JHargarrt (Earnegt? 
 
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 F. 133
 
 YOURS FOR SLEEP
 
 YOURS FOR SLEEP 
 
 BT 
 
 WILLIAM Sr WALSH, M.D. 
 
 "Sleep, thou most gentle of the deities." Chrro 
 
 NEW YORK ' >>'/>*'*. 
 E. P. DUTTON AND COMPANY 
 681 FIFTH AVENUE
 
 COPYRIGHT, 1920, 
 BY E. P. BUTTON & COMPANY 
 
 All Rights Reserved 
 
 Printed in the United States of America
 
 TO 
 
 J. W. K. 
 
 THIS VOLUME 
 IS AFFECTIONATELY DEDICATED 
 
 BY THE AUTHOR 
 PHYSICAL toucAiioN DEPART KENT 
 
 23097 
 
 2052804
 
 PREFACE 
 
 THE object of this little volume is not only to 
 help the sleepless sleep, but also to instruct them 
 on a few of the principles of right living, a dis- 
 regard of which is most often the sole cause of 
 their disorder. For this purpose the more com- 
 mon causes of insomnia are considered at some 
 length. 
 
 Many authors have been consulted, not only 
 medical but lay also; for, as Oliver Wendell 
 Holmes remarks: "Medicine, sometimes imper- 
 tinently, sometimes ignorantly, often carelessly 
 called 'allopathy,' appropriates everything from 
 every source that can be of the slightest use 
 to anyone that is ailing in any way, or like 
 to be ailing from any cause. It learned from a 
 monk how to use antimony, from a Jesuit how 
 to cure agues, from a friar how to cut for stone, 
 from a soldier how to treat gout, from a sailor 
 how to keep off scurvy, from a postmaster how 
 to sound the Eustachian tube, from a dairymaid 
 how to prevent smallpox, and from an old mar- 
 ket woman how to catch the itch insect. It 
 
 rii
 
 viii PREFACE 
 
 borrowed acupuncture from the Japanese, and 
 was taught the use of lobelia by the American 
 savage. It stands ready to accept anything from 
 any theorist, from any empiric who can make 
 out a good case for his discovery or his 
 remedy." 
 
 If this volume serves but a few of those who 
 may read it the author will feel that his labors 
 have been amply rewarded. W. S. W. 
 
 "Beside the cloudy confines of the western night and the distant 
 Ethiopians, there is a misty grove, impenetrable to the brightest 
 star, and under the hollow rocks an immense cave descends into 
 the bowels of the mountain, where sluggish nature has placed the 
 halls of lazy sleep and the drowsy god. Motionless Rest and dark 
 Oblivion stand on guard, and torpid Sloth with never wakeful 
 eye. At the porch sits Ease and speechless Silence with close 
 contracted wings, driving the murmuring winds from the roof, 
 forbidding the foliage to rustle or the birds to twitter; here no 
 roaring of the ocean, though all the shores resound, no crashing 
 of the thunder; the stream itself, gliding along the deep valleys 
 close to the grotto, rolls silently between the rocks and cliffs; the 
 sable herds and flocks recline at ease on the ground; the newly 
 sprung grass withers, and the vapors make the herbage languid. 
 Glowing Vulcan has formed a thousand statues of the god 
 within; close by is wreathed Pleasure; here, in attendance, is 
 Toil inclined to rest; here the same couch receives Love and Wine; 
 deep, deep within he lies with his twin-brother, Death, a sad 
 image to none. Beneath the dew-bespangled cavern the god him- 
 self, released from cares, crowned with drowsy flowers, lay on 
 tapestry; his dress sends forth exhalations, his couch is warm 
 with his lazy body, and above the bed a dark vapour rises from 
 his half-shut mouth. The one hand sustains his hair hanging 
 over his left temple, the other has dropped the horn unheeded." 
 
 r STATIUS: Thebais, X, 84.
 
 PREFACE 
 
 "It covers a man all over, thoughts and all, like a cloak; it is 
 meat for the hungry, drink for the thirsty, heat for the cold, and 
 cold for the hot. It is the current coin that purchases all the 
 pleasures of the world cheap, and the balance that sets the king 
 and the shepherd, the fool and the wise man, even." 
 
 CERVANTES: Don Quixote.
 
 CONTENTS 
 
 CHAPTER PAGE 
 
 I. THE PHYSIOLOGY OF SLEEP .... i 
 
 II. WAKEFUL DISORDERS OF SLEEP . . 18 
 
 III. INSOMNIA AND ITS CAUSES .... 36 
 
 IV. WORRY 50 
 
 V. NEURASTHENIA 78 
 
 VI. INDIGESTION AND CONSTIPATION . . 101 
 
 VII. HYPERTENSION AND ARTERIOSCLEROSIS 119 
 
 VIII. EYE DEFECTS 140 
 
 IX. DISEASES OF THE TEETH AND GUMS . 159 
 
 X. VALUE OF EXERCISE AND FRESH AIR . 180 
 
 XI. HYGIENE OF THE BED AND THE SLEEP- 
 ING ROOM 196 
 
 XII. REMEDIES FOR SLEEPLESSNESS . . . 213
 
 YOURS FOR SLEEP
 
 CHAPTER I 
 THE PHYSIOLOGY OF SLEEP 
 
 "What probing deep 
 Has ever solved the mystery of sleep?" 
 
 T. B. ALDRICH. 
 
 "HALF our days we pass in the shadow of the 
 earth, and the brother of death extracteth a third 
 part of our lives." So said Sir Thomas Browne. 
 But why an individual must sleep away one-third 
 of his existence no one has yet satisfactorily 
 explained. 
 
 If abruptly asked the question, "Why do we 
 sleep?" no doubt the first answer that would 
 present itself to us would be, "Because the body 
 needs rest." While it is true that the body needs, 
 and must have, rest, what part of it does rest dur- 
 ing sleep? Is it not true that, asleep or awake, 
 the heart pumps its stream, that the lungs expire 
 and inspire, that the stomach, liver, pancreas, and 
 other organs perform their functions? More- 
 over, is it not true that during sleep the skin ex- 
 cretes practically twice as much as during the 
 waking state; that even the nails and hair con- 
 tinue to grow? Is not hearing still acute, as
 
 2 YOURS FOR SLEEP 
 
 proved by the fact that any sound capable of at- 
 tracting our attention during the waking period 
 will disturb the sleeper? If the eyes were open 
 would we not see? Will not unsavory odors, or 
 badly tasting material placed in the mouth, 
 awaken the slumberer? Do we not all dream, 
 which goes to show that the mind is not at entire 
 rest? Do we not frequently change position, are 
 we not conscious of pain, do not persons sleep on 
 horseback, etc.? 
 
 What part of the body, then, does rest during 
 sleep? But before we consider this question, let 
 us first consider some of the phenomena which 
 take place during normal sleep. 
 
 When we retire for the night we assume an 
 easy attitude, with the muscles all relaxed. We 
 close the eyes to shield them from sensory influ- 
 ences. During sleep respiration becomes slower 
 and less deep, the breathing being distinctly 
 thoracic in character. Inspiration is prolonged 
 and the normal respiratory pause is absent 
 Mosso states that the amount of air inspired dur- 
 ing sleep is one-seventh of that used during a 
 period of quiet wakef ulness. Carbonic acid elim- 
 ination is decreased, while the absorption of oxy- 
 gen is increased. The heart beats more slowly, 
 yet forcibly; the pulse is less rapid, and the gen- 
 eral arterial pressure is lowered. The brain is
 
 THE PHYSIOLOGY OF SLEEP 3 
 
 anemic, while the blood supply to the skin is 
 greatly increased, which accounts for the in- 
 creased production of sweat. The internal 
 temperature of the body is lessened. The move- 
 ments of the stomach and intestines are en- 
 feebled. All the secretions of the body are 
 diminished, save those of the skin. 
 
 Thus, while practically all parts of the body 
 still function during sleep, we see that they 
 are working more slowly than is their wont. 
 Sleep is therefore, to use the words of Dr. 
 Church, "a recurring necessary state of lessened 
 muscular, mental, and organic activity, attended 
 by comparative unconsciousness of surround- 
 ings. No physical or mental function is entirely 
 abeyant." Or, in the words of Marie de Mana- 
 ceine, "sleep is the resting time of conscious- 
 ness." Thus, "to sleep is to strain and purify our 
 emotions, to deposit the mud of life, to calm the 
 fever of the soul, to return into the bosom of 
 maternal nature, thence to re-issue, healed, and 
 strong. Sleep is a sort of innocence and purifica- 
 tion. Blessed be he who gave it to the poor sons 
 of man as the sure and faithful companion of 
 life, our daily healer and consoler." (Amiel.) 
 
 Why is sleep necessary? Because sleep en- 
 ables the body to recuperate from the wear and
 
 tear incident to body activity, for during the 
 waking period waste exceeds repair. We sleep 
 because we must, else, die. Animals deprived of 
 food for twenty days, and which have then lost 
 more than half their weight, may still be saved 
 by judicious feeding; but complete deprivation 
 of sleep will cause their deaths in from four to 
 five days this in spite of the most careful feed- 
 ing and other care^ Loss of sleep is therefore 
 worse than starvation. 
 
 Just as we are still ignorant of many of the 
 phenomena which occur during sleep, so are we 
 also ignorant of the cause of sleep. Though ex- 
 periments galore have been made by many scien- 
 tists in an attempt to answer the question, we 
 must still content ourselves with theories; few 
 of which have sound scientific bases on which to 
 rest, and none of which has as yet received uni- 
 versal acceptance. 
 
 All sorts of theories have been offered. Some 
 have been so deficient in soundness as to receive 
 no consideration. An example of these is the 
 thyroid gland theory, in which it was claimed 
 that a stasis of blood, which came from the brain, 
 in this gland, caused sleep. That this is not true 
 is easily proved. In total absence of the thyroid, 
 hereditary or acquired, there is not an inability 
 to sleep, as we would expect if this theory were
 
 THE PHYSIOLOGY OF SLEEP 5 
 
 true. On the other hand, such individuals com- 
 plain of drowsiness and sleep most readily. 
 
 The chemical theory had for a long time wide 
 recognition. It was based on the claim that the 
 accumulation in the system of the waste products 
 incident to the body's activity served as toxins 
 and sleep followed as a sort of narcosis. We 
 know that sarcolactic acid is formed as a result 
 of muscle work. If a series of electrical stimuli 
 be sent into a muscle so rapidly that the muscle 
 is not permitted to rest, the muscle will soon 
 fail to contract, no matter how strong the stimu- 
 li may be. This is mainly due to the accumula- 
 tion in the muscle of sarcolactic acid, but if 
 this substance be removed by washing the muscle 
 in normal salt solution the muscle will again 
 react. Sarcolactic acid was looked on as the 
 toxic material which produced sleep. Since' 
 waste results from work, if this theory of the 
 accumulation of acid waste products were cor- 
 rect, we would expect to find the lazy man 
 sleepless and the hard worker never an in- 
 somniac ; whereas, from experience we find the 
 reverse is more often true. 
 
 The biologic theory, formulated by Claparede, 
 supposes that sleep is a defensive factor of the 
 body, that it occurs whether we will it or no, and 
 that its purpose is to ward off fatigue. Sleep,
 
 6 YOURS FOR SLEEP 
 
 according to this theory, was not always neces- 
 sary, nor was it one of the phenomena of life. 
 We are to suppose that man adapted himself to 
 it to suit his environment. The best that can be 
 said for Claparede's doctrine is that it is a theory, 
 and while it will appeal to evolutionists, it can- 
 not be proved. 
 
 If faulty, the best theory as to the causa- 
 tion of sleep is that which states that sleep 
 is due to a cerebral anemia. We know that what- 
 ever increases the blood supply to the brain in- 
 hibits sleep, while such measures as draw blood 
 away from the brain as a hot bath, a meal 
 favor sleep. Moreover, in cases where a portion 
 of the skull bone had been removed, either from 
 necessity or for experimental purposes, data very 
 much in accord with this theory were obtained. 
 For instance, it was noted that when drowsiness 
 came on the natural pinkish color of the brain 
 became paler and paler. The brain also be- 
 came reduced in size in consequence of the di- 
 minished supply of blood to the organ. When 
 sleep came on the brain was quite pale. If the 
 sleeper were awakened, it was observed that the 
 brain surface quickly assumed its waking color, 
 that its volume increased likewise, and that mi- 
 nute blood vessels, unseen during sleep, stood out 
 prominently. If the subject again returned to
 
 THE PHYSIOLOGY OF SLEEP 7 
 
 sleep this state of affairs was reversed. Just how 
 this anemia of the brain is produced that is, 
 what substance or substances influence the nerves 
 controlling the caliber of the cerebral blood ves- 
 sels so as to render that organ anemic we do not 
 know. But inasmuch as the theory has a physio- 
 logical basis it seems worthy of acceptance, pend- 
 ing positive contributions to our knowledge on 
 the subject of sleep. 
 
 Many other theories, such as the neuron theory 
 which supposed that the connecting links be- 
 tween the nerve endings were severed by means 
 of some chemical substance, this separation of 
 the nerves producing sleep, were at one time or 
 other advanced. All have had their heyday of 
 credulity and incredulity. It will, I think, be of 
 more profit to us to consider some questions 
 which can be answered more dogmatically, such 
 as, How much sleep is necessary? 
 
 Kant, I believe, derided the necessity of sleep 
 and strove to do with as little of it as he could. 
 We have many examples of characters, famous 
 in the world's history, who have done good work 
 on a minimum of sleep. But while it is well to 
 emulate good example, the example of all men, 
 no matter how prominent they may be, is not to 
 be followed without question. "One man's meat 
 is another man's poison." Because Thomas
 
 8 YOURS FOR SLEEP 
 
 Edison can work brilliantly on a few hours' 
 sleep, we are not to imagine that we can do like- 
 wise, for our nervous organizations and physical 
 stamina may not be able to stand the strain. 
 
 It may be interesting to consider the time al- 
 lotted to sleep by some oft-quoted men. Thus, 
 Jeremy Taylor devoted to sleep but three hours 
 out of every twenty-four; Dr. Reid, the meta- 
 physician, could work unceasingly for two days 
 if he got one sound sleep after a full meal; 
 Baxter allowed four hours; Frederick the Great 
 and John Hunter required only five hours' sleep ; 
 Wesley took six hours' sleep ; Sir William Jones, 
 seven; Sir John Sinclair, Dr.Elliotson, Bismarck 
 and Gladstone, eight; Zola, seven. The First 
 Napoleon and M. Thiers slept little, but could 
 command sleep at any time, whether fatigued or 
 not. Lord Brougham, Goethe, Humboldt, 
 Mirabeau, Charles XII, the Duke of Welling- 
 ton, Vergil, Horace, Franklin, Priestly, Park- 
 hurst, Buffon, Sir Thomas More, and many 
 others, could work on less sleep than the vast ma- 
 jority of us need. Temperamental differences, 
 habit, circumstances, etc., explain why so little 
 sleep sufficed these men. 
 
 Tyrus Cobb, the most famous living baseball 
 player, figures on getting plenty of sleep. He 
 says: "My idea of the best way for anyone,
 
 THE PHYSIOLOGY OF SLEEP 9 
 
 whether athlete or business man, to keep in good 
 trim is to be careful not to eat too much or sleep 
 too much. I always figure on getting nine hours 
 of sleep." 
 
 Sam Crawford, ex-team mate, and an athlete 
 of no mean renown, says: "The old saying, 
 'Early to bed and early to rise,' sounds good to 
 me. I am generally in bed at ten o'clock and up 
 at seven. That gives me nine hours of sleep, and 
 that seems to be about the right amount for stor- 
 ing up energy for use the next day." 
 
 John Burroughs, the naturalist, who at 
 seventy-seven said he was in better health and 
 more able to work than he was at forty-seven, 
 goes to bed at nine in the winter and is up at six; 
 in the summer he gets up with the sun. 
 
 Amelia Barr, when in her eighty-third year, 
 went to bed between eight and nine in the even- 
 ing and remained there ten hours, even though 
 she slept but seven. 
 
 Cardinal Gibbons, whose rules of health are 
 regularity of life; moderation in eating and 
 drinking; exercise; avoidance of worry; and an 
 ever-abiding trust in God's providence, finds 
 from experience, in his own case, that eight and 
 a half hours' sleep at night, with a half-hour's 
 siesta in the afternoon, are necessary. He advises 
 the young to seek enough sleep, since regularity
 
 io YOURS FOR SLEEP 
 
 in that respect insures a long life. Like Barr, 
 even if he does not sleep the whole time he is in 
 bed, he is satisfied with the rest he procures. 
 He prescribes a good day's work for a long and 
 refreshing repose. 
 
