SLEEP.
The ideal form of rest for body and mind is sleep, for during it the
muscles are completely relaxed, the heart beats quietly, the functions
of the various organs are suspended to a very large degree, and the
brain is in oblivion.
This question is one of paramount importance. The individual who
neglects to secure the requisite amount of sleep is committing a crime
against himself, for which he will have to pay the penalty sooner or
later. The experience of centuries has proved that the average man or
woman needs eight hours of it daily, and that means that they ought to
be in bed for eight and a half hours.
[Sidenote: Beauty sleep.]
It is not sufficient that these eight hours should be taken at any time
of the day or night that happens to be convenient. The old idea of
“beauty sleep” is perfectly correct, for there is no rest equal to that
obtained during the first part of the night, and no amount of lying in
bed in the morning can make up for the loss of it.
Ask anyone who has to work at night, nurses, doctors or workmen on
night shift, and they will tell you without any hesitation that such
work takes twice as much out of them as a corresponding amount by day.
They will also declare, if you inquire further, that the sleep they get
in the daytime is not half so refreshing as that obtained during the
night.
Human strength ebbs and flows with the regularity of the tides, with
the difference that the rise and fall occurs once instead of twice in
the twenty-four hours. The system is at its best from about six in the
morning until the evening. It is at its worst from about eleven at
night until four in the morning, and during those hours, if people are
awake, either at work or at play, and even if they have had abundance
of sleep during the course of the day, the heart tends to flag, and all
the powers and faculties are lowered. It is on that account that people
who have to sit up all night begin to feel chilly and tired in the dead
of night, even though the room itself may be quite warm. They feel cold
and uncomfortable, simply because their whole systems are depressed. It
is for the same reason that people who are ill are almost always worse
during these hours.
To sit up night after night, even with plenty of rest in the daytime,
is wearing to the system. To do it without that daily rest would
speedily cause a collapse. And people who habitually sit up later than
they should do, not going to bed until midnight or after, are in danger
of bringing about the same catastrophe, only in a slower manner. There
is a measure of excitement about these late hours which makes them
alluring. Many people say that they can work or write more easily or
play cards with greater zest then than at any other time, but it is a
false form of stimulant, for which the system has to pay a heavy price
later on.
[Sidenote: Remedies for sleeplessness.]
Regular and early hours are essential to health, and the neglect of
them is often the means of starting a breakdown, or bringing it to a
head. Many cases of insomnia are due to a want of punctuality in this
respect. And of all the tortures with which mankind can be afflicted
there is none worse than insomnia, and none that so surely undermines
the nervous system. One of the most vital points in the prevention of
breakdowns is to consider the different ways in which sleep can be
obtained--and to carry them out.
[Sidenote: Punctuality in going to bed.]
To emphasise what we have just said, punctuality in going to bed is
the most important point of all. The brain, like the digestion, has a
marked tendency to get into habits, either bad or good. And if anyone
goes to bed at different times, later on some evenings than others,
the brain is liable to select the latter hour as the one for falling
asleep. This means that even on the nights when people go to bed in
good time they cannot get to sleep for the next hour or two. If they
would stick to the one hour regularly, the brain would soon learn to do
the same.
Dozing in front of the fire in the evenings is responsible for many
bad nights. The mind gets into a half-awake, half-sleepy state, which
hinders it from obtaining sound slumber when bedtime comes. Even if
people are tired and sleepy at, say, nine o’clock, it is better for
them to read or play a game or move about in order to avoid falling
into a doze.
A brisk walk of ten minutes or so before retiring is often found to be
one of the best sleep-producers. Or if the weather be too inclement, a
few physical exercises will have the same effect.
[Sidenote: Avoid late suppers.]
Late or heavy suppers are a common cause of insomnia, especially that
form of it in which people fall into a heavy sleep, only to awake with
a start an hour or two later and find themselves unable to drop off
again until early morning perhaps.
