REST AND SLEEP.
Why rest and sleep are needed. Sleep a condition. We should sleep in
the night. Moral tendency of not doing so. Is there any moral character
in such things? Of rest without sleep. Good habits in regard to sleep.
Apartments for sleep. Air. Bed. Covering. Temperature. Night clothing.
Advice of Macnish on the number of persons to a bed. Preparation for
sleep. Suppers. The more we indulge in sleep, the more sleep we seem to
require. The reader indulged to study laws of rest and sleep. An appeal.
The moving powers of the human body are so constructed by the grand
Mover of all things, that they require rest as well as action. And of
the many hundreds of muscles and tendons in the living system, it is
not known that there is one which could continue its action,
uninterruptedly, for any considerable time, without serious injury.
Even the muscular fibres of the heart rest a part of the time, between
the beats and pulsations. Whether the brain--which is of course without
muscular fibres--can act incessantly in the production of thought, is a
question which I believe is not yet settled by meta-physicians. One
thing we do know, however, which is, that if the other organs suffer
for want of rest, we soon find that by the law of sympathy and
otherwise, the brain and nervous system suffer along with them; and if
our wakefulness is greatly protracted, they sometimes suffer very
severely.
I have said that all the moving powers of the body require rest. They
do; and in the young, a good deal of it. It is in vain for mankind--the
young especially--to abridge their hours of sleep, whether for selfish
or benevolent purposes. Sleep is made by the Creator a condition of our
being and happiness; and he who complies not with this condition, is
unworthy of the boon.
Sleep, moreover, should be had at the right season. It is useless to
think of sleeping during the day-time, and keeping awake during the
night, with impunity. For many facts are on record, showing in vivid
colors the mischiefs which result, sooner or later, from thus turning
day into night, and night into day. Need I present these facts? They
are found, in greater or less numbers, in almost every work on health
or physiology. I will present but one. It is from Valangin.
Two colonels in the French army, sometime ago, had a dispute whether it
was most safe to march in the heat of the day, or in the evening. To
ascertain this point, they obtained permission of the commanding
officer to put their respective plans into execution. Accordingly, the
one with his division marched during the day, although it was in the
heat of summer, and rested all night. The other, with his men, slept in
the day-time, and marched during the evening and part of the night. The
result was, that the first performed a journey of six hundred miles
without losing a single man or horse; while the latter lost most of his
horses, and several of his men.
Of course, the inference from this, and other similar facts, is, that
night is the time for sleep, and not day. Is it said that every person
knows this? But every person does not practise accordingly. There are
those who either do _not_ know the fact--and not a few young women,
too; may be found among the number--or who, knowing it, do not act
according to their knowledge. Is it not more charitable to conclude
they do not know the fact?
Franklin, indeed, once undertook to show, in his humorous way, that the
inhabitants of Paris did not know that the sun gave light at its first
rising. Whether they did know it or not--or whether or not they were
culpable for their ignorance, provided it was voluntary--shall hold my
readers to be as truly guilty of doing _that_ wrong which is the result
of their own voluntary ignorance, as if their minds were really
enlightened. The young woman who goes to bed so late that she cannot
wake till it has been day for some time--or who darkens her room on
purpose that the day-light may not interrupt her repose when it
comes--and who knows, at the same time, that it is wrong to sleep by
day-light, except from the most absolute necessity--is as truly guilty,
as if she slept by day-light with her windows open.
I believe the night is long enough for sleep in any latitude not higher
than fifty degrees; and comparatively few of the human family reside
much farther than this towards the poles.
The young woman who finds herself inclined to sleep after day-light,
should resolve to break the habit as soon as possible. In order to do
this, however, she should believe herself able to do it.
Here it will be rational to ask whether, after all, there is any moral
character in the error, if it be one, of sitting up an hour later than
usual, and then making it up by sleeping an hour after the arrival of
day-light;--whether it is not a matter of _propriety_, merely, rather
than a question of positive right or wrong in the sight of Heaven.
This question I have answered in the chapter on Conscientiousness--to
which, in order to prevent repetition, I might refer the reader. If
there be a sort of actions to which no character, good or bad, can
justly be attached, then what did the apostle mean in requiring that
_whatever we do_ should be done to the glory of God? and where is the
line to be drawn between those actions which are too small or too
trifling to be worthy of having any right or wrong attached to them,
and those which are not? But if every thing we do is either right or
wrong, then there is a right and a wrong in regard to the particular
class of actions of which I am just now treating.