 As a general rule, children require more sleep 
 than adults. While there is little destruction of 
 tissue, growth is rapid, and between growth and 
 repair there is not much essential difference. For 
 the first few days of its existence, the newly born 
 infant sleeps profoundly and almost continu- 
 ously. During the first few weeks, a healthy in- 
 fant sleeps from twenty to twenty-two hours out 
 of the twenty-four. During the first six months, 
 the infant will usually sleep from sixteen to 
 eighteen hours a day. At one year, an infant will 
 sleep eleven or twelve hours at night, and two or 
 three hours during the day; at two years, eleven 
 or twelve hours at night and one or two hours 
 during the day. At four years, twelve hours' 
 sleep is necessary. From six to ten, ten hours' 
 sleep is required, and from ten to sixteen, at 
 least nine hours'. 
 
 As a rule, adults require from seven to eight 
 hours' sleep out of every twenty-four. Women 
 can do with less sleep than men. In old age the 
 requirement is less. In cold climates more sleep 
 is required than in warm or temperate climates.
 
 THE PHYSIOLOGY OF SLEEP n 
 
 All good rules have their exceptions. The 
 amount of sleep that our own individual make- 
 ups require should be studied. Too much sleep 
 is almost as detrimental as too little sleep. The 
 former tends to weaken the vital processes, to 
 favor the accumulation of waste material, to dis- 
 turb the proper correlation between anabolism 
 and catabolism, and to promote a general leth- 
 argy of mind and body. Too little sleep, on the 
 other hand, puts the body in a state of tension, 
 and is quickly detrimental if long continued. 
 
 There is an adage to the effect that "early to 
 bed and early to rise, makes a man healthy, 
 wealthy, and wise" ; which leads us to consider 
 the proper hour for rising and retiring. 
 
 The darkness, stillness, and cessation of busi- 
 ness render night the most favorable and the 
 most convenient time for repose. There are, 
 however, many living things such as the owl, 
 the moth, the bat which work at night and sleep 
 in the day. Many persons find it difficult, often 
 impossible, to sleep in the daytime, but this is 
 mainly due to the effects of light and noise, which 
 arrest the attention and so thwart cerebral quiet. 
 But if the light and noise be such as would not 
 arrest the attention during the waking period, 
 sleep is possible to these. Moreover, one can
 
 12 TOURS FOR SLEEP 
 
 become accustomed to the effects of light and 
 noise such as are wont to disturb sleep, provid- 
 ing the individual is not by nature a light sleeper, 
 or is not neurotic. 
 
 Attempts have been made to prove that day 
 sleep is not as beneficial as night sleep, and that 
 night workers suffer thereby. This is not true, 
 however. If the night worker works no more 
 than he ordinarily would in the daytime, if he 
 does not use stimulants to keep himself awake, 
 and if he procures his requisite amount of sleep 
 with daily regularity, no harm is evident. Night 
 policemen, engineers, and conductors on night 
 trains, etc., are, as a rule, well physiqued and 
 healthy. 
 
 Fielding, the author and poet, is responsible 
 for the proverb, "One hour of sleep before mid- 
 night is worth two after." Considering the fact 
 that most of us have to arise at a certain hour, so 
 as to be at our daily work in time, it necessarily 
 follows that if we do not retire until after 
 midnight we are not apt to procure enough 
 sleep. Moreover, it is not work which keeps 
 men from their beds until the wee sma' hours 
 of the morning, but more often dissipation. 
 From a physiological point of view, Fielding is 
 not supported. The first few hours of undis- 
 turbed sleep, no matter when obtained, are usu-
 
 THE PHYSIOLOGY OF SLEEP 13 
 
 ally the deepest, the most valuable, and the most 
 refreshing. 
 
 There is a popular idea that sleep before mid- 
 night tends to favor the development of beauty. 
 If we are to believe Crabbe, whose Parish Regis- 
 ter endeared him to all lovers of poetry, no sleep 
 is beautifying. 
 
 He says: 
 
 "Beauties when disposed to sleep 
 Should from the eye of keen inspection keep: 
 The lovely nymph who would her swain surprise 
 May close her mouth, but not conceal her eyes: 
 Sleep from the fairest face some beauty takes, 
 And all the homely features homelier makes." 
 
 Crabbe was a good poet, but it must have been 
 that his artistic eye was jaundiced when he made 
 the above observations, else the paintings of 
 "Sleeping Beauties," and legendary stories of 
 such a nature, were founded on dreams and not 
 reality. All sleep is beautiful and beauty-giving, 
 save excessive and unnatural sleep. There is no 
 reason why sleep before midnight should be 
 more beauty-giving than sleep obtained at other 
 times ; nor is it. 
 
 It is wise to regulate the hour of retiring and 
 of rising according to the season of the year. To 
 awake early on a dark, cold, wintry morning does 
 not fill anyone with too joyful thoughts; but
 
 i 4 YOURS FOR SLEEP 
 
 when the springtime is at hand, the chirping of 
 the birds, the balminess of the air, the verdure 
 of the foliage, and a certain indefinable sweetness 
 invite us to jump out of bed, seek the open, and 
 revel in its delights. The awakening of children 
 in the early morning hours, when artificial light 
 must be used, is bound to prove detrimental. 
 There is no good in sending children off to bed 
 immediately after the evening meal. When na- 
 ture's cry for sleep is satisfied they awake, no 
 matter how early it may be, and thus the rest of 
 the remaining members of the family becomes 
 disturbed. Determine the amount of sleep they 
 require and put them to bed at an hour that will 
 have them awake at, or after, the parents' awak- 
 ening. 
 
 System is the life of trade and the life of life. 
 Good habits are harder to form than bad ones, 
 but once formed they become a pleasure instead 
 of a hardship. In the winter, if we are naturally 
 good sleepers, we should go to bed later than 
 usual but earlier in summer, so as to avoid the 
 dismal morning aspect of the one and enjoy the 
 cheeriness of the other. 
 
 Those troubled with disturbed sleep should 
 particularly bear in mind the importance of re- 
 tiring at a definite hour regularly. Moreover, 
 they should have a definite time for arising. The
 
 THE PHYSIOLOGY OF SLEEP 15 
 
 taking of second naps in the morning is not ben- 
 eficial. It is the lazy man's habit. When the 
 appetite for sleep has been appeased a call is 
 sent to consciousness to arouse. The belt is 
 thrown on and you awake. Nature is ready to 
 start the working day. Naps during the day- 
 time are of no value to the insomniac. What the 
 latter most desires is an ability to sleep at night, 
 and day naps are not conducive to such. 
 
 On what side of the body should we sleep? 
 Most people prefer the right side, but this is 
 largely a matter of habit. Popular opinion 
 favors the right side because it is claimed that 
 by this cardiac action is not embarrassed and the 
 emptying of the stomach is facilitated. Some ob- 
 servers think that the reason inflammation of the 
 right lung is more frequent than that of the left 
 is due to the fact that lying on the right side 
 favors stasis of blood on that side. Pneumonia 
 is very common on the right side. Inflammation 
 of the bases of the lungs occurs more often than 
 inflammation of the apices. We appreciate the 
 fact that tuberculosis is not of frequent occur- 
 rence in persons suffering from heart disease, ex- 
 plained in part, at least because the venous 
 stasis in the lungs is not favorable to the growl i 
 of the tubercle bacilli. It may be that the up- 
 right position during the day and the lying on
 
 1 6 YOURS FOR SLEEP 
 
 the right side at night protect the bases of the 
 lungs from invasion by tuberculosis, but weaken 
 the apices by lessening its blood supply. Tuber- 
 culosis practically always starts in the apices of 
 the lungs. 
 
 Sleeping on the back is a fruitful source of 
 dreams, probably due to interference with the 
 cerebral circulation, secondary to a compression 
 of the abdominal aorta by the viscera. Which 
 side to sleep on is, after all, but a minor point. 
 We must choose one side, and there is no weighty 
 reason why one side is not as good as another. 
 
 A peculiar fact is that during sleep the sense 
 of time is greater than when we are awake. Ex- 
 periments conducted some years ago showed that 
 fifty-nine per cent, of the subjects examined were 
 able to awake in the morning at any time they 
 had decided upon the night before. If any of us 
 decided to call up a friend on the 'phone at a cer- 
 tain hour during the day, if no timepiece were at 
 hand not one in a hundred would fulfill his 
 promise at the designated time. Another curious 
 fact is that the further removed from the brain 
 a part of the body is the less soundly does it sleep. 
 A touch on the toe will awaken one more readily 
 than a touch on the head, a point which police- 
 men seem to have grasped. 
 
 Sleep has been often likened to death. "Sleep,"
 
 THE PHYSIOLOGY OF SLEEP 17 
 
 says Sir Thomas Browne, "is death's younger 
 brother, and so like him, that I never dare trust 
 him without my prayers." "Sleep," says Donne, 
 "doth fulfill all offices of death save to kill." 
 Many other references might be quoted, but the 
 likeness, if any exists, is more poetry than truth. 
 
 "Our life is twofold ; sleep has its own world, 
 A boundary between the things misnamed 
 Death and Existence; sleep has its own world." 
 
 BYROK.
 
 CHAPTER II 
 WAKEFUL DISORDERS OF SLEEP 
 
 "Dreams are but interludes, which fancy makes; 
 When monarch reason sleeps, this mimic wakes." 
 
 DRYDEN. 
 
 THE wakeful disorders of sleep are insomnia, 
 troubled dreams, including certain allied con- 
 ditions, as pavor nocturnus, nightmare, and 
 somnolentia, somnambulism and nocturnal en- 
 uresis. The latter cannot truly be classified as 
 a wakeful disorder of sleep, but since it causes 
 much concern to anxious mothers it may be well 
 for us to consider it in this connection. Insomnia, 
 because of its greater frequency, and, therefore, 
 relatively greater importance, will be taken up 
 in the following chapter. 
 
 Dreams From time immemorial dreams have 
 been regarded with a superstitious awe and mys- 
 terious majesty, not only by the ignorant but 
 the erudite as well. Nor are the views propa- 
 gated by such once mighty men as Panyasis Hali- 
 carnassensis, Achmet, Artemidorus, and many 
 other sages relegated to oblivion; though aged 
 and devoid of much truth, we still have them, 
 
 18
 
 WAKEFUL DISORDERS OF SLEEP 19 
 
 though clothed in up-to-date garments. Posing 
 as being possessed of supernatural powers, the 
 fortune teller acquaints us with the information 
 that our dreams, properly interpreted, as they 
 alone are competent to do, will give us a knowl- 
 edge of life and death, riches, health, and what 
 not. The only power these present-day sooth- 
 sayers are endowed with is a remarkable adapt- 
 ability in separating the gullible from their 
 money. While it is true that from the nature of a 
 person's dreams a scientist may be able to deduce 
 some idea concerning the individual's health, 
 such facts as are learned are learned by natural 
 methods. He who claims supernatural powers 
 is a fool, a charlatan, a monomaniac, or one de- 
 luded. 
 
 Hippocrates, styled the father of medicine, 
 and many of whose doctrines still remain true, 
 and who lived from 460 B. C. to 357 B. C., has 
 the following to say concerning dreams: 
 
 "He who forms a correct judgment of those 
 signs which occur in sleep will find that they 
 have a great efficacy in all respects; for the 
 mind is awake when it ministers to the body, be- 
 ing distributed over many parts; it is not then 
 master of itself, but imparts a certain portion of 
 its influence to every part of the body, namely, 
 to the senses, to the hearing, seeing, touch, walk-
 
 20 YOURS FOR SLEEP 
 
 ing, acting, and to the whole management of the 
 body, and, therefore, its cogitations are not then 
 in its own power. But when the body is at rest, 
 the soul, being in a state of movement, steals 
 over the organs of the body, manages its own 
 abode, and itself performs all the actions of the 
 body; for the body, being asleep, does not per- 
 ceive, but the soul, being awake, beholds what is 
 visible, hears what is audible, walks, touches, is 
 grieved, reflects, and, in a word, whatsoever the 
 offices of the soul or body are, all these the soul 
 performs in sleep. Whoever, then, knows how to 
 judge of these correctly will find it a great part 
 of wisdom. But with regard to such dreams as 
 are divine, and prognosticate something, either 
 good or evil, to cities, or to particular people, 
 there are persons who have the art of judging 
 of them accurately, without falling into mistakes. 
 But such affections of the body as the soul prog- 
 nosticates, namely, such as are connected with 
 repletion and evacuation, from the excess of cus- 
 tomary things or the change of unusual things, 
 on these also persons pronounce judgment. And 
 sometimes they succeed and sometimes they err, 
 and understand not how this happens, that 
 is to say, how it comes that sometimes they are 
 right, and sometimes they fall into mistakes; 
 but warning people to be upon their guard lest
 
 WAKEFUL DISORDERS OF SLEEP 21 
 
 some mischief befall them, they do not instruct 
 them how to guard themselves, but direct them 
 to pray to the gods ; and to offer up prayers is no 
 doubt becoming and good, but while praying to 
 the gods a man ought also to use his own exer- 
 tions. With regard to these, then, the matter 
 stands thus : Such dreams as represent, at night, 
 a man's actions through the day, and exhibit them 
 in the manner in which they occur, namely, as 
 performed and justly deliberated, these are good 
 to a man, and prognosticate health, inasmuch as 
 the soul perseveres in its diurnal cogitations, and 
 is not weighed down by any repletion, evacua- 
 tion, or any other external accident. But when 
 the dreams are the very opposite to the actions of 
 the day, and when there is a conflict between 
 them when this happens, I say, it indicates a 
 disorder in the body; when the contrast is great, 
 the evil is great, and when the one is small, the 
 other is small also." 
 
 Whatever we cannot understand and which 
 cannot be explained we attribute to supernatural 
 agencies. Every true Christian believes that he 
 has a soul, but while much of the above is true, 
 we will be pardoned, I think, for doubting the 
 soul's influence in causing dreams. 
 
 Somewhat in accord with Hippocrates' belief 
 is that of certain pseudo-psychologists who form-
 
 22 YOURS FOR SLEEP 
 
 ulated the doctrine that, during a dream, the soul 
 leaves the body and on its return remembers all 
 that it has met with in the spheres it visited. On 
 this presumption Comenius and Swedenborg 
 established religions, Swedenborg greatly influ- 
 encing his followers by claiming that in a dream 
 he visited paradise. In olden days, good folk 
 were wont to believe that during the act of 
 sneezing the soul left the body, and that if it 
 did not quickly return its place would be taken 
 by an evil spirit. To ward against such a ca- 
 tastrophe such charms as saying "God bless us" 
 were used to drive away the creature of evil, 
 which custom is still preserved among peasant 
 folk. This latter belief is quite in accord with 
 that of the pseudo-psychologists concerning 
 dreams. It is a remnant of a superstitious age, 
 and superstition will never die as long as igno- 
 rance abounds. 
 
 It will be hard to convince believers in the 
 Bible to forswear allegiance to the idea that 
 dreams are supernatural. In the Bible 
 two varieties of dreams are referred to, 
 namely, natural and supernatural dreams. 
 "A dream cometh through the multitude 
 of business" and "For God speaketh once, yea 
 twice, yet man perceiveth it not. In a dream, in 
 a vision of the night, when deep sleep falleth
 
 WAKEFUL DISORDERS OF SLEEP 23 
 
 upon men in slumbering upon a bed: then he 
 openeth the ears of men and sealeth their instruc- 
 tion," respectively exemplify each variety. God 
 works in wondrous ways. We have no means 
 for ascertaining whether the various miraculous 
 and prophetic dreams recorded in the Holy Writ 
 were God-sent or just material images. How- 
 ever, it does seem plausible that many of the 
 dreams there and elsewhere narrated became 
 actualities either because of coincidence or that 
 the dreams stimulated the dreamers to definite 
 lines of action, which, for a reason we cannot al- 
 ways fathom, proved fruitful. The dreams of 
 Judas Maccabaeus, of Scylla, of Germanicus, to 
 quote only a few, are examples of such. There 
 are, however, innumerable cases on record of 
 prophetic dreams which many of us may attempt 
 to explain, but unsuccessfully. 
 
 Be these problems as they may, from a medi- 
 cal point of view dreams have much weight. It 
 is probably true that entirely dreamless sleep 
 does not occur, which assertion, unfortunately, 
 cannot be proved. But it is a fact, nevertheless, 
 that it is only the well who have happy, con- 
 tented dreams ; while the sick, mentally or physi- 
 cally, suffer from dreams of an exciting or de- 
 pressing nature. So, even if dreams are sym- 
 bolic of naught else, they are the ways and the
 
 24 YOURS FOR SLEEP 
 
 means of indexing an individual's state of health, 
 if the dreams are properly studied. 
 
