In order to rest our brains we want to lie quietly, relaxing all our muscles, and taking even, quiet breaths.  It is good when we can take long, full breaths, but sometimes that is too fatiguing; and then we must not only take moderately long, breaths, but be careful to have them gentle, quiet, and rhythmic.  To make a plan of breathing and follow it keeps the mind steadily concentrated on the breathing, and gives the rest of the brain, which has been working on other things, a chance to relax and find its own freedom and rest.  It is helpful to inhale while we count seven, exhale while we count seven, then rest and breathe naturally while we count seven, and to repeat the series of three for seven times; but to be strict with ourselves and see that we only do it seven times, not once more nor once less.  Then we should wait a little and try it again,—­and so keep on for a number of times, repeating the same series; and we should always be sure to have the air in our bedrooms as fresh as possible.  If the breathing is steady and rhythmical it helps very much, and to inhale and exhale over and over for half an hour has a very pleasant, quieting effect—­sometimes such exercises make us nervous at first, and, if we are very tired, that often happens; but, if we keep steadily at work, the nervousness disappears and restful quiet follows which very often brings restoring and refreshing sleep.

Another thing to remember—­and it is very important—­is that an overtired brain needs more than the usual nourishment.  If you have been awake for an hour, and it is three hours after your last meal, take half a cup, or a cup of hot milk.  If you are awake for another two hours take half a cup more, and so, at intervals of about two. hours, so long as you are awake throughout the night.  Hot milk is nourishing and a sedative.  It is not inconvenient to have milk by the side of one’s bed, and a little saucepan and spirit lamp, so that the milk can be heated without getting up, and the quiet simple occupation of heating it is sometimes restful in itself.

There are five things to remember to help rest an overtired brain:  1.  A healthy indifference to wakefulness. 2.  Concentration of the mind on simple things. 3.  Relaxation of the body. 4.  Gentle rhythmic breathing of fresh air. 5.  Regular nourishment.  If we do not lose courage, but keep on steadily night after night, with a healthy persistence in remembering and practising these five things, we shall often find that what might have been a very long period of sleeplessness may be materially shortened and that the sleep which follows the practice of the exercises is better, sounder, and more refreshing, than the sleep that came before.  In many cases a long or short period of insomnia can be absolutely prevented by just these simple means.

Here is perhaps the place to say that all narcotics are in such cases, absolutely pernicious.

They may bring sleep at the time, but eventually they lose their effect, and leave the nervous system in a state of strain which cannot be helped by anything but time, through much suffering that might have been avoided.