom, frugality, self restraint, industry, perhaps all cardinal virtues, contribute to this boon.