 In hysteria, neurasthenia, and in melancholia, 
 particularly, dreams of a depressing or otherwise 
 disturbing character are frequently present. An 
 increased supply of blood to the brain, as is seen 
 in inflammation of that organ, arterio-sclerosis, 
 mental excitement, etc., stimulates the brain to 
 extra endeavor and excitable dreams are apt to 
 ensue. Impoverished blood, or the circulation 
 in it of toxic substances, introduced from without 
 or within, interferes with the nutrition of the 
 brain cells, giving rise to dreams generally of a 
 depressing character. 
 
 Certain physical states are prone to modify the 
 nature of a dream. Thus sensations of pain, in- 
 digestion, an uncomfortable position in bed, are 
 liable to produce dreams of monsters, falling 
 over precipices, etc. Indigestion and impair- 
 ment of the respiratory or cardiac action, make 
 the dream partake of the nature of a nightmare. 
 Pleasing sounds falling on the ear of a sleeper 
 may stir up fancies of the opera, or the buzzing 
 of a mosquito may suggest warfare. Opium and 
 cocaine are reputed as giving their habitues very 
 pleasant dreams, but the pitiable wretches who 
 have been lured into the vice by the stories of 
 De Quincey and others find that this is not al-
 
 WAKEFUL DISORDERS OF SLEEP 25 
 
 ways the case. Drugs used to promote sleep 
 cause unpleasant, horrifying dreams in certain 
 subjects. Alcohol produces delirious dreams, 
 while Indian hemp and bisulphide of carbon 
 give rise to dreams of murder. 
 
 Troubled dreaming, associated with disturbed 
 sleep, indicates a low vitality. All dreams not 
 pleasurable in nature and which are remembered, 
 are detrimental in many ways. They interfere 
 with sleep, or, if the sleep remains unbroken, the 
 nutrition and repair going on at the time deviates 
 from the normal. Again harassing dreams may 
 be equivalent to a shock received during the wak- 
 ing state. It therefore behooves such sufferers to 
 give the condition the attention which it deserves. 
 The correction of bad habits of eating or sleep- 
 ing may be all that is necessary, or the disorder 
 may not respond so readily because of a mental 
 problem requiring solution. In any case, a 
 physician should be consulted. 
 
 Nightmare is a particularly vivid dream, in 
 which the sufferer is oppressed by a sensation of 
 suffocation, of falling, and of great weight in the 
 chest. During the attack the individual may ex- 
 perience a variety of distressing feelings; thus, 
 he may be falling down a mountainside, unable 
 to use hands or legs in an attempt at saving him- 
 self ; he may be pursued by an assassin, by a wild
 
 26 YOURS FOR SLEEP 
 
 animal, a spirit, or may be about to be horribly 
 tortured, when he awakes with a loud cry and 
 considerable fright. Nightmare is dependent 
 upon some disturbance of the general health, or 
 is the effect of some very vivid mental experi- 
 ence. Indigestion, overeating, bad ventilation, 
 indulgences of any kind, mental shock, worry, 
 etc., are predisposing factors. Lying on the back 
 with the head low may induce an attack. 
 
 A cure depends upon removal of the cause. 
 Since indigestion, though overrated, may be 
 an etiological factor in its causation, overeat- 
 ing, especially of heavy or indigestible foods, 
 particularly before retiring, is to be absolutely 
 forbidden. Certain articles of food are prone to 
 cause nightmare in certain persons ; it goes with- 
 out saying that if the palate be served in such 
 cases it is at the expense of the individual, who 
 deserves no pity. 
 
 With nightmare I have had some personal ex- 
 perience. The first attack I remember distinctly. 
 Tired of reading, and, in truth, mentally and 
 physically played out, I threw myself across my 
 bed with the intention of procuring a little rest 
 before dinner. I soon fell asleep, however, but 
 was shortly awakened by some noise which I 
 later took to be the footsteps of a fellow lodger 
 along the hallway, and who was coming in the
 
 WAKEFUL DISORDERS OF SLEEP 27 
 
 direction of my room. I tried to rise, but all 
 power of motion seemed to have left me, sensa- 
 tion likewise. Hearing, vision, and conscious- 
 ness remained undisturbed. I tried to stimulate 
 my will to control my muscles but again failed, 
 and this time, more or less frightened, endeav- 
 ored to call for aid, only to find that I could not 
 move my mouth, let alone talk. Meanwhile, it 
 seemed as if hours were passing instead of sec- 
 onds. A sudden rap upon my door roused me to 
 activity. On another occasion I went through 
 the same unwelcome experience. I am inclined 
 to think that overwork was responsible. The 
 condition is often called nocturnal paralysis. 
 
 Pavor nocturnus, commonly known as "night 
 terrors," is a condition only found in childhood, 
 sleep being disturbed, one or more hours after 
 going to sleep, by fright. There are two classes 
 of cases. 
 
 The first class resembles nightmare and is 
 quite common. The child awakes considerably 
 frightened and excited, but the mind is clear, and 
 parents and surrounding objects are readily and 
 accurately recognized. The child will usually 
 say that he has had a bad dream. The causes 
 are those which produce disturbed sleep in child- 
 hood, chief among which are indigestion, ade- 
 noids, enlarged tonsils, poor ventilation of the
 
 28 YOURS FOR SLEEP 
 
 sleeping room, malnutrition, exciting stones be- 
 fore bedtime, etc. When the disturbance first 
 puts in an appearance the child should be taken 
 to a physician. The cause for the nocturnal at- 
 tacks may be simple and easily remedied; while, 
 on the other hand, it may be of a serious nature, 
 and require the most careful and prolonged 
 treatment of a specialist. In passing, it may be 
 well to call parents' attention to the fact that 
 children who cry out in the night but who are 
 found sleeping when the parent reaches their 
 side may be suffering from hip disease. Taken 
 early in hand this disease is curable, but if long 
 neglected is only cured after years of trying 
 treatment and with the possibility of a perma- 
 nent deformity. 
 
 In the second class of night terrors the child 
 is usually found sitting upright in bed, in a very 
 dazed condition, and terrified of a "dog," a 
 "cat," a "bear," or other dream vision or hallu- 
 cination. The objects seen are usually described 
 as being of a red color. The child may run 
 about the room, climb up on bureaus, escaping 
 from the pursuing object of the dream. He can- 
 not be quieted readily, but after a few minutes 
 will return to bed and go to sleep as if nothing 
 had happened. There is no waking recollection
 
 WAKEFUL DISORDERS OF SLEEP 29 
 
 of the occurrence, and usually no after effects are 
 suffered. The attacks may occur once every few 
 weeks or at intervals of several months. 
 
 This type is of a very serious nature, inasmuch 
 as it indicates an unstable nervous system. It is 
 of frequent occurrence in children of neurotics, 
 and is one of the stigmata of degeneracy; it may 
 be a forerunner of epilepsy, hysteria, or even in- 
 sanity. No one but a physician is competent to 
 treat this important malady, but in general the 
 child should lead a quiet life, free from mental, 
 nervous, or physical excitation. It is well that 
 someone sleep near the child to prevent accident 
 befalling it. 
 
 There are many other disorders of sleep as- 
 sociated with or bearing a relation to dreams. 
 Thus the dream state may be cast into the wak- 
 ing state for a long or short period of time. The 
 dream may end in convulsions. A person may, on 
 being awakened from a deep sleep, be maniacal 
 and do acts of violence, for which, of course, he 
 is not responsible. The latter condition is known 
 as somnolentia, or sleep drunkenness. These 
 disturbances are indicative of neurotic in- 
 stability. 
 
 In somnambulism, of which sleepwalking is 
 the most prominent manifestation, the individual 
 acts his part of a dream. The eyes may be open
 
 30 YOURS FOR SLEEP 
 
 or shut, and without seeing, the sufferer may per- 
 form most difficult and dangerous actions, but 
 in such a cautious manner as to lead one to be- 
 lieve that all consciousness is not asleep. The 
 individual adapts himself to circumstances, and 
 such acts as are performed are only those which 
 pertain to the dream story. The subjective 
 powers are increased; extraordinary tactile sen- 
 sibility may be combined with anesthesia. 
 
 In the somnambulistic attack persons have per- 
 formed almost incredible acts, such as they would 
 never think of in the waking existence. They 
 have climbed mountains, walked along the roofs 
 of houses, and have committed murder even. 
 Again, they have gone about their customary 
 daily work, and, strangely enough, the work 
 done is often superior to that accomplished at 
 other times. They usually have no recollection 
 of the attack on the following day. 
 
 Somnambulism may be inherited and is a neu- 
 rotic stigma. It generally first appears around 
 puberty. The sexes are equally attacked. The 
 sensitive and excitable are predisposed to it. 
 Mental overwork, stories of sleepwalking, oreven 
 a study of the subject, may bring on an attack. 
 
 An attack may be stopped by a sudden jar, a 
 dash of cold water in the face, clapping of the 
 hands, pressure over the supraorbital foramina,
 
 WAKEFUL DISORDERS OF SLEEP 31 
 
 etc. It is not always advisable to do any of these 
 things, inasmuch as in highly nervous subjects 
 the shock produced is often seriously harmful. 
 Much can be done either in curing the affection 
 or in, at least, ameliorating the number of at- 
 tacks. The general nervous system should first 
 of all receive attention. A firm determination on 
 the part of the afflicted not to walk in sleep may 
 produce a cure. Children who suffer from the 
 disorder should receive at bedtime a cold spinal 
 douche and be told that the object of it is to stop 
 them from walking in their sleep. Or some other 
 simple procedure may be followed, but the child 
 must be forcibly impressed that it is able to ward 
 off somnambulistic attacks. To stimulate them 
 toward recovery they should be promised re- 
 wards, but are never to be punished. In adults 
 all methods of treatment sometimes prove fruit- 
 less. In such cases precautions are necessary lest 
 accident befall the individual. 
 
 Talking in sleep is a minor form of somnam- 
 bulism. Double consciousness, a condition in 
 which, during the waking period of the individ- 
 ual's existence, he leads two distinctly separate 
 lives, is somnambulism in its highest form. Those 
 familiar with the story of Dr. Jekyll and Mr. 
 Hyde will have no difficulty in understanding 
 the meaning of the term. It is generally accepted
 
 ,32 YOURS FOR SLEEP 
 
 that one of the personalities is pathological. 
 Hysterics occasionally develop a double per- 
 sonality, and a hypnotic double personality 
 may also occur. In connection with some forms 
 of psychical epilepsy the patient may act for 
 days, weeks, or for only a few minutes in a man- 
 ner entirely foreign from his normal self. 
 Double consciousness represents a disturbed 
 mental state. 
 
 Another disorder which is common in neurotic 
 children, but which may also be found in hys- 
 terics, epileptics, neurasthenics, and neuropaths, 
 is nocturnal enuresis, or bed wetting. In some 
 cases it is a partial somnambulism. The act is 
 not occasioned simply by a relaxation of the 
 sphincter of the bladder, but the patient dreams 
 he is passing water and, acting his part of the 
 dream, propels the stream with much force. Just 
 what occasion dreams of this nature cannot al- 
 ways be ascertained. Internal sensations or ex- 
 ternal causes, as light, friction, heat, may be re- 
 sponsible. 
 
 In general, incontinence of the urine in chil- 
 dren is due to any deviation of the system from 
 the normal. It may be caused by a too highly 
 acid urine, to local irritation of the genitals, pin- 
 worms, inflammation of the rectum or of the 
 urinary passages, anemia, malnutrition, spinal
 
 WAKEFUL DISORDERS OF SLEEP 33 
 
 diseases, etc. Heredity is sometimes very notice- 
 able. In many cases no cause can be discovered. 
 
 A serious mistake which many mothers make 
 is to punish the child because of the disorder. 
 One little lad, because of frequent punishment, 
 sought to escape more by tying a cord about the 
 genital organ, with the result that gangrene set 
 in. The child is not to blame because of the 
 condition, and punishment serves only to aggra- 
 vate it. Kindness is a valuable medicine, one 
 which can be given and taken ad libitum, with 
 only the best results. 
 
 There is much that can be done to alleviate, if 
 not cure, the affection. The diet should consist 
 of milk, vegetables, fruits, cereals, and a small 
 amount of meat. Tea, coffee, beer, sweets, highly 
 seasoned foods and fried foods are contraindi- 
 cated. A promise of reward and the giving of 
 some simple substance at night, as a mint tablet, 
 with the declaration that it will cure the trouble, 
 creates a psychical impression which often cures. 
 The emptying of the bladder before going to 
 bed and the elevation of the foot of the bed so as 
 to prevent the urine from irritating the bladder 
 neck are also efficacious. The spinal douche at 
 bedtime, followed by a brisk rubdown, is highly 
 beneficial, especially if the child be sufficiently 
 impressed with its value. The best tonics for
 
 34 YOURS FOR SLEEP 
 
 the child are fresh air and good, substantial 
 food. Life in the country is contributory to re- 
 covery. Water should be withheld for a few 
 hours before bedtime. Drugs should only be 
 administered by the physician. 
 
 Sleep ptosis, a condition in which there is a 
 difficulty in opening the eyes on awakening, 
 sometimes occurs in individuals whose nervous 
 systems are below par. It is part of a general 
 muscular weakness, and disappears with the re- 
 moval of, or an improvement in, the underlying 
 disorder. 
 
 Anemic persons, excessive users of tobacco or 
 alcohol, sufferers from gout, diabetes, neuras- 
 thenia, etc., sometimes awake with a sensation 
 of pricking or numbness in the limbs. Cramps, 
 pain, and loss of power may be present in the 
 affected members. It may occur any time the 
 individual goes to sleep, night or day, and may 
 last for years. The condition is known as 
 acroparasthesia. An attack may be removed by 
 heat, friction, or exercise, but a cure can only 
 be effected when the cause is removed. 
 
 With the possible exceptions of sleep ptosis 
 and acroparasthesia the various disturbances of 
 sleep enumerated above are important, not only 
 because they interfere with sleep, but because 
 they are indicative of underlying disease. They,
 
 WAKEFUL DISORDERS OF SLEEP 35 
 
 are signposts warning the sufferer of danger. 
 The longer they remain untreated the more dif- 
 ficult they are to cure. It therefore behooves 
 whosoever is afflicted with any of these ailments 
 to procure the best medical attention he can. De- 
 lays are always dangerous, but profitable not 
 only to the physician but the undertaker as well. 
 
 "Fly, dotard, fly! 
 With thy wise dreams and fables of the sky." 
 
 HOMER.
 
 CHAPTER III 
 INSOMNIA AND ITS CAUSES 
 
 "How many thousands of my poorest subjects 
 Are at this hour asleep! O sleep, O gentle sleep, 
 Nature's soft nurse, how have I frighted thee, 
 That thou no more wilt weigh mine eyelids down, 
 And steep my senses in forgetfulness?" 
 
 HENRY IV. 
 
 INSOMNIA, briefly defined, is an inability to 
 sleep the average length of time. It manifests 
 itself in various ways. The individual may go 
 to bed tired, and apparently well prepared to 
 sleep, but in spite of all his efforts, or rather be- 
 cause of them, sleep does not come for one, two, 
 or more hours, but once it does come the indi- 
 vidual sleeps soundly until morning. During 
 the time he remains awake, the sufferer may be 
 tranquil in mind or, as is more often the case, 
 peevish and fretful. He may be conscious of 
 the fact that it is pain, worry, or other cause that 
 keeps him awake but in other cases the indi- 
 vidual is mentally quiet and cannot fathom the 
 reason for his sleeplessness. This type of in- 
 somnia is frequent in those given to worry, ner- 
 vousness, or who are over-fatigued. 
 
 36
 
 INSOMNIA AND ITS CAUSES 37 
 
 On the other hand, the person may readily go 
 to sleep, only to awake in the early morning 
 hours. He may, after an hour or two, again go 
 to sleep; but, as is usually the case, once awak- 
 ened, no more sleep is granted. This type of in- 
 somnia may be due to distressing dreams which 
 the sufferer remembers, either wholly or in part, 
 to the effects of light or noise, to physical discom- 
 forts, to habits, etc. In so far as habit is con- 
 cerned, if one awakes on one or two occasions 
 at a certain time a tendency is formed to awake 
 regularly at that hour. The majority of us, even 
 though our sleep has never been disturbed, can 
 by resolving to awake at a certain hour fulfill 
 that resolve. However, unless we encourage the 
 practice by getting up when we awake this power 
 may be lost. A nervous individual, on the other 
 hand, is inclined constantly to preserve it. He 
 may have been awakened in the early morning 
 hours, by reason of some discomfort, and experi- 
 enced difficulty in again going to sleep. The 
 matter is not treated lightly, but causes much con- 
 cern. His last thought at night is that he will 
 awake too early, and in a person of his tempera- 
 ment this autosuggestion does that very thing. 
 If, on the other hand, he made up his mind that 
 he was going to pass the night undisturbed the 
 chances are that he would. Some individuals
 
 38 YOURS FOR SLEEP 
 
 have gotten into the habit of getting up at night 
 to smoke; or during a temporary period of in- 
 somnia, have been able to put themselves to 
 sleep by drinking a glass of 'milk, etc. Insomnia 
 is thus maintained, and unless corrected may 
 last a lifetime. 
 
