Sleep means rest for the heart, for the body, the mind. Eight hours of rest in bed for the average person is an absolute requirement. Relaxation is of material assistance in inducing sleep and a light supper of stewed fruit or a glass of hot milk is sometimes useful.

Another requisite for sleep is a refusal to think in bed. Avoid at all costs the worries of the daytime, as they will be exaggerated a hundredfold if brought into prominence during the night. In many cases we feel hopeless of ameliorating the trouble which very often resumes its proper proportion in the morning, and all we have gained is a sleepless night with less energy to fight when the campaign really begins.

Tea and coffee are often looked upon as instrumental in producing sleeplessness, but these beverages, if taken in moderate amounts, do no harm to the average person. When taken in excess, however, they are capable “of bringing” about loss of Sleep and nervousness.

Noise is another factor that brings about sleeplessness. It is, of course, one of the curses of modern life. Laws are made to control it, but it is often our thoughtlessness that is responsible for our neighbours’ fervent wish for a quiet place in which to live.

Noise is looked upon as a veritable nerve poison and in consideration for others we often find peace ourselves.

page 59

Exercise for a Stiff Ankle.

If a stiff ankle is the result of a sprain, passive exercises should be started when the ankle is no longer painful. Massage can be started gently a little earlier. The principle of “keeping the injured part at rest” has been superseded by “keeping the injured part at work.”

If the ankle is left too long without movement it may get “set.”

A simple remedy is to have the ankle and leg massaged with olive oil or liniment for five minutes. This relaxes the tissues and muscles and makes movement easier.

The leg is then grasped above the ankle with one hand, and with the other—the right one—the foot is grasped and a series of up-and-down movements are made, exercising steady pressure, but using no force.

Desist when the treatment causes appreciable pain, but continue with the treatment daily until the stiffness has been overcome.