The object of sleep should be to restore us, and fit us for renewed
action. We may rest, to some extent, without sleep; as when we throw
ourselves upon a sofa, or sit in an easy chair. Indeed, there is no
hour of the day in which some portions of the moving powers are not
resting, more or less. Still we cannot be wholly restored, in body and
mind, without the soothing influence of
"Tired nature's sweet restorer, balmy sleep."
Every young woman should regulate her habits in regard to sleep and
rest--not less than all her other habits--in such a way as will tend
most to the good of her whole nature and as will consequently tend most
to the glory of God. In other words, every person should be governed,
in this matter, by true philosophy and Christian principle. This would
lead to the following axioms or conclusions, every one of which is
sustained by high authority.
Apartments for sleep should, if possible, be large and airy--and not on
a ground floor, or in too dark a corner of the building.
The air of the room should circulate freely; although it is not
considered safe to be exposed to currents of air. To this end, the bed
should be rather large and loose; and should stand out from the all,
and from the corners of the room; and should be without curtains, even
in the coldest weather.
The bed ought to be rather hard; but it should, at any rate, be cool.
Soft, yielding feather beds, in which the body sinks deeply, are very
injurious, on account of the unnatural heat and perspiration they are
sure to induce. It is of little consequence what the material of your
bed is, if it be light, dry and porous, and not too soft. Straw, grass,
husks, hair, and a great variety of other things, have been employed.
Almost any thing--I repeat it--is better than feathers. The same
remarks will apply to pillows.
We should sleep with as little covering as we can, and not actually
feel cold and chilly. Most persons sleep under a great deal too much
clothing. We require more in cold than in warm weather. We also require
more on first going to bed, than when we get fairly warm but as it
usually happens that we get warm and go to sleep at nearly the same
time, it follows, that the clothing which was only sufficient to warm
us, remains on the bed all night. We ought not to put on so much
clothing as we are apt to do when we first go to bed--and then we shall
not be likely to sleep all night under too much clothing, and wake up
in the morning weakened by it.
The temperature of the room must never be overlooked. It should be as
cold as it can well be made, and not be absolutely uncomfortable.
One reason for this is, that the oxygen, or vital principle of the air,
which is more abundant in a given volume of cool air than in an equal
amount of that which is warmer, will last longer when the room is cool,
and the room will thus remain free from impurity.
Another reason is, that ratified air not only contains less oxygen in a
given volume, as I have already said, but also appears to admit more
readily of the admixture and thorough diffusion of bad gases. The
carbonic acid gas which is formed by breathing, settles the more
readily towards the floor, in proportion to the general density of the
atmosphere of the room; and if the bed-room be large, so that it does
not accumulate in such a quantity as to rise higher than the bedstead,
it is less likely to be breathed over again, than if the atmosphere
were more rare.
But there is still another reason for having our bed-clothes
cool--though it is substantially the same with that mentioned in a
preceding paragraph for having light rooms, beds, and light covering.
We are greatly debilitated by sleeping unnecessarily warm. Our vital
powers should be trained to generate a good deal of heat; and what they
have been trained to do, they should continue to perform. All the heat,
I say, therefore, which the body will manufacture for itself, readily,
it should be permitted to do. But the moment we depend, unnecessarily,
on external means of warmth--as too much or too soft and warm bed
clothing, and too warm an atmosphere--that moment our internal organs
begin to be enervated, in a greater or less degree, whether we are
sensible of it or not.
We should not sleep in the clothes we have worn during the day. This is
not on account of the heat it may induce, but on account of the bad air
which our clothing confines. By having extra clothes for the night, and
those very few indeed, and taking a little pains with those we have
worn during the day--to hang them up and air them properly--we may do
much towards keeping the pores of our bodies open, and preserving the
skin in a clean state, and in a condition to perform its accustomed
work.
We should also avoid damp clothing about our beds or bed-rooms. A
healthy person may get slightly wet in the early part of the day, and
even remain wet for a short time, especially if he continues in action,
without injury: but it is by no means safe to sit down, or lie down, in
wet or damp clothing; and it is more unsafe to do so at the close of
the day, than it is in the morning. A vast amount of disease--colds,
rheumatism, fever and consumption--is generated or aggravated in this
way.
