Sleeplessness : Part 1

Why Worry?
by George Lincoln Walton, M.D.

(Page 9 of 18)

He shall enjoy the same tranquility in his sleep as when awake.

Digby's Epicurus, Maxim xl.

Sleeplessness is due, in the majority of cases, to a faulty habit of mind. The preparation for a sleepless night begins with the waking hours, is continued through the day, and reaches its maximum when we cease from the occupations which have in some degree diverted our attention from harassing thoughts, and retire, to struggle, in darkness and solitude, with the worries, doubts, regrets, and forebodings, which now assume gigantic and fantastic shapes.

He who would sleep at night must regulate his day, first, by not undertaking more than he can accomplish without undue stress, and, second, by carrying through what he does undertake, as far as he may, without the running accompaniment of undue solicitude, anxious doubts, and morbid fears discussed in the preceding sections. It is futile to expect that a fretful, impatient, and over-anxious frame of mind, continuing through the day and every day, will be suddenly replaced at night by the placid and comfortable mental state which shall insure a restful sleep.

Before proceeding, then, to the immediate measures for inducing sleep, let us consider the suitable preparatory measures.

The nervous breakdown which precludes sleep is oftener due to worry than to work. Nor should the sufferer jump too quickly to the conclusion that it is the loss of sleep rather than the worry that makes him wretched. It is astonishing how much sleep can be lost without harm, provided its loss is forgotten, and how much work can be carried on without extreme fatigue, provided it be undertaken with confidence and pursued without impatience. It is, however, essential that the work be varied and, at due intervals, broken. Trainers for athletic contests know that increasing practice without diversion defeats its end, and particularly insist upon cessation of violent effort directly before the final test. Why should we not treat our minds as well as our bodies?

The active and over-scrupulous business or professional man who allows no time for rest or recreation, who can confer no responsibility upon his subordinates, who cultivates no fad, and is impatient of every moment spent away from his occupation, is in danger of eventually "going stale," and having to spend a longer and less profitable vacation in a sanitarium than would have sufficed to avert the disaster. Nor will he find it easy to change his sleep-habit with the change of residence. It behooves him to change that habit while still at work, as a step toward averting breakdown.

It will harm few of us to take a bird's eye view of our affairs at stated intervals, and ask ourselves if the time has not arrived when it will be a saving of time and money as well as worry for us to delegate more of the details, and more even of the responsibilities, to others, concentrating our own energies upon such tasks as we are now peculiarly qualified to undertake. To the man determined to accomplish a lifetime of work before he rests, there is food for thought in the following anecdote:

When Pyrrhus was about to sail for Italy, Cineas, a wise and good man, asked him what were his intentions and expectations.

"To conquer Rome," said Pyrrhus.

"And what will you do next, my lord?"

"Next I will conquer Italy."

"And after that?"

"We will subdue Carthage, Macedonia, all Africa, and all Greece."

"And when we have conquered all we can, what shall we do?"

"Do? Why, then we will sit down and spend our time in peace and comfort."

"Ah, my lord," said the wise Cineas, "what prevents our being in peace and comfort now?"

The time to take a vacation is before one is exhausted. If one is discontented during his vacation, he should take it, none the less, as a matter of duty, not expecting to enjoy every moment of it, but contenting himself with the anticipation of greater pleasure in the resumption of his duties. He should cultivate an interest in out-door occupation or some study that carries him into the fields or woods. Aside from the time on shipboard, the worst possible vacation for the over-worked business or professional man is the trip to Europe, if spent in crowding into the shortest possible time the greatest possible amount of information on matters artistic, architectural, and historic.

No one can acquire the habit of sleep who has not learned the habit of concentration, of devoting himself single-minded to the matter in hand. If we practice devoting our minds, as we do our bodies, to one object at a time, we shall not only accomplish more, but with less exhaustion. Training in this direction will help us, on retiring, to view sleep as our present duty, and a sufficient duty, without taking the opportunity at that time to adjust (or to try to adjust) all our tangles, to review our past sources of discomfort, and to speculate upon the ills of the future.

A walk, a bath, a few gymnastic exercises, will often serve a useful purpose before retiring, but if they are undertaken in a fretful and impatient spirit, and are accompanied by doubts of their effectiveness, and the insistent thought that sleep will not follow these or any other procedure, they are likely to accomplish little.

The best immediate preparation for sleep is the confidence that one will sleep, and indifference if one does not. It is an aid in the adoption of this frame of mind to learn that many have for years slept only a few hours per night, without noticeable impairment of their health or comfort. Neither unbroken nor long-continued sleep, however desirable, is essential to longevity or efficiency. This is illustrated by the following examples:

Joseph A. Willard, for nearly half a century Clerk of the Court in Suffolk County, and a well-known figure on the streets of Boston, died in his eighty-eighth year. He was active and alert in the performance of his daily duties up to their discontinuance shortly before his death. He kept, meantime, records of the temperature, weather, and condition of the streets, at all hours of the night, and every night, for many years before the establishment of the weather bureau. So reliable were these records regarded by the courts that they were often appealed to in the trial of cases, and their accuracy never questioned by either party in the suit. I publish these facts by the permission of his son.

George T. Angell, the well-known humanitarian, than whom few, if any, have led a more busy life, when in his sixty-ninth year wrote as follows:

"For the benefit of those who do not [take narcotics, opiates, anæsthetics] I will say that I suppose there are very few in this country who have slept less than I have; but I have never taken anything to stupefy, while thousands of good sleepers I have known have long since gone to the last sleep that knows no waking here. It was undoubtedly wise to change my professional life from court to office practice: but in other matters I was compelled to choose between living the life of a vegetable, or losing sleep; and I chose the latter."