Tip 102. Controlled breathing allo
w
s restful sleep.
Controlled breathing is
a
lso a great
h
elp in ind
u
cing sleep. T
h
e method is to lie on your side in bed, and th
e
n take three
deep breaths expanding the abdomen completely. Then hold your breath as l
o
ng as you can. Next, take three more breaths
a
nd repeat t
h
e breath-holding. While you hold y
o
ur breath, carbon dioxide accumula
t
es in the b
o
dy and induces natural
sleep.
Regular, ac
t
ive exercising during the
day and
m
ild exercise
a
t bedtime enhances the
quantity and the quality of sleep.
Exercise stimulates the
e
limination
of lactic acid from the body which
correlates
w
ith stress a
n
d muscular
t
ension. Re
g
ular exercise also prod
u
ces hormonal
changes which are bene
f
icial to
t
he
b
ody and to the sleep pa
t
tern. Walki
n
g, jogging, skipping, swimming
a
re all ideal
ex
ercises. Vigorous exercise sh
o
uld,
however, be
avoided at night as
this can be
over stimulating.
Tip 103. Quick tips for curing backache.
For chronic
conditions
o
f the lower back, co
n
sid
e
r the altern
a
te hipbath.
This tech
n
i
q
ue of the na
t
ure cure also known as
revulsive hipbath This b
a
th relieves chronic inflammatory conditions
of the pelvic viscera such
as sal
p
ingitis, ovaritis,
cellulitis and various neuralgias
o
f the genito
u
rinary organs, sci
a
tica
a
nd lumbago.
The temperature in the
hot tub sho
u
ld be 40º C to 45º C and in the cold
t
ub 10º C to 18ºC. The patient sho
u
ld alternately sit in the
h
ot tub for five minutes and then in t
h
e cold tub f
o
r three minutes. The duration of
the bath is
generally 10 to 20 minutes. The he
a
d and neck
should be kept cold wi
t
h a cold c
o
mpress. The treatment should end with a dash of
cold water
t
o the hips.
Tip 104. Quick tips for curing fatigue.
Throw away your sleep
i
ng pills a
n
d
l
earn the methods of ref
r
eshing sl
ee
p. Sleeping
well is an art. It needs
a perfect bl
e
nd of healt
h
y habits and control of mind. A clean
body and m
i
nd, relaxed mo
o
d, physical
ex
ercises, a
n
d perfect di
e
tary control are some of the basic
sl
e
ep- inducing methods. Unpleasant situ
a
tions at bed
time such
a
s
arguments, quarrels,
w
atching a horror mov
i
e, listening
t
o loud music which would create a
n
xiety, fear,
e
x
citement and worries should be
av
oided. Such situatio
n
s stimulate t
h
e cerebral cortex and tend to keep
o
ne awake.
The sleepi
n
g place sh
o
uld be well ventilated, wi
t
h balanced
t
emperature and free from noises.
The bed sh
o
uld be neit
h
er too hard nor too soft,
but comfortable. The pillow should
n
ot be too hard or too high. The b
e
dclothes
s
h
ould be loose-fitting and
light colour
e
d. Another important rule is not to have heavy food shortly before bed
time.
Sleeping pills are no r
e
medy for sleeples
s
ness. They are habit-forming and become less effective when taken c
o
ntinuously.
They lower the I.Q. dull
t
he brain and can prove fatal if
taken in excess or befo
r
e or after alcohol. The side-effect of
sleeping pills include in
d
igestion, skin rash
e
s
,
lowered resistance to
i
n
fection, circulatory and respiratory problems, poor
appetite, hi
g
h blood pressure, kidney
and liver problems and mental confusion. Gain
good sleep throu
g
h healthy habits rather t
h
an from pharmacy.
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