 There are other individuals who, under a 
 broad conception of the term insomnia, may be 
 said to be insomniacs, who sleep fitfully, and 
 remember having awaked several times dur- 
 ing the night for short periods. Others are only 
 conscious of the fact that their sleep has failed 
 to bring them refreshment; they awake feeling 
 practically as tired as when they went to bed. 
 
 Sleep is a natural process, opinions to the con- 
 trary notwithstanding. Normal sleep is a gift 
 which we all have had at one time or other, and 
 may still have. There are few insomniacs who 
 can truthfully say that they have never enjoyed 
 such sleep as visits the majority of their fellows. 
 We make sleep a habit, but it differs from all 
 other habits in that it can be easily broken. Nev- 
 ertheless, there are some persons who can abuse 
 this priceless possession continually, almost, and 
 yet not suffer its loss. They are, as a rule, well 
 fortified by physical and mental vigor, and de- 
 void of neurotic stigmata. It would appear that 
 insomnia is not only dependent upon the various
 
 INSOMNIA AND ITS CAUSES 39 
 
 physical and other general causes that may pro- 
 duce it, but on an underlying nervous instability. 
 In fact, most of the sufferers from insomnia are 
 neurotic. Their insomnia may have begun at a 
 certain time, and may be ascribed to a more or 
 less definite cause; but if a careful study were 
 made of the individuals it would be found, very 
 often, that prior to the insomnia they suffered 
 from, or gave evidences of, nervous inferi- 
 ority. 
 
 In another place it has been stated that loss of 
 sleep is worse than starvation; an animal experi- 
 ment in proof of this has been quoted. It may 
 also be added that experiments on men have 
 shown that deprivation of sleep for about ninety 
 hours was productive of hallucinations of sight, 
 decreased strength, defective memory, etc. We 
 might go further and state that it used to be, and 
 may still be, a practice of the Chinese to punish 
 criminals by keeping them constantly awake, 
 and that as a result horrible tortures were ex- 
 perienced by such unfortunates; that Tous- 
 saint L'Ouverture, commander-in-chief of the 
 Haytians, reduced Napoleon First't army of 
 30,000 veterans to 5,000 effectives simply by 
 feigning attacks when the army was asleep. 
 
 However, there is a vast difference between in- 
 somnia and absolute or almost absolute depriva-
 
 ,$0 [TOURS FOR SLEEP 
 
 tion of sleep, which latter the above cases illus- 
 trate. The pale, thin, fatigued-looking girl who 
 frequents dance halls and exerts herself far into 
 the night is generally able to sleep when her 
 head strjkes the pillow. Her anemia and weak- 
 ness are due to many causes. Over-exercise 
 causes an increased destruction of body tissue; 
 the poor air of the dance hall deprives her of 
 proper oxygenation of the blood; she returns 
 home fatigued, procures a few hours' sleep but 
 not enough for her body's needs, goes to work 
 fatigued, becomes more fatigued as the day pro- 
 gresses, becomes stimulated with the night by a 
 contemplation of her favorite diversion, and, in- 
 stead of paying yesterday the sleep she owes it, 
 contracts new debts. She has not given her body 
 a chance to keep harmony; work has exceeded 
 rest; destruction has exceeded repair. The vital 
 processes become weakened. Becoming over- 
 heated, over-fatigued in the dance hall, she is 
 unmindful of precaution; the change from the 
 stuffy dance hall to the outside air, because of her 
 weakened resistance, causes a cold, which cold 
 may later develop into tuberculosis. She dies, 
 and is held up as a horrible example of the effects 
 of loss of sleep. 
 
 True, she is an example of such, but not of in- 
 somnia. If this girl had been an insomniac, and
 
 INSOMNIA AND ITS CAUSES 41 
 
 had acted as she did, her obituary notice would 
 have been written long before. She suffered, in 
 so far as sleep is concerned, because she denied 
 herself her requisite amount of sleep. But even 
 if she were troubled with insomnia, if she set 
 aside seven hours each day to be spent in bed con- 
 tinuously, no matter if not all of them were 
 blessed by sleep, she would have maintained 
 health. The few hours of sleep that she did 
 procure, added to rest, would have sufficed her 
 needs. 
 
 Insomnia does not kill, per se; neither does it 
 undermine the health. Many individuals who 
 by reason of influenza have been afflicted with 
 intractable insomnia, or who are hereditarily 
 poor sleepers, do not suffer because of it. They 
 give the matter little or no concern. They have 
 a schedule for the night; so many hours to be 
 spent in bed regardless of whether sleep visits 
 them or not. It is the worry over insomnia that 
 kills. Add to this deprivation of rest. Fretful 
 because sleep does not come, the sleepless one 
 reasons that there's no use of going to bed; he 
 works far into the night, walks the floor, or 
 makes himself miserable by his gloomy thoughts. 
 Consequently his health becomes undermined. 
 But if he did go to bed and remained there for 
 seven or eight hours, and kept his mind tranquil,
 
 42 YOURS FOR SLEEP 
 
 he'd not only always feel competent for mental 
 and physical work, but also maintain health. 
 
 Insomnia, however, is not to be crowned with 
 a laurel wreath ; not one of us hails it as a friend, 
 though we will as a conqueror. We are all too fa- 
 miliar with the balm of sleep to praise sleep's 
 foe. Nevertheless, we should not form an er- 
 roneous idea of insomnia's supposed ill effects. 
 It is because insomnia tends to occasion worry, 
 and to prompt one to neglect rest, that harm is 
 done the individual. The insomnia may precede 
 the worry, in which case the first causes the 
 second. Or the worry may precede and be the 
 cause of the insomnia; in this case the insomnia 
 gives birth to new worries. But free insomnia 
 from worry and there will be less reason to 
 ascribe to it so many dire consequences. 
 
 When one comes to consider the various fac- 
 tors capable of producing insomnia he has as- 
 sumed quite a task, for there is no disturbance 
 of the system, whether mental or physical, that 
 is not capable of producing the disorder. 
 
 One fact that we should be mindful of is 
 that insomnia is not a disease, per se, but simply 
 a warning of some underlying trouble. Remove 
 the underlying cause and the insomnia will take 
 care of itself. 
 
 In infancy and childhood disturbed or rest-
 
 INSOMNIA AND ITS CAUSES 43 
 
 less sleep is more common than true insomnia, 
 though both conditions may exist and the causes 
 of each may be the same. The commonest 
 causes of such are hunger and indigestion, the 
 result of bad habits, as exciting games before 
 bedtime, frightening stories, rocking during 
 sleep, irregular feeding. It may result from 
 dentition, pain in any part of the body due to 
 any cause, as the pain of inflammation of the 
 middle ear or the pain from diaper pins. Fully 
 one-half of the cases in later childhood are due 
 to indigestion, the most frequent type being 
 chronic intestinal indigestion. Adenoid growths 
 in the pharynx, enlarged tonsils, worms, lack of 
 sufficient fresh air in the sleeping room, insuf- 
 ficient bed clothing, coldness of the limbs, hip 
 disease, anemia, malnutrition, overstudy, etc., 
 may be provocative of disturbed sleep. To as- 
 certain the direct cause a physician should be 
 consulted. To doctor a growing child by a 
 narcotized "Soothing Syrup" or any paregoric 
 medicine is detrimental in more ways than one. 
 Paregoric to a child is what morphine is to an 
 adult. 
 
 After middle life the most common cause of 
 insomnia is arterio-sclerosis. What is meant by 
 arterio-sclerosis, its symptoms and treatment, we 
 will consider in a later chapter.
 
 44 YOURS FOR SLEEP 
 
 The physical causes are indeed many. Passing 
 discomforts, as mosquito bites, ticklings in the 
 throat, may suffice to disturb the sleep or render 
 the night sleepless in emotional, easily disturbed 
 persons. Pain in any part of the body, as rheu- 
 matoid pains, the pain of appendicitis, kidney 
 stone, etc., we can readily appreciate. Any of 
 the acute diseases, as pneumonia, scarlet fever, 
 meningitis, may, by the toxins these diseases gen- 
 erate, so disturb the equilibrium of the body as 
 to produce the disorder; but once the disease 
 has been removed the insomnia is also removed. 
 Poisons in the system, whether due to diseases 
 such as gout, diabetes, constipation, excessive 
 bodily fatigue, or taken into the body in the form 
 of tea, coffee, alcohol, tobacco, cocaine, mor- 
 phine, etc., need be borne in mind. Certain so- 
 called nerve tonics depending upon strychnine 
 and other stimulating drugs, are often causative 
 factors. 
 
 Disturbances of the circulation, as cold feet, 
 which is in turn but a symptom of anemia, consti- 
 pation, indigestion, or other disease, is probably 
 the most common immediate cause of insomnia. 
 Coldness of the feet is also common in brain 
 workers and in such is not dependent gener- 
 ally upon underlying disease. The drinking 
 of something hot, such as hot cocoa, beef extract,
 
 45 
 
 milk, or even hot water, and the holding of the 
 feet for a brief period under hot, then cold water, 
 followed by friction, may produce the thing de- 
 sired sleep. A hot-water bottle to the feet 
 may prove as efficacious. Burning sensations in 
 the feet is a favorite cause of disturbed rest, 
 usually dependent upon some more or less lo- 
 cal derangement of the system, and consequently 
 can only be intelligently treated after the cause 
 has been ascertained. 
 
 Insomnia from indigestion is by far the most 
 frequent. Probably fifty per cent, of all insom- 
 niacs are dyspeptics, knowingly or unknowingly. 
 Since this is so, we will consider the subject at 
 greater length in a later chapter. 
 
 Causes least suspected are apt to be causative 
 of the most aggravating and seemingly incurable 
 insomnia. Thus many a case of insomnia has 
 resisted the treatment of renowned specialists 
 simply because the fact that such organs as the 
 eyes, the ears, the nose, the teeth, and the throat 
 were possible etiologic factors was not taken 
 into consideration. That errors of refraction and 
 other eye disturbances may produce insomnia 
 and the insomnia be the only symptom of ocular 
 disorder is a non-disputed fact. Likewise ceru- 
 minia, or wax in the ear, as well as foreign bodies 
 in the ear and other pathological conditions, may
 
 46 YOURS FOR SLEEP 
 
 prove at fault. Because we suffer no subjective 
 sensations from the teeth, nose, or throat, it is 
 no indication that these parts are normal. An 
 abscess may exist at the roots of the teeth, which 
 abscess can only be detected by an X-ray ex- 
 amination. Similarly spurs may be present on 
 the septum of the nose, or hypertrophic rhinitis 
 exist, which may not only account for insomnia 
 but other maladies as well. Disorders of struc- 
 ture of the throat may prove at fault; the fact to 
 be learned is that all these parts must be re- 
 garded as guilty until proved innocent. 
 
 Insomnia often results from Ibad habits of 
 sleeping. The leading of an irregular life, with 
 its attendant disturbances of the system and the 
 going to bed at any hour of day or night, are 
 not likely to conduce to natural sleep. When one 
 acquires the habit of retiring at a certain hour 
 each night he can so court sleep as to win her 
 for his own, but the reverse is also true. There 
 are, of course, some who can sleep at any por- 
 tion of day or night, but if we should see some- 
 one, no matter how wise, place his hand in 
 boiling water, we would not follow the ex- 
 ample. We are not all of the same stamina or 
 physical material. We each have a separate 
 existence to live, entirely different from that of 
 others, so it behooves us to learn the requirements
 
 INSOMNIA AND ITS CAUSES 47 
 
 of our own make-ups, and to live so as to har- 
 monize with them. 
 
 That much insomnia results from psychic in- 
 fluences solely cannot be doubted; it is a proved 
 fact The carrying to bed with us of business 
 problems, or familial perplexities or misunder- 
 standings, the reliving of events that stir the brain 
 to undue activity, do not favor sleep. By the 
 time we decide to go to sleep we may find it im- 
 possible to do so, and should we then start to 
 worry about the chances of sleep having deserted 
 us, we have placed our best foot forward on the 
 road toward Insomnia Town. 
 
 Pondering during the day as to whether or 
 not we shall be able to sleep at night begets the 
 idea that we will not be able to sleep at night, 
 which idea soon becomes an obsession, and no 
 matter how much we strive, by fatiguing the 
 body and by other means supposed to favor sleep, 
 sleep is not to be obtained unless the mind is 
 freed of its erroneous belief. To imagine that 
 because we cannot sleep terrible consequences 
 are bound to follow is fallacious; if we die, it 
 is because some other disease has killed us and 
 not insomnia, for insomnia is but a symptom and 
 not a disease. 
 
 ; Faith can move mountains, and a belief in our 
 own ability to go to sleep is absolutely necessary
 
 48 YOURS FOR SLEEP 
 
 for those of us whose insomnia is the result of 
 mental causes. Fear is the rock on whicfe many 
 a ship goes down, but hope and determination are 
 the buoys of life. If troubled with sleeplessness 
 the best thing to do is to forget it, to take a sane 
 view of the matter, and, while seeking intelligent 
 advice to free ourselves from its clutches, to re- 
 gard ourselves fortunate if we procure it, but not 
 lost if it is temporarily denied us. We cannot 
 chase sleep, for, as Dr. Paul Dubois says in his 
 book on the Physic Treatment of Mental Dis- 
 orders: "Sleep is like a pigeon. It comes to 
 you if you have the appearance of not looking 
 for it; it flies away if you try to catch it I" 
 
 Insomnia is of course a symptom of some forms 
 of insanity, but such insomnia is accompanied by 
 such other striking disturbances as to enable 
 the most ordinary physicians to make a diagnosis 
 easily. It is a very insignificant problem, and 
 one that needs no further consideration. 
 
 Heredity plays a part also. Some of us are 
 born to be poor sleepers, easily awakened by the 
 slightest noise of any kind. To be so afflicted is 
 a misfortune, but much can be done to render 
 sleep more sound by taking adequate precautions 
 against such influences as have proved powerful 
 enough to disturb us. Generally with hereditary 
 insomnia is associated instability of the nervous
 
 INSOMNIA AND ITS CAUSES 49 
 
 system, but the nervous system may be rendered 
 more stable by simple measures, which measures 
 are a quiet life, freedom from worry, fresh air, 
 sunshine, moderation in all things great and 
 small, each to be taken to the heart's desire. 
 
 If a compilation of all the causes for insomnia 
 were made, it would be found that indigestion, 
 constipation, neurasthenia, worry, eye defects, 
 sedentary existence, high blood pressure, and 
 arterio-sclerosis would head the list. The acute 
 diseases, overwork, poor teeth, etc., would be 
 smaller in number. It is easy to say "digest your 
 food," "empty your bowels," "don't worry," 
 etc., but it is another thing to do any of these 
 things. 
 
 In the following chapters I am attempting to 
 deal with the more common causes of insomnia 
 in a manner easily understood by all, not only 
 with the purpose of aiding the sleepless to sleep, 
 but also to aid them, if I can, in leading a life in 
 accord with the laws of nature. 
 
 "He sleeps well who is not conscious that he sleeps ill." 
 
 BACOK. 
 
 "Sleep is no servant of the will: 
 
 It has caprices of its own: 
 When courted most, it lingers still; 
 When most pursued 'tis swiftly gone." 
 
 BROWNIKG.
 
 CHAPTER IV 
 WORRY 
 
 "Anguish of mind has driven thousands to suicide; anguish of 
 body none. This proves that the health of the mind is of far more 
 consequence to our happiness than the health of the body, although 
 both are deserving of much more attention than either of them 
 receives." COLTON. 
 
 IN neurasthenia, as we shall learn, phobias, 
 or fears and fear and worry are practically 
 identical in their effects play a major role. In- 
 deed, in many cases, the pains, discomforts, and 
 other sensations of which the neurasthenic com- 
 plains are almost entirely due to perverted 
 thought, overwork and other factors being of 
 minor import. When this is the case, enforced 
 rest but adds coal to the fire, as the individual 
 does not need rest, but therapy solely directed 
 toward the restoration of mental balance. This 
 balance he may obtain by himself, and how it 
 may be obtained we will consider in this chapter. 
 However, no attempt is made to cover the matter 
 thoroughly, for worry, be it associated with 
 neurasthenia or not, is too stupendous a subject 
 to be treated adequately in a few pages. 
 
