When ready to go to sleep, lie flat on your back, so that as nearly as possible every part of the spine touches the bed, extend the arms along the sides of the body, hands turned upward, palms open, every muscle relaxed. Dismiss all thoughts of work, annoyance or anxiety. Say to yourself: "I am now going to sleep soundly and peacefully. I am master of my body, my mind and my soul. Nothing evil shall disturb me. At .... A. M., neither earlier nor later, I shall awaken rested and refreshed, strong in body and mind. I shall meet tomorrow's tasks and duties promptly and serenely."

Simple as this formula may seem, it has helped cure many a case of persistent insomnia and nervous prostration. Having thus set your mental alarm clock, with a few times, practice you will be able to wake up, without being called, at the appointed time and to demonstrate to yourself the power of your mind over your body.

The quality of your sleep and its effect upon your system depend on the character of the mental and psychic vibrations carried into it. If you harbor thoughts of passion, worry or fear, these destructive thought vibrations will disturb your slumbers and you will awaken in the morning weak and tired. If, however, you repeat mentally a formula such as the above, suggesting harmonious, constructive thoughts, until you lose consciousness, you will carry into your slumbers vibrations of rest, health and strength, producing corresponding effects upon the physical organism.

After a perfectly relaxed condition of body and mind has been attained, it is not necessary to remain lying on the back. Any position of the body may then be assumed which seems most restful.

My patients frequently ask what position of the body is best during sleep. It is not good to lie continuously in any one position. This tends to cause unsymmetrical development of the different parts of the body and to affect unfavorably the functions of various organs. It is best to change occasionally from one position to another, as bodily comfort seems to indicate and require.

Many persons fret and worry if sleep does not come as quickly as desired. They picture to themselves in darkest colors the dire results of wakefulness. Such a state of mind makes sleep impossible. If persisted in, it will inevitably lead to chronic insomnia.

Instead of indulging in hurtful worry, say to yourself: "I do not care whether I sleep or not! Though I do not sleep, I am lying here perfectly relaxed, at rest and at peace. I am strengthened and rested by remaining in a state of peaceful relaxation."

However, the "I do not care" must be actually meant and felt, must not be merely a mechanical repetition of words.

Nothing is more conducive to sleep, even under the most trying circumstances, than such an "I-don't-care" attitude of mind. Try it, and the chances are that just because you do not care, you will fall fast asleep.