in wynter, is suffycent for any man: but I do thynke that slepe oughte to be taken as the complexion of man is. [l] Whan you doryse in the mornynge, ryse with myrth and remembre God. Let your hosen be brusshed within & without, and flauer the insyde of them agaynst the fyre; vse lynnen sockes, [m] or lynnen hosen nexte your legges: whan you be out of your bedde, [n] stretche forth your [Fol. E. iii.] legges & armes, & your body; cough, and spytte, and than [o] go to your stoole to make your egestyon, and exonerate youre selfe at all tymes, that nature wolde expell. For yf you do make any restryction in kepynge your egestyon or your vryne, or ventosyte, it maye put you to dyspleasure in breadynge dyuers infyrmyties.After you haue euacuated your bodye, & [p] trussed your poyntes,[3] kayme your heade oft, and so do dyuers tymes in the day. [q] And wasshe your ha{n}des & wrestes, your face, & eyes, and your teeth, with colde water; and after y^t you be apparayled, [r] walke in your gardyn or parke, a thousande pase or two. And than great and noble men doth vse to here masse, & other men that can not do so, but muste applye theyr busynes, doth [s] serue god w{i}t{h} some prayers, surrendrynge thankes to hym for hys manyfolde goodnes, with askynge mercye for theyr offences. And before you go to your refecti[Fol. E. iii.b.]on, moderatly exercise your body with some labour, or [t] playeng at the tennys, or castyng a bowle, or paysyng weyghtes or plo{m}mettes of leede in your handes, or some other thyng, to open your poores, & to augment naturall heate. [v] At dyner and supper[4] vse not to drynke sundry drynkes, and eate not of dyuers meates: but [x] feede of .ii. or .iii. dysshes at the moste. After that you haue dyned and supte, laboure not by and by after, but make a pause, syttynge or standynge vpryght the space of an howre or more with some pastyme: drynke not moch after dyner. [y] At your supper, vse lyght meates of dygestyon, and refrayne from grose meates; go not to bed with a full nor an emptye stomacke. And after your supper make a pause or you go to bed; and go to bed, as I sayde, with myrth. [Sidenotes: [a] After Dinner, sleep standing [b] against a cupboard. [c] Before bedtime be merry. [d] Have a fire in your bedroom, [e] but stand a good way off it. [f] Shut your windows. [f] Lie first on your left side. [g] To sleep groveling on the belly, is bad; [h] on the back upright, is worse. [i] Wear a scarlet nightcap. [k] Have a flock bed over your featherbed. [l] On rising, remember God, brush your breeches, put on [m] your hose, [n] stretch, [o] go to stool. [p] Truss your points, comb your head, [q] wash your hands and face, [r] take a stroll, [s] pray to God. [t] Play at tennis, or wield weights. [v] At meals, [x] eat only of 2 or 3 dishes; [y] let supper-dishes be light.]