 50
 
 WORRY 51 
 
 By worry is meant undue self-consciousness, 
 introspectiveness. The worrier permits himself 
 unduly and insistently to think of self, and to 
 be harassed by anything that may, in any way, 
 do harm to that self. Yet there are many in- 
 dividuals, known in common parlance as 
 "chicken" or soft hearted, who take other 
 people's troubles to their bosoms and nurse them 
 as their own. 
 
 The worry habit may be due to many causes. 
 As in neurasthenia, it may be dependent upon 
 a defective heredity or faulty child training. 
 In fact, anything that can cause neurasthenia 
 can cause worry. The two diseases are practi- 
 cally always associated, although worry may ex- 
 ist without the ordinary symptoms of neuras- 
 thenia. Worry may also be provoked by allow- 
 ing the mind to dwell for a long time upon a 
 real or prospective calamity. It is natural for 
 everyone to be solicitous when confronted by 
 or threatened with difficulties, but it is natural 
 too, when these difficulties have been removed, 
 for the worry over them to depart also. But 
 given a susceptible individual, anything that 
 can occupy his mind for even an instant 
 can make a worry, and the source of future 
 worries. Thus a financial difficulty may harass 
 the business man; to it he gives undue thought
 
 52 YOURS FOR SLEEP 
 
 and attention, picturing only the darker side in 
 case the prospective failure becomes a reality. 
 He neglects sleep, hygiene; may smoke and 
 drink to excess and, as a consequence, even 
 though the problem be finally solved to his sat- 
 isfaction, other worries take the place of that 
 which has been removed. Practically all chronic 
 worriers can recall some period of their ex- 
 istence when they permitted themselves to un- 
 reasonably cogitate and brood over some dif- 
 ficulty, from which time they became the hosts 
 of all sorts of disturbing thoughts. 
 
 Worry may proceed from allowing the mind 
 to concern itself too much with matters that were 
 not intended for its concern. For instance, con- 
 sider the hypochondriac. This is an individual 
 to whom the subject of health is of paramount 
 importance. He may have started out by paying 
 attention to the laws of hygiene, but in an effort 
 to obey all these laws has become scrupulous. 
 He learns that food should be well masticated, 
 and unless he performs a certain number of 
 chews, or should he inadvertently swallow his 
 food before performing what he thinks are the 
 requisite number, he concludes that ill health 
 will follow; he learns that some persons have 
 indigestion without being conscious of it, and 
 this fact now occupies much of his thoughts : he
 
 WORRY 53 
 
 studies the pulse rate, becomes acquainted with 
 the signs of cardiac disease, and is ever on the 
 alert for any signs that might indicate disease 
 of that organ; he takes his temperature fre- 
 quently; notes the condition of his tongue; he 
 may become so impressed by the disease-produc- 
 ing powers and ubiquitousness of bacteria as to 
 handle coins with tissue paper, or extract them 
 from his pocketbook by means of pincers; a 
 friend of his undergoes an operation, he con- 
 cludes that he needs one too, etc. 
 
 The hypochondriac affords a good example of 
 the chronic worrier. The hypochondriac is 
 usually willing to admit the folly of his fears, 
 yet he claims that they are stronger than he 
 and so he is powerless to loosen their fetters. 
 Likewise does the worrier whose worries run 
 in other channels than health. The hypochon- 
 driac always finds something new to occupy his 
 attention ; he will nurse these new loves tenderly 
 for a time and, if he tires of them, will go back 
 to his first love his first worry. The chronic 
 worrier likewise finds new things to give him 
 unreasonable concern, and if these fail or wear 
 themselves out will revert to the first. 
 
 In this place it may be well to consider, briefly, 
 pain in the heart and kidney regions, since cer- 
 tain patent medicine advertisements, by centering
 
 54 YOURS FOR SLEEP 
 
 the attention of those who read them on these 
 organs, tend to promote hypochondriasis. 
 
 All of us are aware of the fact that the heart 
 is a vital organ and that it is situated on the left 
 side of the body. Consequently, if we experi- 
 ence a twinge of pain in the cardiac region we 
 may become alarmed, especially, if we have just 
 finished reading an advertisement elaborate in 
 its descriptions of the signs and symptoms of 
 heart disease, and possibly illustrated by a scare 
 picture labeled, say, "Sudden Death," showing 
 a person falling, apparently in agony, and with 
 hand clasped over the cardiac region. 
 
 Now, as a matter of fact, there are few dis- 
 eases which cause pain which can be definitely 
 associated with a disturbance of the heart's ac- 
 tion. Pain about the heart is known as angina 
 pectoris. In its mildest form it exists as a feeling 
 of tension beneath the breast bone and is usually 
 associated with emotion. It is common among 
 speakers in public; climbing a stairway rapidly 
 may usher in the unpleasant sensation. A night's 
 rest and a quiet life will do more for this than 
 any drug ever will. 
 
 Again, there is a pain in the region of the heart 
 which also radiates down the arm. It occurs 
 in nervous persons, in excessive users of tea, 
 coffee, alcohol, tobacco; and in emotional sub-
 
 WORRY 55 
 
 jects. Like the above form, it is by no means 
 very serious and is usually amenable to treat- 
 ment. 
 
 There is only one form of cardiac pain that 
 is of any serious consequence. This form of 
 pain is exceedingly agonizing; the heart seems 
 as if pressed in a vise, the pain radiates up the 
 neck and down the arm, the face is pale, the fin- 
 gers tingle, the individual is covered with a 
 clammy sweat, and has a feeling of impending 
 death. Yet this is a comparatively rare disease. 
 If patent medicines were taken only by individ- 
 uals suffering from this form, the profits would 
 be very, very small, and the testimonials con- 
 spicuous by their absence, for the disease is 
 rarely cured. 
 
 While minor forms of pain may be present in 
 valvular heart disease, most pain about the heart 
 is nothing more than an intercostal neuralgia, 
 or an affection of the chest muscles, which is 
 known as intercostal myalgia. A low-grade dry 
 pleurisy may also cause pain in the chest. These 
 pains occur more frequently on the left side. 
 They have nothing whatsoever to do with heart 
 trouble and can easily and speedily be cured by 
 any physician of the regular school. Even if 
 the pain did originate in the heart, taking medi- 
 cine, while it might relieve the pain, would not
 
 56 YOURS FOR SLEEP 
 
 cure the organic disease; at least, assuming 
 that it were the proper medicine, not until 
 it were combined with rest and a quiet life. 
 Physicians rarely give medicines to sufferers 
 from organic heart disease unless the sufferer be 
 so sick as to necessitate his seeking the sick bed, 
 because, if they are not sick enough to require 
 bed treatment, it indicates that the heart is doing 
 its work nicely, and medicines to stimulate it do 
 harm; unless these medicines be combined with 
 proper rest they fail utterly, even when re- 
 quired. 
 
 Pain in the back is, according to some kidney 
 cure advertisements, an infallible sign of kidney 
 disease. Another infallible sign, some of them 
 tell us, is to allow urine to stand for twenty-four 
 hours. If sediment forms, or the urine becomes 
 cloudy, then that individual is in danger unless 
 he at once sends for the panacea recommended. 
 As a matter of fact, the only danger such an in- 
 dividual is in is the possibility of his spending 
 perfectly good money for a perfectly worthless 
 nostrum, or at least sold to him by fraud and 
 deceit. If the urine fails to become cloudy on 
 standing twenty-four hours then there is more 
 likelihood that something is wrong. 
 
 For all practical purposes there are only three 
 pains in the back which are definitely due to
 
 WORRY 57 
 
 kidney disease. One of these is due to stone in 
 the kidney or ureter, and another to a kink in 
 the ureter. When a person suffers from either 
 of these he does not stand up with his hand on 
 his back, like the individual in "Every Picture 
 Tells A Story." The pain is so agonizing that 
 only the most powerful narcotics can ease it and 
 these often fail. It is not unusual for the suf- 
 ferer to faint or to roll about the floor like a ma- 
 niac. The other form of pain is due to abscess 
 of the kidney or its neighboring organs. Medi- 
 cine can never cure this ; moreover, when such a 
 state exists, palliative treatment by medicine is 
 dangerous. Surgery is indicated and in surgery 
 the cure lies. 
 
 When a person suffers from pain in the back 
 it is most often a myalgia ; that is, an affection of 
 the muscles and ligaments of the back. It is 
 common in workingmen and may be due to a 
 variety of causes, such as improper posture, 
 strain, exposure to cold, fallen arches, etc. In 
 women uterine disturbances are most often at 
 fault. 
 
 But just as a person may become a worrier be- 
 cause of imaginary ills or by magnifying trivial 
 complaints, so also may he be a worrier because 
 of disease of which he is not conscious. This is 
 a point frequently overlooked and the worrier
 
 58 YOURS FOR SLEEP 
 
 is regarded as a misanthrope, whereas in reality 
 he is sick in body primarily and in mind secon- 
 darily. Remove the first and the second will take 
 care of itself. The body can influence the mind 
 for ill, and the mind the body. Unless the wor- 
 rier has been subjected to a thorough physical 
 examination he should not conclude that his 
 troubles are entirely due to his perverted mental- 
 ity. Practically but one per cent, of all indi- 
 viduals who reach the age of thirty-five or forty 
 are free from disease of one form or other or 
 habits leading to such. The vast majority of 
 people believe themselves to be in the best of 
 health. It is the apparently minor and hidden 
 ailments that are productive of so much harm 
 to the individual. No disorder is so slight that 
 it can be safely disregarded; none is so unim- 
 portant that it may not be causative of future 
 serious disease. 
 
 However caused, and no matter what is the 
 nature of the worry, there is not the slightest 
 doubt that worry shortens human life. It is a 
 slow but sure suicide and the most painful of all 
 forms of suicide. Every day brings further con- 
 tributions to our knowledge of its baneful effects. 
 The X-ray has demonstrated that it interferes 
 with digestion and the natural movement of the 
 bowels, this, in turn, generating toxins which are
 
 WORRY 59 
 
 absorbed and which interfere with all forms of 
 body activity; it causes dilatation of the large 
 bowel, followed by atony; it constantly stimulates 
 the adrenal glands, which sooner or later become 
 exhausted, with symptoms of depression, melan- 
 choly, fatigue, etc. ; it causes the liver to throw 
 into the blood stream dextrose, and there is some 
 reason to believe that worry has caused diabetes; 
 it interferes with the natural heartbeat, with res- 
 piration. In short, worry first stimulates and 
 then depresses. And it is a two-edged sword; it 
 works in a vicious circle. Not only does it affect 
 the body for ill, but it also causes lessened mental 
 power and in other ways interferes with cerebral 
 activity. 
 
 A worrier is indeed a pathetic object. And 
 the things he worries about are both ridiculous 
 and heartrending. Often he is so ashamed of his 
 groundless fears that he will not breathe them 
 to any living being. It is these repressed worries 
 that do particular damage. The cry of the hu- 
 man soul in distress is for confession; when 
 there is something upon the heart which op- 
 presses it, its recital to a friend who sympathizes 
 cannot help but mitigate it, to render it easier to 
 bear. A " sob fest " is the boon of womankind, 
 particularly when all join in on the chorus. If 
 the worrier would confide in someone, no doubt
 
 60 YOURS FOR SLEEP 
 
 he would find some material comfort; but, as 
 stated, he is often too much ashamed of his fail- 
 ing to do such. 
 
 Once the worry habit has taken root, it is dif- 
 ficult to cure but by no means incurable. For 
 its eradication the will power of the sufferer is 
 absolutely necessary, but exercise this power the 
 worrier will not. Medicine can boast of but few 
 specifics; the number of such can be counted on 
 the fingers' ends. Yet the worrier feels sure that 
 the doctor, after so many years of study and 
 practice, surely ought to have something for 
 every complaint; that if one doctor fails the old 
 adage, " try, try again," is in order. The moment 
 the worrier begins to think he is getting well 
 he is on the road to recovery; the moment he 
 thinks he is cured, he is cured. Faith in one's 
 own power is a very good faith, and one worth 
 possessing. The less faith in drugs the worrier 
 has, in so far as this disorder is concerned, at 
 least, the better. 
 
 The first step the worrier should take is to 
 disabuse his mind of the idea that pills or po- 
 tions will help him. Of course, he should make 
 it a point to consult a physician in whom he has 
 confidence; but if his physician can discover no 
 impairment, then he is to rest content that no phy- 
 sical disease is responsible for his state of mind.
 
 WORRY 61 
 
 Should he be suffering from body disease then 
 medicinal agents may be necessary. As a rule, 
 worriers are free from organic disease. Again, 
 if disease is present it is to the worrier's advan- 
 tage to have its nature thoroughly explained by 
 the physician. It is folly for one to harass him- 
 self by the thought that his disease is serious, or 
 incurable, when such is not at all the case. Yet 
 many worriers do this very thing. A heart-to- 
 heart talk with the physician about one's troubles 
 is often sufficient to dispel them entirely. As a 
 rule, we magnify our woes because, with jaun- 
 diced eye, we look at them through a micro- 
 scope, but once we see them as they are, in 
 their true colors, they do not seem at all insur- 
 mountable, but as pygmies, fit for the waste- 
 basket. 
 
 One need not be deluded because someone has 
 told him that it will take a long time before cure 
 is effected. Hope can see a nearer star. Worry 
 will never disappear of itself; he who says it 
 will take a long time for a cure fosters this be- 
 lief. A cure should and can be effected in a day, 
 a week, a month, rather than in years. 
 
 Hygienic measures are of no great importance. 
 For those who take the rules of right living as 
 serious matters it is better that they be dispensed 
 with. But of course, observance of hygiene,
 
 '62 YOURS FOR SLEEP 
 
 while not curative, is an aid, and so is not to be 
 disregarded entirely. 
 
 A worrier is more or less of a coward. This 
 is a bold statement, but true. He is afraid to face 
 his difficulties, but flees from them, only to ad- 
 vance further into the enemy's country, and 
 hence to meet more foes. If one is to conquer 
 worry he must face it. He must argue with it 
 as he would with an individual with whom he 
 had difficulties. What is there upon the mind 
 that oppresses it? Is it a money stringency? 
 Then he must reason that worry will not solve 
 the problem, but render it more difficult, since 
 worry will impede the proper reasoning that 
 the difficulty requires. And again, half our fore- 
 bodings never come to pass; the devil is not as 
 black as he is painted, and neither are the futures 
 we picture for ourselves. Yesterday is gone, its 
 slate is clean; if not, wipe over it a giant sponge. 
 There is no tomorrow; even if there were, to- 
 morrow would take care of itself. " Sufficient 
 unto each day is its own evil." We must live 
 in the present in the today. Our best is all 
 that we are asked for; God will do the rest. 
 Hurry leads to worry, and worry to the 
 grave. 
 
 Is it disease of body that concerns us? Then 
 if it be curable, let us do all in our power toward
 
 WORRY 63 
 
 effecting that cure. But the cure cannot be hur- 
 ried. Nature will remedy matters in her own 
 good time, unaided by the mind. All she asks of 
 the mind is that it be patient, tranquil, tend 
 its own business. If the mind be turbulent na- 
 ture is sidetracked. The organs of the body can 
 always do their work without the individual's 
 direction, or rather misdirection; if not, to use 
 a Hibernianism, we would all wake up dead. 
 Let the brain remain under the skullcap where 
 it belongs; do not employ it as a watchdog, to 
 chase all around the body to see if the organs are 
 shirking or not. The body must be trusted ; we 
 must not examine it every few minutes, like a 
 boy his first watch. 
 
