Suggestions about Sleep : Part 3

Vitality Supreme
by Bernarr Macfadden

(Page 21 of 24)

This particular bath is so effective in hospitals for the insane that it has frequently obviated the use of padded cells and straight jackets. It is just as effective for the nervous person who wishes to overcome the excitement that is preventing sleep. A half-hour bath should be sufficient for ordinary purposes. Another remedy of great value for soothing the nerves is the air bath. I have referred to this in another part of this volume, but it is extremely valuable for quieting the nerves in cases of insomnia. If the room is comfortably warm, an air bath can be advantageously taken for half an hour before going to bed.

One of the most valuable remedies for those suffering from sleeplessness is to lie in an air bath during the entire night. This idea can be carried out very easily by raising the bed covering in such a way as to remove its weight from the body, thus providing what we might call a chamber of air in which to sleep. With the aid of a large safety-pin or a horse-blanket safety-pin, the bed clothing may be kept thus suspended. The safety-pin is pinned through all the coverings in the centre of the bed and then by means of a string passing through the safety-pin and running from the top of the head of the bed to the top of the foot of the bed the bed covering can easily be raised to the desired height. The appearance of the bed is then somewhat like that of a small tent. One may not feel warm immediately after entering, if the weather is cold, but if the covering is thick enough and the air is entirely excluded, a perfect air bath, warm and comfortable, can be enjoyed during the entire night. The head, of course, will keep its usual position outside of the covers. No underclothing or night clothing should be worn when attempting to carry out this idea.

The problems associated with covering are of considerable importance. Many people are unable to sleep because of cold feet and many are overheated by an excess of covering. It should not be necessary to bury one's self underneath a heavy load of covers in order to keep the feet warm. Use as little covering as possible and still maintain the bodily warmth. Eider-down bed covers are very valuable because of their light weight and great warmth-retaining qualities. Overheating during sleep produces restlessness and robs one of the sense of refreshment on awakening.

The question of cold feet I have already dealt with. The difficulty, in most cases, is one of defective circulation before going to bed. If one will be sure that his feet are warm and his circulation good before retiring to bed he will invariably have no trouble of this kind, even during winter time. I do not mean that one should be chilled by insufficient bedding, but I certainly would advise as little covering as is compatible with a comfortable degree of warmth.

The feather beds, much used in Europe, are undesirable, as they are unsanitary and are too warm for nearly all seasons of the year. It is always best to sleep between clean linen sheets. For purposes of warmth, however, bear in mind that cotton is of very little value, whereas animal-product covers such as wool and down, or feathers, are exceptionally warm. Cotton comforters in cold weather are very heavy, but cold, whereas woolen blankets, wool-filled comforters or down- filled comforters are warm, but light. "A warmth without weight" should be the chief consideration in cold weather. And in using woolen coverings you can get sufficient warmth without much weight and with the very least quantity of covering. In summer use only a single woolen blanket or a light cotton coverlet over the sheet. When the nights are hot and sultry it would be well to use no covering of any kind.

For warmth in winter special attention should be given to warm fabrics underneath the lower sheet as well as the coverings. One may become chilled from underneath if lying upon a thin mattress or an uncovered mattress. A wool-filled comforter, or double woolen blanket, placed over the mattress and under the sheet will contribute greatly to one's warmth. If the mattress is of proper thickness one can be comfortable with less covering and therefore less weight. However, I would suggest as a better plan the one that I have presented of sleeping in a virtual air bath the whole night through.

The use of a pillow is necessary in nearly all cases. When one is sleeping on his back a pillow is certainly an objectionable feature. It tips the head forward and is conducive to round shoulders. A pillow is of value when sleeping on the side or in the partial face-downward position, as indicated in the illustration.

The accompanying illustration shows a special position that I can recommend for securing restful sleep and for insuring deeper respiration. In this position you sleep with the body tipped forward partly upon the chest, and on the forearm, with one elbow just back of the body and hand under the waist. The knee of the upper leg will be drawn up somewhat. While this is a very comfortable position its chief advantage lies in the effect upon the respiration. It will be noted that in this position the organs lying below the diaphragm are placed in a suspended position, so to speak.

The stomach and other organs by their own weight pull downward from the diaphragm, thus naturally allowing more space in the lungs, and particularly in the lower part of the lungs. Through the simple effect of gravitation, therefore, this position allows one to breathe a larger amount of air through the entire night. One may turn from one side to the other in order to change the position, as it will be equally comfortable on right or left sides. In cases where there is weakness of the heart the left-side position can not be recommended if discomfort of any sort is noticed.

One often hears a reference to beauty sleep and is often asked: "Is it really true that an hour of sleep before midnight is equal to two hours after midnight?" There are many writers who claim that the time when you sleep matters but little if you secure a sufficient amount of sleep. It is doubtful, however, if this view is absolutely correct. I am inclined to lean towards the old-fashioned view as to the good effect of early retiring on beauty development that is based on health building.

In one sense, it is reasonable to conclude that an hour of sleep before midnight is worth more than an hour thereafter. I am satisfied that there is greater exhaustion of the body from late than from normal hours, and it is difficult to get the full benefit from sleep when going to bed after midnight. At least the nerve strain of artificial light tends to produce a certain degree of vital depletion that one would not experience if his waking hours included only the daylight.

Then again, there is probably some mysterious influence that we do not fully comprehend which makes sleep at night more restful than sleep during the daylight. Those who go to bed at midnight or thereafter use several hours of daylight in the early morning for sleeping. I realize that there are nocturnal animals and that the human race has developed nocturnal habits to a certain extent, but the human race and the animal life of the world generally have followed the habit through the ages of sleeping at night. Without doubt a revolutionary change in this habit has more or less effect upon the restful character of our sleep.

Perhaps the mere question of light has much to do with it. Daylight is stimulating. Light has a chemical action and tends to stimulate animal metabolism. Darkness, or the lack of light, tends to a restful condition. Without doubt this question of light has much to do with the supposed benefits of sleep before midnight. The old saying that "early to bed and early to rise makes a man healthy, wealthy and wise" may not hold true in the matter of wisdom and wealth in all cases, but there is no doubt it has much to do with the development of health and vitality.

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.