Digestion comes almost to a dead stop during sleep, so that sufficient
time should be allowed for the last meal to be disposed of before the
hour for retiring. This interval should be two hours at least, which
means that half-past eight is, as a rule, late enough for the evening
meal. In any case, the food which is taken then ought to be of a light
nature, and not include pork, cold meat, or any other article of diet
which is slow of digestion. Coffee and strong tea, especially Indian
tea, are unsuitable at this hour, as they tend to cause sleeplessness
of themselves. Cocoa, made with water, is a much better beverage for
use with the evening meal or after it.
Sometimes, however, too long an interval between the last meal and
bedtime will prevent sleep, as in the case of those who take high tea
at half-past six, or dinner at seven or thereabouts. Under these
circumstances light refreshments, in the shape of a few biscuits with a
light drink of some sort, will assist sleep.
For those who still, in spite of attention to these points, suffer from
insomnia, the following hints will be of service.
[Sidenote: The bed and bedding.]
The bed should be neither too soft nor too hard. If the former, as
when feather beds are used, people are apt to fall into a deep sleep
and wake up later feeling half smothered. If too hard, the body cannot
rest properly. The bedclothes should not be too heavy. An eiderdown
quilt is worth several blankets for warmth. If means will not permit of
this luxury, two or three sheets of brown paper will answer the same
purpose, affording the maximum of warmth with the minimum of weight.
The personal clothing, too, should be warm but not heavy, and above all
the feet must not be allowed to get cold. The use of night socks will
often cure insomnia, which has proved stubborn to all other modes of
treatment.
[Sidenote: Ventilation.]
The room should be well ventilated. This is of the utmost importance,
and an additional benefit can be obtained by pulling the bed away from
the wall, if only for a few inches, to allow of a free circulation of
air all round.
[Sidenote: Sip hot water.]
An excellent plan is to sip hot water at bedtime, not too much of it,
but as hot as it can be taken. It is not advisable to put spirits into
it, as in that case the dose has to be increased before long in order
to maintain the good effect. A hot bath, or putting the feet into hot
water, is of great use in many cases.
[Sidenote: Simulate sleep.]
On lying down it is a good plan to take long, deep, slow breaths for
five or ten minutes. At the same time relax the eyes, in the same way
as in gazing at the distant horizon or into space, of course keeping
the eyelids closed. These two points simulate sleep to a certain
extent, and are a valuable means of obtaining it.
[Sidenote: Reading in bed.]
Reading in bed is not a good habit, as many persons have found that
once they have begun the custom they cannot get to sleep without it. At
the same time, if anyone has been lying awake for hours it is better
to turn up the light and read a book than to lie awake in the dark,
thinking and worrying of one thing after another. There is no time when
life looms so hopeless and forbidding as it does when you cannot sleep.
A better plan, however, is to walk about the room for a few minutes,
or to sit up in bed and keep the eyes open as long as possible without
blinking. It happens not uncommonly that after doing this people fall
asleep as soon as they lie down again.
The aimless wandering of the mind from one subject to another and back
again may be prevented by repeating a piece of poetry to oneself.
Needless to say, it must be something with which we are thoroughly
acquainted, otherwise the effort to remember what is coming next will
of itself prove a barrier to sleep.
[Sidenote: Fresh air as a soporific.]
The best remedy of all is to spend a whole day in the open air. This
will often break the sleepless habit, and once a good night’s rest has
been obtained others will be likely to follow.
There is one other hint which sounds like an old wife’s tale. We do
not pretend to be able to explain it, but experience has proved its
efficacy in many instances. People have found that they can sleep
better with the head pointing to the north than in any other position.
Every method, however simple or inexplicable, is worth a trial, for
there is no condition so distressing as insomnia, or so likely to lead
to the much-dreaded neurasthenia.
People often complain that they cannot sleep well in the summer-time.
This is owing to the fact of the mornings being light at such an early
hour. This can be remedied with the best results to the whole system by
the plan of having dark green blinds fitted inside the windows.
[Sidenote: Massage.]
Those who, through some illness or infirmity, cannot take exercise,
will find the greatest benefit from massage. If skilled massage cannot
be obtained, gentle rubbing of the limb will fulfil the same useful
purpose.