 Is the disease incurable? If so it is unfortu- 
 nate; we are more sinned against than sinning, 
 maybe. But that is no reason why we should 
 mope away an existence, cursing fate, or what 
 we will ; envious of our fellows who possess that 
 which we are denied. There are many whose 
 state is much worse than ours, a selfish view- 
 point, but love of self rules the universe, and 
 misery not only loves company but gets much 
 comfort from that company. Happiness lies 
 within, but it needs frequent aeration, else, be- 
 coming stagnant, is seduced by melancholy. True 
 happiness is obtained by doing good, and no mat-
 
 64 YOURS FOR SLEEP 
 
 ter how sorry the plight of an individual there 
 is always some useful office he may perform 
 which will not only benefit mankind in general 
 but himself as well. There are many people to- 
 day who positively know that they cannot live 
 more than a few years at the most. Some of 
 them are young, within striking distance of fame 
 and fortune. Yet they are not overwhelmed by 
 their misfortune, but go about their work as 
 usual, perform it faithfully, quietly, without 
 whimpering, as if wholly unmindful of the fact 
 that ere long others would be in their places. 
 Indeed, the incurable have innumerable ex- 
 amples to follow, and, sick or well, it is by a 
 contemplation of the achievements of others 
 beset by difficulties that we all can learn a well- 
 needed lesson. Consider the epileptic Napo- 
 leon, Caesar, Mohammed, Alexander the Great; 
 the rickety Pope; the scrofulous Byron; the 
 neurotic Bach, Handel, Alfred de Musset; the 
 hypochondriacal Johnson; the melancholy 
 Burns, Cromwell, Cowper, Newton; the som- 
 nambulists Shelley, Condillac; the tubercular 
 Trudeau, Stevenson; the blind, deaf Helen 
 Keller; and many, many others. Their infirmities 
 did not hinder them from making the world 
 better for their having lived; they conquered 
 the devils which tempted them unceasingly to
 
 WORRY 65 
 
 shed crocodile tears, even if they could not con- 
 quer their physical disabilities. 
 
 It is not only from those afflicted by body in- 
 firmities that we can learn, but from those who 
 have suffered trials akin to those we may be 
 forced to bear. For instance, Charles Lamb, 
 beset by domestic sorrow but who would not be 
 downed ; the bereaved Tennyson ; the imprisoned 
 Galileo; the poor Dante. We need not search 
 history's pages for examples; we can find them 
 readily in our everyday life. True, all these in- 
 dividuals are not the happiest of mortals; nev- 
 ertheless, they are not constantly groaning over 
 their misfortunes. They have found work a pan- 
 acea for the ills of idleness. 
 
 It is a good plan, when Mr. Worry puts in 
 his appearance, to keep him waiting as long as 
 possible; to give him plenty of cold shoulder but 
 very little tongue. He's human after all; he's 
 riled by curtness, even though his bland counte- 
 nance belies it and his insistence leads one to be- 
 lieve that he's one of those individuals who do 
 not know when they are insulted. In other 
 words, refuse to be bothered by worry for fifteen 
 minutes, during which time you go about your 
 ordinary work with tranquil mind. At the ex- 
 piration of that time, try it for another fifteen 
 minutes. You may be caught napping; Mr.
 
 66 YOURS FOR SLEEP 
 
 Worry may this time enter without the formality 
 of sending in his card. But be not discouraged. 
 Say that that's your busy day, and whistle an air 
 from " Lohengrin " to prove it. Worry will soon 
 take his departure, seeking other fertile fields 
 for his presence, even though he knows he's 
 about as welcome as a leper. 
 
 And when Worry takes his departure, let him 
 take with him, or throw after him, his valise 
 labeled " Mr. Worry. Guide to the Insane 
 Asylum." Worry can't guide you or drag you 
 to such an institution. Insanity is caused by 
 definite organic disease of the brain; worry is 
 a functional disease. You act natural; the in- 
 sane man doesn't. You think you will go insane ; 
 the insane man thinks nothing at all about it, 
 doesn't admit he is insane, and is also quite con- 
 tent. In fact, the possibility of a worrier be- 
 coming insane is so slight as to be disregarded 
 entirely. 
 
 It is a good thing, too, to read and re-read, 
 to make notes, of worry's pernicious influence. 
 There are a number of popular works on this 
 subject which may be consulted, such as Sala- 
 bee's Worry and Walton's Why Worry? If 
 one keeps repeating to himself the fact that 
 worry about his woes will not make them lighter 
 or dispel them, rather make them worse, he may
 
 WORRY 67 
 
 resolve not to worry. And at the same time 
 books may be procured that are antidotes for 
 worry; for instance, Epicurus, Epictetus, Mar- 
 cus Aurelius, Seneca, St. Augustine. 
 
 Repeating such expressions as " I should 
 worry " is, of course, no charm against worry, 
 no more than a rabbit's foot in one's pocket is 
 against ill luck. However, it has some value, 
 though slight. If, when one finds himself be- 
 ginning to worry, he repeats " I should worry," 
 or " I don't give a hang," he may find the auto- 
 suggestion he is practicing helpful. Worry, be- 
 ing occasioned by insistent thought, can be re- 
 placed by the insistent thought not to worry. A 
 psychic disease such as worry is to be cured by 
 psychic measures. Psychotherapy consists mainly 
 of suggestive treatment; while others can apply 
 it to better advantage, the worrier can practice 
 it on himself, often succeeding not only in cur- 
 ing himself, but others as well. It is a very good 
 thing for those who are inclined to take life too 
 seriously to begin and end each day by making 
 a confession of their faith in the futility of worry, 
 and to resolve not to worry. 
 
 Of greater value than all else in worry's eradi- 
 cation is the cultivation of a hobby or fad, to be 
 practiced in the individual's spare time. The 
 majority of worriers have plenty of time at their
 
 68 YOURS FOR SLEEP 
 
 disposal, which, being spent in idleness, predis- 
 poses to introspectiveness. Even if the individ- 
 ual has to work nine or ten hours a day, his ex- 
 cuse, " I have no time," does not hold good. He 
 has time or makes time for worry, and he has or 
 can make time for the cultivation of a hobby. 
 What this hobby is to be is a matter for him to 
 decide. If he is an indoor worker it is prefer- 
 able that he choose one which carries him out 
 into the open, and which compels him to walk, 
 since the exercise and fresh air will be of some 
 benefit. In this case he might procure an ele- 
 mentary work on botany, geology, or animal life 
 great or small. He may enter into these studies 
 with more or less aversion, but if he applies 
 himself, interest will soon manifest itself. If 
 he can find someone to undertake the study with 
 him, particularly an individual of a jovial dis- 
 position, so much the better. However, one 
 should not make of his hobby a work, or .strive 
 to learn all he can of his subject in the shortest 
 possible time. The hobby is intended as a form 
 of play; once it loses this aspect it may cause 
 worry, rather than cure it. 
 
 There are many ways of practicing a hobby. 
 Each one can consult his own tastes and choose 
 one that will be of interest. He may take up 
 painting or drawing; make a collection of an-
 
 WORRY 69 
 
 tiques, postage stamps, coins; become interested 
 in photography; write verses or stories; study 
 history, or literature in general; learn to play a 
 musical instrument; study the things a micro- 
 scope can reveal; develop a chemical or electri- 
 cal laboratory; cultivate a garden, etc. 
 
 The hobby does good by taking the individu- 
 al's mind off his woes, real or imaginary, and 
 focusing it on other matters. It is the best rem- 
 edy for worry, and the worrier should not be in- 
 credulous of its efficacy but believing. Its 
 practice depends entirely upon himself, and un- 
 less he is willing to do everything in his power 
 to rid himself of his malady, he deserves scarcely 
 a scintilla of sympathy. Nursing one's woes 
 makes them fat and sleek; by starving them 
 they'll die of inanition. One need have no re- 
 grets on the latter score, though many individ- 
 uals feel hopelessly lonely unless they have 
 something to worry about. There is much 
 truth in the following lines of Phillips Brooks: 
 
 There is many a trouble 
 
 Would break like a bubble, 
 And into the waters of Lethe depart, 
 
 Did we not rehearse it 
 
 And tenderly nurse it, 
 And give it a permanent place in the heart 
 
 There's many a sorrow 
 
 Would vanish tomorrow
 
 . 7 p YOURS FOR SLEEP 
 
 Were we but willing to furnish the wings; 
 
 But, sadly intruding, 
 
 And quietly brooding, 
 It hatches out all sorts of horrible things. 
 
 The value of play should not be overlooked. 
 A few holes of golf daily, a horseback ride, hill 
 climbing, are beneficial. Card playing, checkers, 
 chess, quoits, croquet, are free from strain and so 
 can be recommended. Good, wholesome comedy 
 and music are also valuable. 
 
 The worrier is very often of a retiring dispo- 
 sition. He does not like the crowds, probably 
 because his false reasoning leads him to believe 
 that the people he meets will talk about him, 
 that he is particularly conspicuous, that his pres- 
 ence is objectionable, etc. This antipathy he 
 must overcome. For the worrier it is a good 
 maxim not to care about the opinion of anyone. 
 People are too busy with the business of life to 
 be minding other people's business. But if they 
 don't choose to busy themselves with their own 
 affairs then one can call to mind the old nursery 
 rhyme: " Sticks and stones may break my bones, 
 but names will never hurt me." The worrier 
 should be bold: there is little danger of his be- 
 ing overbold. By mingling with people instead of 
 seeking solitude he will be pleasantly surprised 
 to find that the world is a happy sphere after all,
 
 WORRY 71 
 
 and its creatures are happy likewise. The for- 
 mation of a pure, honest friendship is a potent 
 antidote for worry, and often renders one as im- 
 mune to worry as tuberculosis does to a life 
 insurance agent. To frequent such places as men 
 are wont to frequent as clubs, fraternal organ- 
 izations to join in the song or merriment, to 
 treat those we meet as being above suspicion, 
 will help to counteract the fear of crowds. 
 
 As aids toward the regaining of mental bal- 
 ance various means are at the worrier's disposal. 
 Rhythmic breathing and muscular relaxation 
 are very good. Working out puzzles of different 
 kinds, reading a book upside down, skipping 
 every other word, crossing out a certain letter; 
 writing with the two hands, with the left hand, 
 with the eyes closed; balancing a stick on the 
 finger, are useful. Reading nursery rhymes, 
 composing similar ones; picking out tunes on 
 the piano or other musical instrument are also 
 of service. 
 
 Of the value of religion there is no doubt. 
 Most " mind cures " have about them a mysteri- 
 ous halo of religion and accomplish whatever 
 good they do in this way. In prayer the indi- 
 vidual can give free utterance to his thoughts; 
 such thoughts as he would not dare reveal to 
 mortals, supported by the belief that if no one
 
 72 YOURS FOR SLEEP 
 
 else understands them God does. Faith is all- 
 powerful, and prayer alone has healed the 
 sick. 
 
 Worry is particularly more prevalent among 
 the idle than among the busy. To combat the 
 evils of idleness one should strive to be always 
 busy about some pleasant, useful work. The 
 cultivation of a hobby has this object. It is 
 women particularly who suffer from absence of 
 occupation, or from monotonous occupation. 
 Many of the hobbies mentioned above might not 
 particularly appeal to them; there is, however, 
 a work for which women are naturally adapted 
 and from which they can derive much comfort 
 This is the noble work of philanthropy. To be a 
 philanthropist, some of us imagine that the 
 founding of hospitals, schools, libraries, is neces- 
 sary. While this form of philanthropy is praise- 
 worthy, there is another form which requires 
 only sympathy and understanding. There are 
 thousands of individuals friendless, alone, suffer- 
 ing, in our hospitals, asylums, institutions, for 
 whom a word of cheer and encouragement will 
 do more good than the pills and potions they 
 may be receiving. It is surprising how few of us 
 know anything whatsoever concerning the insti- 
 tutions our taxes support; some of us can hardly 
 mention more than one such institution. Yet
 
 WORRY 73 
 
 every State has its infant asylums, hospitals, 
 schools, almshouses, where visitors are not only 
 welcomed, but where they have a right to go. 
 Few know that the almshouses are in particular 
 need of kindly visitors; in them can be found 
 children who, though they may have been born 
 in the poorhouse, will not fail to arouse the 
 sympathies ; interesting old characters, men and 
 women, whose experiences, if written, would 
 make interesting volumes; wayward girls whose 
 steps might be directed in the proper path by 
 well-meaning, sincere persons; sick and dying 
 who never have a visitor. Truly, it costs noth- 
 ing, save a little time and charity, to visit these 
 unfortunates occasionally; the good done will 
 react on the donor appreciably, surely, lastingly. 
 
 The aged and invalids are often denied em- 
 ployment by reason of sympathy, and are thus 
 afforded opportunities for worry. It is far bet- 
 ter that their minds be kept tranquil by some 
 sort of occupation. Books describing occupa- 
 tions suitable for the old and invalids may be 
 procured at most public libraries. 
 
 A mind that is turbulent during the day is 
 prone to be likewise at night. In fact, its turbu- 
 lency is likely to be more appreciated. Pain 
 which we have borne patiently during the day- 
 time often appears aggravated at night. This is
 
 74 YOURS FOR SLEEP 
 
 due, in part at least, to the absence of noise, in- 
 dividuals, and other factors which occupy the 
 mind's attention from time to time during the 
 waking period. And so with worry. With night 
 everything is conducive to worry's entertainment, 
 and it is not wont to overlook so favorable an op- 
 portunity. 
 
 Worry thwarts cerebral quiet and thus sleep 
 is defeated. While worry of any kind may pro- 
 duce insomnia, there is a particular worry as- 
 sociated with sleep. An individual finds, on one 
 or two occasions, that he has had difficulty in 
 going to sleep. Instead of treating the matter 
 lightly, it causes him great concern. He cogi- 
 tates on the ill effects of sleeplessness, and may 
 believe even that it leads to insanity. During 
 the day he frequently entertains his experience 
 of the night before, and approaches night with 
 fear and trembling. He convinces himself that 
 he will not be able to sleep, which may finally be- 
 come an obsession. By constantly suggesting to 
 himself his inability to sleep, it is natural that 
 he will not sleep. 
 
 As we have learned, all individuals do not re- 
 quire the same amount of sleep. Many live long 
 and usefully, and maintain mental and physical 
 health on as little as three or four hours of sleep 
 out of each twenty-four. But the hours that are
 
 WORRY 75 
 
 sleepless they devote to rest in bed. Taking 
 seven hours' sleep as the amount ordinarily re- 
 quired, the three or four hours which lack sleep 
 are not devoted to tossing about the bed, fretting, 
 worrying, walking the floor, reading, working, 
 but to rest in bed. The mind is kept tranquil 
 by pleasant thoughts, by sane reasoning that even 
 if sleep is denied them no one can cheat them out 
 of rest. A few hours of sleep and there is no 
 one, no matter how confirmed an insomniac he 
 may be, who does not sleep a few hours out of 
 every twenty-four combined with rest in bed, 
 are powerful enough to ward off whatever ill 
 effects insomnia would otherwise cause. Add to 
 these a daily neutral bath and an admirable trio 
 is formed. 
 
 Worry about sleep will not aid one to sleep; 
 that fact is unquestionable. That it will hinder 
 sleep is also a certainty. In place of worrying 
 about sleep, we should give it no concern what- 
 ever. By avoiding deeply intellectual pursuits 
 for a few hours before bedtime, and spending 
 these hours in simple games, or in reading a 
 book of light verse, the mind is placed in a re- 
 ceptive mood for sleep. One should seek his 
 bed at his regular time and make up his mind 
 that if he can't sleep he'll rest, anyway. By dis- 
 regarding sleep it is won. In place of the
 
 thought, " I won't be able to sleep," replace it 
 by, " I don't give a hang whether I sleep or not." 
 
 Life is short and fleeting. It may be true, as 
 Job tells us, that " man is born into trouble as 
 the sparks fly upward," but most of man's 
 troubles man makes for himself. Those who see 
 life as a vale of tears need to remove the band- 
 age from their eyes and neutralize the teardrops 
 with the water of joy. It is our duty to enjoy 
 our stay on this planet as much as is possible; to 
 get out of our probationary period here below 
 as much pure, innocent, wholesome delight as is 
 in the world's power to give. Happiness for 
 many lies at the end of a circle; they seek it but 
 never find it. There are many roads to happi- 
 ness; that in which some are traveling content- 
 edly and happily may not be ours. Which is 
 our road we must learn for ourselves. And we 
 can if we will, but we must will hard enough. 
 Others may point out the way; they may offer 
 suggestions which may prove valuable, but they 
 cannot ease us of our burden. That we must 
 bear, or discard like a rusty old coat; the latter 
 is better. 
 
 The cure of worry depends much upon the 
 worrier. This fact cannot be too often repeated. 
 There is no use in waiting for a miracle ; miracles 
 may still be performed in these days of unbe-
 
 WORRY 77 
 
 lief, but, even so, they may not come to us. A 
 cure is possible; there is no doubt about it. But 
 it does not lie in any medicine yet discovered, 
 nor is there likely to be any specific medicine for 
 it. No doctor has a prescription that will " fix " 
 it. It is said that there is a salve for every sore; 
 if we could open up the skull and grease the 
 brain we might try out any number of them, but 
 hopelessly, fruitlessly. 
 
 "Life is like a street-car line: if you miss the first car don't 
 go down in the dumps there'll be another along pretty soon." 
 
 HUBBARD.
 
 CHAPTER V 
 NEURASTHENIA 
 
 "Absence of occupation is not rest; 
 A mind quite vacant is a mind distressed." 
 
