Suggestions about Sleep : Part 2

Vitality Supreme
by Bernarr Macfadden

(Page 20 of 24)

One may thus be conscious of his dreams. There is no doubt, however, that in other cases various parts of the brain may be active though we may not be conscious of their activity. We have all heard of instances where mathematical problems appear to have been worked out during sleep, and we have heard of musical compositions and poems being produced during sleep. All these phenomena represent a condition in which one is partly asleep and partly awake; in other words, some parts of the brain are active and others are asleep. In extreme depth of sleep when all the mental faculties are at rest, the energies are relaxed, and the activities of the body are at a low ebb; it is such sound sleep that makes for rapid recuperation.

The deepest sleep generally occurs within the first few hours after falling to sleep, and it gradually becomes lighter and lighter in degree until consciousness is reached. Dreams, therefore, represent partial consciousness and usually appear in the earlier hours of the morning. When one states that he dreams all night he is invariably mistaken. One may seem to live over periods of days and even years in a dream, the actual duration of which may be measured in minutes. The chances are that the dreamer enjoyed a sound sleep before his dreaming commenced.

Although I have said that depth of sleep is more important than the duration of sleep, yet it is true that when one sleeps very soundly he usually sleeps longer. In other words, when one reaches great depth of sleep the transition to the period of wakefulness is only gradual, and it requires a longer time to complete the sleep and wake up than it would if one did not sleep so deeply, or, as we would say, so soundly. It will be found that healthy children, who unquestionably sleep very soundly, also sleep for many hours at a time. They may have dreams but these occur in the later hours of sleep, as every mother has observed. The man or woman well advanced in years who can secure the same depth of sleep that a vigorous child en joys will undoubtedly spend the bigger part of the night in sleep and will acquire exceptional vitality as a result.

Bodily rest, even without sleep, is undoubtedly of great value for purposes of recuperation. To a certain extent such rest, especially if associated with a state of very complete relaxation of the muscles, will make it possible to take less sleep without serious devitalizing results. The man or woman who suffers from insomnia should learn that he can recuperate to a considerable extent through simple physical relaxation without the unconsciousness of sleep.

Undoubtedly the physical inactivity common among civilized races has much to do with their ability to keep late hours. But of course this involves more or less nerve strain. The brain does not get sufficient rest, and the loss of sleep involves such an expenditure of energy through the brain as to constitute a serious drain upon the nervous system. Even though rest for the body during consciousness is of certain value, it cannot go very far in taking the place of true sleep. To the higher centers of the brain and nervous system an opportunity must be given for the complete relaxation that comes only with the entire loss of consciousness.

As I have already said, those who are lacking in vitality and who are trying to build strength need more sleep than those who are already strong. Especially those who find it difficult to sleep need additional nervous strength and should carefully observes rules that will promote sleep. One will often hear sufferers from insomnia complain that they never sleep! They are convinced that night after night and week after week passes without their being able to close their eyes in slumber. They are deluded in every case, because they could not maintain life for more than five or six days if this were true. The fact is that they drop off to sleep and then awaken without being conscious that they have been asleep.

At the same time, in all such conditions, it is necessary to improve the quality of sleep so that it will be truly refreshing. I have already referred to the influence of good healthy muscular fatigue as a means of enabling one to sleep. Walking and out-of-door life will in almost every case make the nervous man or woman sleep like a child. One should not be too fatigued, but sufficiently so to thoroughly enjoy the sensation of lying down. One cannot truly enjoy sleep except when he has reached this condition of bodily fatigue. To induce this, I would recommend a walk in the evening before going to bed, covering several miles.

Although walking for health should ordinarily be brisk enough to stimulate breathing and arouse an active circulation, thus strengthening the internal organs, for the purpose of promoting drowsiness the last mile or two of the evening walk should preferably be very slow. Fast movements are stimulating to mind and nerves. Slow movements have a sedative effect. By walking very slowly as if one were tired the desired effect of fatigue is more satisfactorily secured. One imagines the need of rest under such conditions.

The quality of the air is another important factor, though I need not dwell upon that here. The air you breathe during sleep should be especially fresh and pure, particularly so because of the more shallow character of the breathing. If you are in a room, all the windows should be open as wide as possible. If you have a covered balcony or porch, or if you can avail yourself of a flat roof, it is always advisable to sleep out-of-doors. The increased vitality will more than repay you for your trouble. There is something about out-of-door sleeping that vitalizes, energizes, and refreshes one to an unusual extent.

Circulation is another important factor in sound sleep, especially for nervous persons. Many of those who complain of an inability to sleep suffer more or less from congestion of blood in the brain; also they complain of cold feet or cold hands and feet. In such instances, warm feet will often bring a solution of the problem. In some instances drinking a half cup of hot milk or hot water before going to bed will draw the blood from the brain and enable one to sleep. A hot foot bath before going to bed will do the same thing, or one may use a hot-water bag or hot flatiron wrapped up in flannels, or even a hot brick treated in the same way, to keep the feet warm when in bed. In extreme cases it might be advisable to apply cold packs to the head while applying heat to the feet or when taking the hot foot bath.

Another measure of special value for nervous persons is a bath at the temperature of the body, to be taken for a half-hour before going to sleep. In cases of extreme excitement, anger or nervousness this bath is invaluable. Fill the tub with water at 96 degrees Fahrenheit or 98 degrees Fahrenheit. You can remain in this bath for several hours without harm, for it is neither weakening nor stimulating. It has a soothing effect upon the nerves and is even valuable in preventing attacks of hysteria or other nervous difficulties.

About the Author

ernarr Macfadden (16 August 1868 - 12 October 1955) was an influential exponent of physical culture, a combination of bodybuilding with nutritional and health theories. He additionally founded the long-running magazine publishing company Macfadden Publications.