STILL FURTHER DEVICES
The sleep of a laboring man is sweet.
ECCLESIASTES.
“The Witchery of Sleep” records for us some interesting mechanical
devices for inducing sleep, more common in Europe than in this country.
Their inventors hope to perfect them so that they may take the place
of drugs and “sleeping potions.” This is an end devoutly to be wished
by all who know the steady increase of the “drug habit.” Among these
sleep-inducing instruments the newest is the “vibrating coronet.” This
coronet has three metal bands which encircle the head and two strips
extending to the eyelids. By means of a spring these strips vibrate
the eyelid gently and induce drowsiness. All the mechanical devices
are constructed on the plan of inducing eye-weariness, whether by
vibration or by fixity. Either effect is in accordance with the modern
theories of sleep. Sleep may be induced by monotony also of sounds; by
concentration either of the attention or the hearing on one point, or
by more numerous impressions than the eye can comfortably receive;
thus, when riding in a train, the succession of views will often induce
sleepiness.
The “Alouette,” a collection of little mirrors attached to the ebony
panels of a box, is so placed that a ray of light falls on the mirrors
in such a way as to fatigue the eye of the beholder. Both this and the
“Fascinator,” a highly polished nickel ball attached to a flexible
wire depending from a metal band similar to the “Coronet,” work on
the plan of concentrating the vision. In a similar way a light-house
or a miniature flashlight, with its appearing and disappearing light,
induces drowsiness, possibly hypnotic, through incessant change. It is
needless to say that these devices might be injurious to the sight and
certainly would not work where the cause of sleeplessness is eyestrain.
That is a case for the oculist.
But when it is impossible to obtain mechanical devices, there are many
simple schemes of inducing sleep. Any light work, mental or physical,
is helpful. To start writing letters, particularly if one is not fond
of letter-writing, will sometimes induce sleepiness very quickly.
Sorting and arranging old papers will have the same effect, unless one
is of a nature to find such an occupation exciting.
Of course, a drawback in any of these light occupations is that by the
time one has undressed drowsiness may have fled. That possibility
makes it desirable that all preparations for bed shall first be made
and a warm robe with comfortable bedroom shoes shall constitute the
only extra clothing. Warmth of body, especially of the feet, is
essential to sleep. Sometimes so simple a thing as a hot-water bottle
at the feet, or even woolen bed-socks, will make all the difference
between wakefulness and refreshing slumber.
Then there is the matter of deep breathing, which seems especially
adapted to feeble or run-down physiques. That is a large subject more
familiar to the people of the Orient than to us. Some Orientals are
able to put themselves into trance-like sleep by their knowledge of
deep breathing. Numerous books have been written treating of this
subject, among the best of which are “The Science of Breath,” by
Ramacharaka, and “The Law of Rhythmical Breath,” by Ella A. Fletcher,
though the “Rhythmical Breath” seems fanciful to Western readers.
Sleeplessness is sometimes due to lack of physical exercise, and, when
that is so, no device is so effective as work—real physical effort. A
great many persons take calisthenic exercises and go in for physical
culture to develop muscles and also to regulate circulation so that
sleep will come more readily. These are good makeshifts for persons
who have no opportunity to work, but, where circumstances make actual
labor possible, no substitute can satisfactorily take its place.
Gardening, shoveling snow, sawing or chopping wood, all give a variety
of motion and a zest of exertion superior to any gymnastics. Even a
small amount of some such labor daily will often work a complete cure
for insomnia.
Everybody knows of some plan or device for inducing sleep, and all of
them are more or less successful—sometimes. Indeed, this is so true
that it leads to the belief that, after all, the expectation of sleep
helps to bring it, and here suggestion and auto-suggestion come in.
Of late, a number of persons have tried the starvation cure—fasting for
several days. This is frequently successful with robust, hearty people,
who may unconsciously be eating too much or eating too stimulating
food. Many who feel unequal to a complete fast might cut down the
amount of food as much as one-half, with happy results. A vegetarian
diet undoubtedly helps, too, although among the lower animals
carnivora sleep more than herbivora. The success of vegetarianism,
both in insomnia and other diseases, may well be due to the diminished
temptation to overeat and the less concentrated diet.
In any event, it is well for the sufferer from sleeplessness to study
his own case and experiment with any or all the known devices to see
whether, by this means or that, he can lure sleep to his pillow again.
And, speaking of pillows, it is well to remember that one pillow is
better than two, and that the one should not be too high, too hard, too
soft, or too warm, and that it should be thoroughly aired every day.
It should be odorless and cool and have the cover changed frequently.
Clean bed linen is in itself an effective device for inducing sleep,
just as perfect ventilation adds an hundredfold to the refreshment we
get from our slumbers.
The best way to learn to sleep is to practice putting others to sleep.
Thy gifts will be unto thyself when thy benefits are to another.
We never know anything thoroughly till we try to teach it. All these
plans and devices may be suggested one by one to any sleepless person.
Select what you think most suitable and most likely to be accepted, and
let the suggestion be that this is a good plan or something just called
to your attention that seems sensible. If you do not succeed in one or
two, it is difficult to secure trial of more at that time.
Every temperament is different and may respond to different methods:
for instance, a ticking clock or dropping water, which make some
persons drowsy, will make others inexpressibly nervous.
The trained nurse will tell you that, when you are trying to get the
patient to sleep, whispering must not be allowed: the sibilant sound
is irritating and the patient unconsciously strains to catch what is
said. Speak in a quiet, even, ordinary tone. Do not fuss, putting the
shade a little higher and lower, stealing across the room, and so on.
If anything is to be done, to walk quietly and naturally will disturb
the sleeper much less than tiptoeing about.
That mysterious thing that we call “personality” has much to do with
the power to bring sleep to others. Some persons can put almost anyone
to sleep by quietly holding the hand, but nearly everyone has some of
this power. Some persons, especially children, are readily got to sleep
by lying down beside them.
Reading aloud slowly and in a uniform voice will bring sleep to most
persons. When drowsiness comes, the voice may be lowered a little and
continued until slumber closes the eyes. (Concerning the varieties and
causes of Insomnia, see also Appendix A.)