 COWPER. 
 
 PRIOR to Beard's popularization of the word 
 neurasthenia (from v&jpov, nerve, and <r6evos, 
 strength, meaning lack of nerve strength), the 
 medical profession had such titles as " nervous 
 debility," " nervous prostration," " general de- 
 bility," " nervous asthenia," " spinal weakness," 
 etc., to denote what was one and the same dis- 
 order. Though some time elapsed before these 
 supposed diverse ailments lost their individu- 
 ality and its nomenclature was accepted, 
 neurasthenia is now a definite clinical entity de- 
 serving of every consideration and scientific 
 study. The trouble with science, medical science 
 particularly, is that it is not wont to accept as 
 a reality anything that cannot be proved by 
 means of the examiner's senses. Since neuras- 
 thenia is a disease wherein the symptoms com- 
 plained of by the patient are practically all sub- 
 
 78
 
 NEURASTHENIA 79 
 
 jective, medical men were loath to consider it as 
 other than a trivial complaint, not deserving of 
 any special attention. But today its prevalence 
 and seriousness are so well recognized that 
 not only is it receiving world-wide attention 
 from the medical profession, but is the rock 
 on which numerous religious cults are being 
 founded. 
 
 It is well to bear in mind, however, that of late 
 years neurologists are employing the term 
 neurasthenia less frequently. Indeed, many of 
 the foremost physicians of the day doubt the 
 disease's existence. No doubt many of the cases 
 formerly diagnosed as being neurasthenia were 
 not neurasthenia at all. A very careful ex- 
 amination of such individuals would have 
 demonstrated the fact that eye defects, dis- 
 eased teeth, gums, tonsils, kidneys, a low-grade 
 tuberculosis, mental complexes and other prob- 
 lems, etc., were responsible for the nervous 
 symptoms. Obviously, it is impossible to tell 
 whether or not a disease is neurasthenia unless a 
 careful examination be made. It is true, how- 
 ever, that cases of neurasthenia due to causes 
 which are enumerated below actually do exist. 
 
 In popular language neurasthenia is " nerv- 
 ous breakdown." It is purely a functional dis- 
 ease, not characterized by any gross or micro-
 
 8o YOURS FOR SLEEP 
 
 scopical lesion that can be found by present 
 methods of examination. Observers are inclined 
 to regard simple cases as due to a fatigue neu- 
 rosis of the nervous system ; that is, a state of the 
 nervous system wherein work has exceeded re- 
 pair. 
 
 The disorder is insidious in its onset. It is 
 only after months or years of overwork or im- 
 proper living that the afflicted begins to realize 
 that all is not well with him. Once fully estab- 
 lished the disease tends to persist for a more or 
 less indefinite time. Wronged nature is a severe 
 taskmaster. She suffers wrongs at first with pa- 
 tience, but should the sinner continue to err she 
 forgives only after exacting a severe repentance. 
 
 Much neurasthenia depends upon hereditary 
 influences. As Osier says, we are not all brought 
 into the world with the same supply of nerve 
 capital. Born of sickly parents, we are visited by 
 their maladies. Plumbism, migraine, the gouty 
 diathesis, alcoholism, syphilis, moral perver- 
 sions, the neuroses in the progenitors are prone 
 to weaken the nervous stability of the offspring, 
 thereby rendering him a prey to nervous and 
 other disorders, if early, prompt, and effectual 
 measures are not instituted to guard against them 
 measures are not instituted to guard against them. 
 Improper child training, which includes im-
 
 NEURASTHENIA Si 
 
 proper habits of sleep, eating, exercise, study, 
 etc., does much to undermine the stamina of 
 healthy children, and so renders them susceptible 
 to the disorder. 
 
 Neurasthenia is a disease of the working 
 period of life. It is rare before twenty, still fre- 
 quent enough. It attacks the sexes without dis- 
 tinction, and is particularly common among 
 Hebrews, Slavs, immigrant Scandinavians, and 
 in northern latitudes. Climate has been blamed 
 for the latter fact. When the English, at the 
 time Beard's first articles appeared, disparag- 
 ingly termed it the American disease, they were 
 right, for it is one which we must claim as 
 mostly our own. The pressure under which we 
 live, the competition under which we live, the 
 long hours of labor and the short hours of rest, 
 the worry associated with the problem of liv- 
 ing, the strife after the immortal dollar, feed its 
 fire. 
 
 There are many other factors which may either 
 cause or lend a hand in its causation. Any dis- 
 ease, whether acute or chronic, may so devitalize 
 the nervous system as to throw it out of working 
 order. Injury, slight or severe, may start it on 
 its way. Of much importance are excesses of all 
 kinds. Too free an indulgence in alcohol, coffee, 
 tobacco, tea, long kept up, may so excite the nerv-
 
 82 YOURS FOR SLEEP 
 
 ous system as to keep it constantly in tension, 
 until it finally breaks. The French injunction, 
 Cherchez la femme, is no place better applicable 
 than in this disease. Venery, masturbation, un- 
 natural desires and practices, are very patent 
 contributing factors. 
 
 Mentally the neurasthenic is much disturbed. 
 He is irritable, memory is defective, attention 
 disorganized, insight dulled. The capacity for 
 mental work becomes a burden ; to read, to write, 
 or even think, may produce so much discomfort 
 as to be almost impossible. Depression and in- 
 trospection harass his well-being. Palpitation of 
 the heart, so often an accompaniment of the dis- 
 order, leads him to believe he has serious dis- 
 ease of that organ; while sexual disturbances 
 harass him more. Fear is generated fear of men, 
 of places, of trains, of ships, of light, of dark- 
 ness, in fact fear of any kind may be his. While 
 ready to admit the utter lack of reason in his 
 phobias, he confesses himself powerless to free 
 himself. He is peevish, faultfinding, easily ex- 
 cited to rage or to tears. Affection for wife, 
 children, boon companions, may be lost; their 
 sight may be repulsive, and rather than see them 
 he may remain away from home or deny himself 
 to visitors. He finds something to worry about, 
 most probably a groundless something. His
 
 NEURASTHENIA 83 
 
 mind is in a state of revolution : all is chaos, life 
 is almost unbearable, for 
 
 " The mind is its own place, and in itself 
 
 Can make a Heaven of Hell, a Hell of Heaven." 
 
 Paradise Lost. 
 
 Sleep is practically always disturbed. To be 
 a neurasthenic is to be an insomniac, but the re- 
 verse is not true. There may be a difficulty in 
 getting to sleep ; the sleep may be fragmentary. 
 It may be disturbed by bad dreams. The suf- 
 ferer may be able to sleep only at night, never 
 by day, no matter how fatigued. Others fall 
 asleep when they most desire to keep awake. 
 Their sleep fails to refresh; they awake ex- 
 hausted, troubled, weak. Knowing the difficulty 
 they have in wooing slumber, they are tortured 
 during the day with thoughts of night. They 
 approach it with fear and trepidation, obsessed 
 with the idea that sleep has ostracized them, that 
 they cannot sleep, no matter how much they 
 strive. Perfused with the phobia, " I won't 
 be able to sleep," they cannot sleep until the 
 mind leaves the rut and finds the open road. 
 And the open road is tranquillity. 
 
 Hearing, taste, smell, and vision are often dis- 
 turbed. Ringing in the ears may prove trouble- 
 some ; the sound of the clock, the ringing of the
 
 84 YOURS FOR SLEEP 
 
 doorbell, the prattle of children, may drive the 
 sufferer frantic and force him to seek solitude 
 and stillness, and even then peace is not to be 
 found, for the mind still is turbulent. Food that 
 formerly procured praise now excites complaint; 
 it may taste badly, it may not be fresh, it has not 
 been cooked properly, and thus the affectionate, 
 sympathetic wife is driven to tears, fearful that 
 love has flown out of the window, into a fairer 
 bosom, maybe. Bad odors may be a source of 
 reproach, where none can be found. The eye- 
 sight may become dimmed, there may be an in- 
 ability to fix attention on the printed page; there 
 may be blurring of vision, specks before the eyes, 
 pain in the eyes, etc. 
 
 Headache is a common feature. It may be 
 spontaneous, or induced by exertion no matter 
 how slight. Usually, it is at the back of the 
 cranium, but it may occupy any other region, 
 as the frontal, the temporal. Disagreeable 
 sensations in the head, as dreariness, light- 
 ness, murmuring, buzzing, are often exasper- 
 ating. 
 
 Backache, generally appreciated in the small 
 of the back, and frequently radiating up to the 
 neck and down the flanks, is more or less con- 
 stant. Tenderness of the spine, stiffness, numb- 
 ness, pricking, tightness, pain, soreness, and hosts
 
 NEURASTHENIA 85 
 
 of other disagreeable sensations may be experi- 
 enced. 
 
 Nervous indigestion is not often absent The 
 appetite may suffer no alteration or it may be 
 diminished or increased. Weariness after eat- 
 ing, heartburn, gaseous eructations, borborygmi, 
 constipation, contribute to further torture the 
 sufferer. Palpitation of the heart, most often due 
 to indigestion, fosters the patient's attention on 
 that organ. The arteries may visibly throb, thus 
 simulating disease of the aortic valve, for which 
 it is mistaken by those possessing some knowledge 
 of medicine. The pulse is small, soft, and rapid. 
 Localized sweatings, flushing, coldness of the 
 extremities, indicate the disturbed condition of 
 the vasomotor mechanism. 
 
 All the secretions of the body are diminished. 
 The diminution in the excretion of the urine 
 gives rise to burning sensations, frequent de- 
 sires to urinate, etc. The reaction of the urine 
 changes, which results in a production of phos- 
 phates, which, being white, give a milky appear- 
 ance to the urine, the sufferer imagining that this 
 represents a loss of " vital fluid," and so becom- 
 ing an easy victim of the charlatan. The lessened 
 nerve power, as well as the nervous instability, 
 produces loss of sexual power, premature ejacu- 
 lations, nocturnal orgasms; the sexual appetite
 
 86 YOURS FOR SLEEP 
 
 may so diminish, moreover the act may be so 
 disgusting, and so strain marital relations, as to 
 lead to divorce. 
 
 Since the above symptoms constitute but a 
 few of the many sensations of which the neu- 
 rasthenic constantly complains, it will be seen 
 readily that it is a disorder with not only a wide 
 etiology but also a diversified and complex 
 symptomatology. By the trained physician it is 
 not apt to be mistaken for any other disease, but 
 that the ordinary practitioner is not curing the 
 affection is readily attested by the hosts of suf- 
 ferers who are constantly traveling the rounds, 
 and who, because of this fact, are known to 
 physicians as " rounders." The physician, how- 
 ever, is not to blame. There is no one drug that 
 is a specific for the malady; it requires time and 
 patience. One thing physicians' patients fail to 
 appreciate is that physicians' advice is often of 
 much more value than their prescriptions. If 
 patients would harken to advice more, and closely 
 follow instructions, recourse to drugs, or pla- 
 cebos, would not be necessary. There is a place 
 for drugs in the armamentarium of the prac- 
 titioner, but the vast number of people found in 
 physicians' offices require no drugs, but simply a 
 knowledge of how to live and a willingness to 
 live rightly after knowing how. But the doctor
 
 NEURASTHENIA 87 
 
 who doles out advice, no matter how sound it 
 may be, is regarded as a numskull, whereas the 
 one who is parsimonious of advice, but lavish in 
 the dispensing of bread pills or what not, is 
 ranked as a very competent man. I must be 
 pardoned for perpetuating Barnum's hoary say- 
 ing, "that the public likes to be fooled," but it 
 never was truer than at the present time. 
 
 The questions which to neurasthenics are most 
 important are, Will they get well? What can 
 be done to cure them of the trouble? 
 
 The first question can generally be answered 
 in the affirmative. The vast majority can be 
 cured, or markedly relieved, provided that in- 
 telligent treatment be instituted and the sufferer 
 possesses the fortitude and patience to carry out 
 the measures required of him. The prognosis 
 is, however, modified by certain conditions. An 
 inherited neuropathic tendency does much to 
 offset the possibility of a permanent recovery. 
 Cases occurring before twenty and after forty 
 years of age are less amenable to treatment, 
 though much can be done to improve their 
 state. Relapses are common, but these should 
 not discourage the sufferer, though we must 
 admit that every time the machine breaks down 
 it becomes weakened and repair is necessarily 
 longer delayed. It must be remembered that cer-
 
 88 YOURS FOR SLEEP 
 
 tain perversions may follow its wake, not so 
 much as a direct result of the disease, but as acts 
 of commission. Chiefly is this true of inebriety. 
 There is a generalized notion that alcohol 
 steadies the nerves, and thus the sufferer may be 
 called upon to try the so-called tonic effects of 
 beers, wines, or liquors, with the result that an 
 alcoholic appetite becomes developed. To tirade 
 upon the detrimental effects of alcohol, whether 
 sick or well, is, I feel, unnecessary, but I cannot 
 refrain from stating that under no consideration 
 is alcohol in any form to be taken at any time 
 during the course of the disease, if ever, unless 
 a competent physician so advises. 
 
 Prevention is, by far, better than cure. The' 
 rich men who contribute millions to the stamp- 
 ing out of such diseases as typhus, plague, etc., 
 are not only doing a worthy act of charity, but 
 are saving their own skins at the same time. If 
 among the poor and unfortunate communicable 
 diseases are allowed to flourish it will not be long 
 before these same diseases are carried to the mil- 
 lionaire's door; money may be powerful, but all 
 the money in the world cannot save a loved one, 
 once he is in the throes of a ravaging disease. 
 
 As far as we know, neurasthenia is not a germ- 
 borne disease, but we do know that unhealthy 
 parents may directly or indirectly transmit it
 
 NEURASTHENIA 89 
 
 to their children, and that improper training of 
 the offsprings of apparently normal parents may 
 occasion or predispose to the affection. The real 
 treatment of neurasthenia, then, should be pre- 
 ventive, and should be begun at birth. I will 
 not debate the question whether or not we are 
 justified in preventing the marriage of persons 
 suffering from diseases likely to be visited upon 
 their progenies. We know that certain diseases 
 are inherited, as some types of insanity, epi- 
 lepsy, hemophilia, migraine, ichthyosis, nervous 
 derangements, etc. The Biblical passage, to the 
 effect that the sins of the fathers would be visited 
 upon the children of the third and even the 
 fourth generation, most probably had reference 
 to that grim disease syphilis, which, we know, 
 wreaks fearful havoc. Charity and pity should 
 be the stimuli prompting sufferers from these 
 diseases to forswear marriage, but the call of 
 brute instinct is too strong, I fear, to mend mat- 
 ters. Neither can I conscientiously advocate 
 limitation of offsprings as a preventive measure. 
 Marriage obligates propagation of the race. The 
 law of God so ordains, though the law of man 
 may rule otherwise. 
 
 Be these affairs as they may, if we bring chil- 
 dren into the world, it is our solemn duty not 
 only to guide their footsteps along the path of
 
 90 YOURS FOR SLEEP 
 
 virtue, but the path of health as well. To neglect 
 the child's corporeal existence is practically as 
 sinful as to openly expose the child to tempta- 
 tion. Particularly should parents, themselves 
 sufferers from neurotic or other disease, be mind- 
 ful of this fact. Because of neglect of it there 
 are today people in madhouses or walking the 
 streets who, in their hearts, think of their 
 parents with a sorrow akin to hatred because it 
 was in the latters' power to have shielded them 
 from the torments which now enslave them, 
 but which opportunity they passed by either 
 through neglect or ignorance. 
 
 How, then, should a child be reared so as to 
 minimize the tendency to the neuroses? 
 
 First of all it is necessary that it receive ade- 
 quate hygiene. By this is meant plenty of sleep, 
 a maximum of fresh air, careful baths, and good 
 food. The latter is of more importance than 
 it appears on first sight. The stuffing into in- 
 fants of all sorts of proprietary foods (so- 
 called) is tremendously detrimental. The best 
 food for any animal is the milk of its mother. 
 If for any reason a mother be unable to supply 
 her child with breast milk, the next best food is 
 pure, wholesome cow's milk. The alarming 
 death rate among artificially fed infants should 
 hasten mothers, especially that class who con-
 
 NEURASTHENIA 91 
 
 sider child-bearing an unwelcome burden, and 
 who are so devoid of maternal affection, too 
 lazy or too stingy as not to nurse their flesh and 
 blood, to realize that they are mothers in name 
 only, obeying the call of passion and paying 
 the price rather than fulfilling the divine mis- 
 sion ordained for them with their creation. 
 Should any mother wilfully and without just 
 cause, no matter whether she be the wife of 
 potentate or peasant, deprive her offspring of 
 the nourishment which she alone should furnish 
 it, and should that child succumb to disease of 
 faulty nutrition, or should its vitality be brought 
 to such an ebb as to render it a prey to other dis- 
 ease, then that mother is morally culpable. I 
 refrain from saying she is a murderer, but such 
 a title might suit her better. 
 