What I have here said of the conditions of sleep, is sustained, as I
have already informed the reader, by high authority; I mean that of
Macnish. He says, further, that "the practice of having two or three
beds in one room, and two or three individuals in each bed, must be
deleterious;" and that wherever it is necessary for more than one
person to sleep in a single bed, "they should take care to place
themselves in such a position as not to breathe in each others' faces."
He also alludes to the custom of covering the head with the
bedclothes--and calls it, as he ought to do, "a dangerous custom."
Macnish also gives the following directions on this subject:
"Before going to bed, the body should be brought into that state, which
gives us the surest chance of dropping speedily asleep. If too hot, its
temperature ought to be reduced by cooling drinks, [Footnote: By
cooling drinks. Macnish cannot surely mean drinks of a low temperature,
for these would be somewhat injurious in the evening. He means by
cooling, not _heating_ or _irritating_.] exposure to the open air,
sponging, or even the cold bath. If too cold, it must be brought into a
comfortable state by warmth. For both cold and heat act as stimuli, and
their removal is necessary before sleep can ensue.
"A full stomach, also, though it sometimes promotes, generally prevents
sleep; consequently, supper ought to be dispensed with, except by those
who, having been long used to this meal, cannot do without it. As a
general rule, the person who eats nothing for two or three hours before
going to rest, will sleep better than he who eats a late supper. His
sleep will also be more refreshing; and his sensations upon awaking,
much more gratifying."
The cold bath at going to bed, taken to reduce our heat, because we are
too warm, is of rather doubtful utility. Some may use it with entire
safety; but to the feeble, or those who have been greatly over-heated
or over-fatigued, it would be hazardous.
By supper, Macnish means, no doubt, that fourth meal so common in
fashionable life, and not the usual third meal at six o'clock Those who
never heard of a fourth, have no occasion for caution on this subject,
except it be in regard to quantity. This third meal, however, even when
it is eaten three hours before going to bed, should be light.
In order to sleep properly, let all the conditions which I have
mentioned be faithfully observed. Then to these let there be added a
most strict and conscientious regard for the rule which I have
suggested in the beginning of this chapter--which is, to rise early.
Let no young woman be found in bed after day-light, in the longest
days; nor in the winter, after four o'clock.
Some will say, that at this rate they should not get sleep enough
during the night; and should, as a consequence, either be dull during
their waking hours, or be obliged to take a nap in the day-time. But if
our hard-laboring people who rise at four o'clock in the summer, find
time enough to sleep--most of them--without a nap in the day-time,
surely they whose labor is not so hard, can do it. They cannot, I well
know, if they sit up till ten or eleven o'clock at night.
If any one desires to glorify God in every thing she does, let her
attend to the conditions I have mentioned. If she finds that in rising
at daylight she does not get sleep enough, let her go to bed a little
earlier. We ought to sleep about as much before midnight as after; and
she who goes to bed at eight, and rises at four, will be pretty sure to
get sleep enough. Few if any persons over twelve years of age, need
more than eight hours sleep; and the greater proportion not so much.
Here I will mention one thing which does not seem to be generally
known. The more we sleep, if we increase our sleep by degrees, the more
we may. How far the time for sleep may be thus extended, I do not know.
There are, indeed, circumstances which may make the same individual
require less or more sleep, independent of the habit of indulgence:
still it is true, as a general fact, that we may sleep as much or as
little as we please.
When we increase the hours of sleep, however, it does not follow that
we actually _sleep_ more in the same proportion. Let an active
individual, who has been accustomed to six hours, suddenly confine
herself to four. Will her actual sleep be abridged one third? By no
means. Nature will endeavor to make up for the loss of time by inducing
sounder sleep.
In this, however, she is only in part successful. For those who sleep
so very soundly, often sleep _too_ sound. We are sometimes conscious,
when we awake from an over-sound sleep, that we are not well refreshed;
but whether conscious of it or not, it is so. Macnish says--"That sleep
from which we are easily roused, is the healthiest; very profound
slumber partakes of the nature of apoplexy."
