Part 10 (1/2)

Play is simply a half way stage between work and rest. In a hygienic life there must be a certain amount of actual rest. Every bodily power requires rest after exertion. The heart rests between beats. The muscles require relaxation after every contraction. The man who is always tense in muscle and nerve is wearing himself out.

[Sidenote: Relaxation]

The power to relax, when fatigue requires it, is one of the most important safeguards one can possess. Lying down when tired is a good rule. A very hard-working college president when asked about the secret of his working-power and length of life replied, ”My secret is that I never ran when I could walk, never walked when I could stand, never stood when I could sit, and never sat when I could lie down.”

[Sidenote: A Rule for the Lazy]

Such rules as these are valuable, of course, only when the requirements of one's occupation tend toward ceaseless activity. For idle and lazy people the rule should be reversed--never to lie down when one could sit, never to sit when one could stand, never to stand when one could walk, and never to walk when one could run! A complete life must have all in due proportion. Relaxation is only a short vacation, as it were, between two activities.

[Sidenote: Bathing and Swimming]

Bathing and swimming supply, in their numerous forms, examples of both healthful activity and relaxation. A cold spray or shower, alternated with hot, affords excellent gymnastics for the skin. A very hot bath, lasting only a minute, or even a hot foot-bath, is restful in cases of general fatigue. The most restful of all is a neutral, that is, tepid, bath of about the body-heat (beginning at 97 or 98 degrees and not allowed to drop more than 5 degrees and continued as long as convenient).

[Sidenote: How to Induce Sleep]

The wonderful nervous relaxation induced by neutral baths is an excellent subst.i.tute for sleep in case of sleeplessness, and often induces sleep as well. Neutral baths are now used not only in cases of insomnia and extreme nervous irritability, but also in cases of acute mania. When sleep occurs in a neutral bath, it is particularly restful.

A physician who often sleeps in the bath tub expresses this fact by saying that ”he sleeps faster” there than in bed.

Sleep may also be induced by monotonous sound, or lack of sound, or the monotonous holding of the attention. Keeping awake is due to continued change and interruption or arrest of the attention.

Exercise taken in the afternoon will often promote sleep at night in those who find sleep difficult. Slow, deep, rhythmic breathing is useful when wakeful, partly as a subst.i.tute for sleep, partly as an inducer of sleep.

Sleep is Nature's great rejuvenator, and the health-seeker should avail himself of it to the full. Our sleep should not only be sufficient in duration but also in intensity, and should be regular.

[Sidenote: Hours of Sleep]

The number of hours of sleep generally needed varies with circ.u.mstances.

The average is seven to nine. In general one should sleep when sleepy and not try to sleep more. Growing children require more sleep than grown-ups. Parents often foolishly sacrifice their children's sleep by compelling them to rise early for farm ”ch.o.r.es,” or in order to sell papers, or for other ”useful” purposes.

[Sidenote: Eating before Retiring]

One's best sleep is with the stomach empty. It is true that food puts one to sleep at first, by diverting blood from the head; but it disturbs sleep later. Water, unless it induces bladder-action during the night, or even fruit, may be taken without injury before retiring. If one goes to bed with an empty stomach, he can often get along well with six or seven hours' sleep, but if he goes to bed soon after a hearty meal, he usually needs from eight to ten hours' sleep.

[Sidenote: Place of Sleep]

It has already been pointed out that sleeping outdoors is more restful than sleeping indoors.

[Sidenote: Pillows]

A pillow is not a necessity if one sleeps lying p.r.o.ne with one arm extended above the head and the leg opposite drawn up. This sleeping att.i.tude can easily be reversed to the opposite side. It has one advantage over pillow-sleeping, that of not tending to round shoulders.

This p.r.o.ne position is often used now for infants, but is seldom enjoyed by adults.

[Sidenote: Type of Bed]

A modern ”hard” bed is far preferable to the old-fas.h.i.+oned soft (and hot) feather bed.

[Sidenote: Character of Thoughts]

The character of sleep depends largely on the mental att.i.tude on going to bed. One should get into the habit of absolutely dropping work and cares at bed-time. If then one suggests to himself the pleasantest thought which memory or imagination can conjure up, his sleep is likely to be far more peaceful and restful than if he takes his worries to bed, to keep him awake until sleep comes in spite of them, and to continue to plague him in his dreams. If one is worried, it is a good plan to read something diverting, but not exciting, just before retiring.