A person who, having been in the habit of sleeping six hours in
twenty-four, suddenly reduces the number to four, will, probably, for a
time, sleep as much in four hours as she slept before in about five, or
five and a half. But the _quality_ of these five or five and a half
hours' sleep will be inferior, and continue so, unless she arouses
herself to an increased activity of her intellectual powers, and
reduces the quantity of her food and drink.
I have supposed it to be generally known, that we need the more sleep,
or seem to need it, in proportion as our minds are less active, and our
bodily appetites hold us more in subjection. The individual, male or
female, who approaches most nearly to the more stupid lower animals in
point of intelligence, activity and general habits, will actually seem
to require the most sleep; and, on the contrary, in proportion as an
individual rises above all this, and becomes exceedingly active in
mind, body and spirit, will the necessity for sleep be greatly
diminished. Some of the most elevated of the human race, in point of
intelligence, benevolence, and benevolent activity or spirituality have
required but very little sleep. Of this number were Wesley, Matthew
Hale, Alfred the Great, Jeremy Taylor, Baxter, Bishops Jewel and
Burnet, Dr. John Hunter, Dr. Priestly, and Sobieski--as well as
Frederick the Great, Gen. Elliot, Lord Wellington, and Napoleon. Of the
same number, too, are some of our modern missionaries--to say nothing
of several distinguished statesmen, among whom is Lord Brougham.
In view of these considerations, is there one of my readers, who, while
she endeavors to sleep enough to answer every valuable purpose of her
existence, on penalty of more or less suffering, will not guard, with
the same assiduity, against sleeping too much? Aware that the more she
indulges herself, the more she may, because she will become by so much
the more stupid--and that the more she denies herself sleep, provided
it is not to such an extent that her sleep becomes apoplectic, the more
will her intellectual powers be developed and acquire the ascendency,
and her animal nature be brought into subjection--will she not exert
herself to the utmost, and pray for aid from on high, in striving to
gain the victory over herself--her lower self--her animal self--and
thus increase the duration and value of her existence?
I do not urge the consideration of the great amount of time, merely,
which may be saved by rising early. Some have attempted to show that
they who rise two hours earlier every morning than usual, gain an
amount of time in sixty years--viz., from the age of ten to that of
seventy--equal to about seven years of active life. Is it not obvious
that there may be mistake here? For if she who rises two hours earlier,
goes to bed as much earlier at right, no time is saved at all. And if
without going to bed any earlier, she is rendered so much more dull or
sleepy during the day, that she loses two hours, or even one, this will
form a proportional deduction from her supposed gain. It is she only,
who, while she sleeps all which her nature really demands, and takes
care not to exceed the demand, succeeds also in lessening the demand
itself, that is the real gainer.
It is a pitiable sight to see an immortal being, made in the image of
Almighty God, and capable, by divine aid, of enjoying Him forever,
rendering himself sleepy, brutish, or besotted, by the form of
indulgence of which I am now speaking. And it seems to me still more
pitiable--indeed, absolutely disgusting--to see females doing this; and
especially, intelligent _young_ women!
I wish every reader would take this subject of wasting time in sleep
into serious, and conscientious, and prayerful consideration. Let her
remember that her time is not hers, any more than she herself is her
own; that both are "bought with a price"--an amazing price, too! How
can she, then, waste time-a single moment of it? Yet people will do it.
Hundreds, and thousands, and millions, will do it. Some will do
it--many, I fear--who have professed the Christian name, and who
believe that they bear in their bodies the marks of their dying Lord
and Master.
I will close this chapter by briefly summing up what has been said. Let
your sleep be in the night; not in the day-time. Let it be, moreover,
in the _middle_ of the night, as much as possible. To sit up till near
midnight, and to get up just after midnight, are perhaps equally
injurious, though not by any means equally common. Spend the close of
each day at home; and go to bed early, with an empty or nearly an empty
stomach, a cheerful temper, a quiet mind, and a good conscience. Let
the air be pure, yourself pure, your clothing and bed simple and cool,
and your room also cool. Wake with the first rays of the morning in
summer, and about the same hour in winter. Get up as soon as you awake;
and if your sleep has been insufficient, go to rest a little earlier
the succeeding evening. Thus will you at once discharge your duty, and
obtain peace here and hereafter.