 Allowing children to partake of meat, coffee, 
 or tea is responsible for many neurotics in later 
 life. There is no excuse for ignorance as to 
 what constitutes the proper food for any child 
 at a given age. Physicians are not so few that 
 they may not be consulted ; but if the immortal 
 dollar is esteemed more than the child's health, 
 there are numerous societies for infant welfare 
 which will be glad to supply the information 
 gratis. 
 
 The neurotic child needs careful training.
 
 92 YOURS FOR SLEEP 
 
 Neurotic parents cannot do this, nor should 
 they attempt it. Rather let the child be under 
 the tutelage of some broad-minded instructor; 
 and since its mind is weak and easily disturbed, 
 let the body be cultivated more than the mind. 
 Schoolwork should not be permitted until the 
 child is seven or eight years old. Home study 
 should be as light as possible. Talks of bogies 
 and other stories which tend to excite the mind 
 and engender fear are to be tabooed. 
 
 If the mother be given to spells of nervous 
 excitement the child should be hustled away 
 during their sway. Domestic altercations should 
 never be permitted in the child's presence. 
 Talks that foster a spirit of cheerfulness alone 
 should be indulged in. It is of course neces- 
 sary that discipline be maintained, but this 
 should be left to one who is not apt to overdo 
 it. Gentleness and kindness will lead more 
 steps aright than the Solomonic code. 
 
 The physical make-up should be hardened 
 by outdoor sleeping or at least sleeping in a 
 well-ventilated room by systematic exercise 
 in the open air, by morning cold baths, friction, 
 etc. The child's summers should be spent in 
 the country. 
 
 When the time comes to decide the future 
 career of the child, let one that favors the
 
 NEURASTHENIA 93 
 
 muscles rather than the mind be chosen. Out- 
 door occupation is preferable to an indoor one, 
 and a country life to a city one. 
 
 The proper treatment of neurasthenia, once 
 it becomes fully established, belongs to the phy- 
 sician. It is quite impossible to formulate any 
 one method of treatment, because the treatment 
 of each individual case is entirely different 
 from another. There are, however, a few points 
 of treatment which it may be well to consider, 
 inasmuch as they are more or less applicable 
 in the vast majority of cases. 
 
 One of the most important adjuncts in the 
 treatment of neurasthenia, the agent that is most 
 insistently demanded by the therapeutist, is rest. 
 The rest may be absolute or partial, dependent 
 upon the temperament of the individual, the 
 sex, and the financial condition. In minor 
 cases, especially where the symptoms result 
 from overwork, a few weeks' cessation of work 
 and a sojourn amid new scenes may be all that 
 is necessary. Retiring just after the evening 
 meal, and not arising until the toil of day de- 
 mands, may prove efficient. A rest at midday is 
 also beneficial. 
 
 In severe cases absolute rest must be en- 
 joined. This entails not only a complete separa- 
 tion from business, but an isolation from family
 
 94 YOURS FOR SLEEP 
 
 and friends. A sea voyage may fulfill this re- 
 quirement admirably, or a visit to a foreign 
 country may prove as serviceable. It must be 
 borne in mind that the large cities must be 
 avoided, else the benefit is lost. London, Paris, 
 Berlin, and all other European centers are as 
 noisy and exciting as American cities. Nor- 
 way in summer, Egypt in winter, and Mexico at 
 any season of the year are the best retreats. 
 
 The Weir Mitchell rest cure is often em- 
 ployed. Since this requires experienced nurses 
 for its application, it is not within our province 
 to discuss it. In general, however, it consists of 
 absolute rest in bed, isolation from family, care- 
 ful and frequent feedings, massage, electricity, 
 suggestive therapeutics, etc. When properly 
 carried out it produces marked improvement, 
 but relapses may occur at any time during the 
 treatment from the slightest break in technic. 
 While it may be instituted in the home, it is 
 much more efficaciously employed in a sana- 
 torium. 
 
 Of the value of rest there can be no doubt 
 Time must be given the shattered nervous 
 system to recuperate. To suggest an ocean voy- 
 age, a month at a sanatorium, a few weeks at 
 the seashore, would not meet the approval of 
 the man of moderate circumstances who needs
 
 NEURASTHENIA 95 
 
 must work for a living. Though it is a rich 
 man's disease, the poor man can do much to 
 improve his own state. A Sunday excursion on 
 the river, frequent visits to the theater, a game 
 of golf, long siestas on the farm, a fishing trip, 
 would not strain his pocketbook. While there 
 is a certain amount of work associated with 
 these avocations, such work is prone to call into 
 play parts of the brain that have long been dor- 
 mant, while the remainder of the brain is more 
 or less at perfect rest. 
 
 It was in 1860 that John Hilton first delivered 
 his lectures on the value of rest in the treatment 
 of disease. His scholarly remarks are now 
 classic utterances. On page 6 of his work, 
 "Rest and Pain" there appears the following 
 letter from a Doctor Hood, which, I think, will 
 prove conclusively the benefits of rest upon the 
 mind. 
 
 "MY DEAR SIR In reply to your inquiries, 
 I may state that I am frequently applied to for 
 the admission of lunatics to this hospital (Beth- 
 lehem), whose insanity is caused by overmental 
 work, anxiety, or exertion, for whose cases noth- 
 ing is required to restore the mental equilibrium 
 but rest. Therapeutic measures are not neces- 
 sary: all the mind seems to need is entire re- 
 pose. I do not by this mean to imply that the
 
 96 YOURS FOR SLEEP 
 
 patient reduced to a state of nervous hypo- 
 chondriasis, or the depression of melancholia, 
 is to lead an indolent life. Such a course would 
 only aggravate the disease, and probably result 
 in complete dementia; but that those faculties 
 which have been overstretched should have an 
 opportunity of regaining their elasticity by rest 
 and relaxation. For example, an accountant 
 whose whole day is spent in calculation and 
 thought becomes, by overwork, so mentally fa- 
 tigued that he is incapable of working out with 
 accuracy the most simple sum in arithmetic. 
 Sensible of his incapacity, which perhaps may 
 result in the loss of his situation, and with pov- 
 erty then staring him in the face, he becomes 
 melancholic, and medical advice is sought. His 
 physical functions are healthy; no medicine is 
 required or taken, but a holiday from the count- 
 ing house, freedom from all thought and anxi- 
 ety, the substitution of amusement for labor, 
 restore his mind to a healthy state, and he re- 
 turns to business as competent as he ever was. 
 I have now under my care a man who for some 
 years past has been subject to occasional attacks 
 of melancholia. He is occupied as a composi- 
 tor, and, being both a clever and trustworthy 
 man, is constantly employed. He works early
 
 NEURASTHENIA 97 
 
 and late for many consecutive hours, and for 
 some months all goes well; but the stretch on 
 the mind ultimately causes a breakdown, from 
 which he cannot rally, unless he leaves his busi- 
 ness for a month or six weeks, and takes a com- 
 plete holiday. He tells me that the cause of 
 his mental suffering is concentration of thought 
 and that rest removes the weight and agony of 
 melancholia. In a word, he takes a month's 
 holiday, engages in no occupation requiring 
 thought or bringing with it anxiety, and re- 
 turns to his duties with the mind of a young 
 man. Some people may reply, * This is not 
 rest; it is only a change of employment.' I 
 maintain it is perfect rest to the faculty which 
 has been overworked. Of course we do not pro- 
 pose that the whole mind should remain fallow, 
 but that the pressure should be removed from 
 the particular part which is fatigued. 
 
 " I could give you many illustrations from the 
 wards of this hospital, where we are called 
 upon to treat mental symptoms in the cases of 
 governesses, students, clerks, and clergymen; 
 and rest is all they require, and with that the 
 most aggravated cases are restored." 
 
 The old order rarely changes. What was 
 true concerning rest in the days of Hilton is 
 true today, if not more so.
 
 98 YOURS FOR SLEEP 
 
 One agent of value within the reach of the 
 humblest of us is water. Neurasthenics seem 
 to possess a decided aversion to it either exter- 
 nally or internally. This fact helps to explain 
 the diminution of the body's secretions, prac- 
 tically always a concomitant of the disease. 
 Water is beneficial in many ways. Internally, 
 it is the most natural and safest cleanser of the 
 system yet discovered. Externally, properly 
 employed, it is a tonic. Short, cold baths taken 
 in the morning, and combined with sprinkling, 
 showering, or rubbing, prove invigorating to 
 the body in general and the nervous system 
 particularly. The spinal douche is very valu- 
 able. It is administered by means of nozzles 
 held about ten feet away from the patient, a 
 strong stream being played up and down the 
 back for a few seconds only. Prior to its use, 
 the patient receives a short, hot-water bath. 
 The cold spinal bath may, at times, be rendered 
 more effective by alternating it with a hot 
 douche. 
 
 Should active exercise be contraindicated, 
 some method must be found to overcome the 
 sluggishness of the system that would otherwise 
 develop under the rest cure. This is combatted 
 by means of massage, but since it can only be 
 properly carried out by a skillful masseur an
 
 NEURASTHENIA 99 
 
 enumeration of the various movements employed 
 would not prove beneficial. Electric treatment 
 falls in the same category; that is, it requires a 
 trained operator to use it successfully. 
 
 Diet is also a matter of importance. Though 
 many simple and elaborate diet schemes have 
 been advocated, the gist of them all is to over- 
 feed rather than underfeed, provided the di- 
 gestive organs be in a receptive mood. Milk 
 and milk products, beef extracts, vegetables, 
 and cereals should form the main bulk of the 
 diet. If indigestion or constipation be present, 
 they are to be treated along the lines suggested 
 in the chapter pertaining to those disorders. 
 Nerve stimulants, such as tea and coffee, are to 
 be avoided. Caffeine-freed coffee is now ob- 
 tainable, and to its use there is no serious objec- 
 tion. Tonics, nervines, or other medicaments 
 are not to be employed except under the advice 
 of a physician. 
 
 It goes without saying that if some pathologi- 
 cal disease apart from the neurasthenic condi- 
 tion be present, it should receive proper medical 
 attention. With its improvement the general 
 state of health becomes improved, and the neu- 
 rasthenia is more easily conquered. 
 
 For the insomnia practically always present 
 in the disease, a warm bath or an alcohol rub
 
 ioo YOURS FOR SLEEP 
 
 at bedtime generally promotes sleep. A glass 
 of hot beef tea, malted milk, or cocoa will aid 
 materially. Since the insomnia is but a symp- 
 tom of neurasthenia, it is futile to treat the in- 
 somnia and neglect the underlying conditions. 
 As long as the cause is not removed sleeplessness 
 will persist. Once the cause is removed the in- 
 somnia will right itself. 
 
 As before stated, no definite treatment can be 
 outlined for neurasthenia. Its therapeusis be- 
 longs to the physician. But the sufferer must 
 aid himself if he wishes cure. He can do this 
 by being patient and zealous in carrying out the 
 doctor's instructions. He must not give way to 
 thoughts of doubt concerning his recovery, but 
 constantly harbor the truth that he will get well. 
 And he will, else the fault is mostly his own. 
 
 "In everything the middle course is best; all things in excess 
 bring trouble to men." PLAUTUS.
 
 CHAPTER VI 
 INDIGESTION AND CONSTIPATION 
 
 "The fate of a nation has often depended on the good or bad 
 digestion of its prime minister." VOLTAIRE. 
 
 " Physic is of little use to a temperate man." BACON. 
 
 SOMEONE has written that heaven is largely a 
 matter of digestion, which expression the pun- 
 ster further amplified by saying that the most 
 masterful and soul-stirring depictions of hell- 
 fire were all conceived by dyspeptics in the 
 throes of paroxysms of gastralgia. Be this as 
 it may, it is certain that persons subject to di- 
 gestive disturbances spend many an unhappy 
 hour, but in the vast majority of cases they alone 
 are to blame for their discomforts. 
 
 It is a rather surprising fact that so few of 
 us possess any definite idea of the mechanism 
 by which food is transformed in the digestive 
 organs into less complex material capable of re- 
 placing the waste constantly occurring in the 
 system with every breath we draw. If we had, 
 we might eat more sanely, and eat to live, rather 
 than live to eat; and instead of regarding the 
 
 101 ~
 
 102 YOURS FOR SLEEP 
 
 stomach as a machine powerful enough to break 
 stones, we might rightly realize that it is a deli- 
 cate and a sensitive organ, willing and ready 
 to functionate properly when not maltreated, 
 but more susceptible to be rebellious when over- 
 worked. 
 
 The greatest mistake we make is to consider 
 the mouth as but a temporary receptacle for 
 food a place to chew a little, taste littler, and 
 digest littlest. Our teeth were given us for a 
 greater and more useful purpose than adorn- 
 ment. They were intended for chewing not the 
 rag, but food; and the salivary secretions have 
 a more important office than that of lubricating 
 the mouth. Primarily, they were intended, not 
 only to moisten every bolus of food so as to 
 facilitate deglutition, but mainly to furnish 
 enzymes, or ferments that would transform 
 starch into sugar. If the food is allowed to 
 pass into the stomach with no consideration for 
 salivary importance, the burden of starch di- 
 gestion is thrown upon the intestines, which 
 must, therefore, work overtime, and maybe be 
 unequal to the task. Moreover, Hemmeter, a 
 very able authority and author of several vol- 
 umes on "Diseases of the Stomach and In- 
 testines," has stated that saliva during the proc- 
 ess of mastication liberates into the blood
 
 INDIGESTION AND CONSTIPATION 103 
 
 stream a hormone that stimulates a flow of gas- 
 tric juice. In other words, the saliva is not only 
 valuable inasmuch as it furnishes enzymes 
 which start the process of carbohydrate diges- 
 tion, but also because it furnishes an agent 
 which forewarns the stomach of the food it is 
 about to receive, and, being forewarned, the 
 stomach is forearmed. 
 
 Much indigestion results from imperfect 
 mastication. Horace Fletcher has demon- 
 strated and proved conclusively that if food is 
 masticated until every particle of taste has left 
 it, that in time the palate will learn to close re- 
 flexly, thus not permitting unchewed food to 
 pass it. By his teachings many dyspeptics have 
 been markedly benefited, if not wholly cured of 
 their stomachic troubles. To allow imperfectly 
 chewed food to pass into the stomach is a sin 
 against nature. It taxes the stomach to extra, 
 often impossible, endeavor, lengthens the time 
 of digestion, and, in fact, what digestion that 
 is accomplished is improperly done, inasmuch 
 as the juices are incapable of permeating all 
 parts of the ill-prepared masses. As a result of 
 this, fermentation occurs ; organic acids, such as 
 lactic and butyric, are formed which not only 
 cause the sufferer temporary pangs of pain and 
 belching, but also serve to irritate the mucous
 
 104 YOURS FOR SLEEP 
 
 membrane of the stomach, leading to a produc- 
 tion of mucus. The circulatory mechanism of 
 the organ is disturbed, and if the process is long 
 continued more or less permanent pathological 
 changes occur. Fermented material, after be- 
 ing buffeted about the stomach for a consider- 
 able time, is forced through the pylorus into the 
 duodenum, or first portion of the intestines. It 
 is as if the stomach said: " See here, I've done 
 about all I'm able to for this stuff. See what 
 you can do with it." 
 
 When food is properly digested by the stom- 
 ach its entrance into the duodenum causes a 
 liberation of pancreatic juice, bile, and the di- 
 gestive juices of the small intestines. The mech- 
 anism by which this is effected is rather com- 
 plicated, so it need not concern us here. When 
 the food is improperly prepared it is forced out 
 into the intestines at a time when least ex- 
 pected. We know that when food enters the 
 stomach the other digestive glands assume in- 
 creased activity, and pour out their juices in 
 happy anticipation of the coming feast. There- 
 fore, these juices are practically wasted. The 
 intestinal secretions are unable to overcome 
 the foreign stomach acids, with the result that 
 the reaction of the intestines becomes acid in- 
 stead of remaining alkaline, as it is normally;
 
 INDIGESTION AND CONSTIPATION 105 
 
 irritation is produced, and, finally, intestinal in- 
 digestion is added to gastric indigestion. 
 
 Well-masticated food is promptly, thor- 
 oughly, and properly digested, and more of it is 
 absorbed into the system. Because of the latter 
 fact less food is needed to satisfy the demands of 
 the body for new material. Endurance and 
 strength, as well as mental activity, are in- 
 creased, as numerous tests have shown. 
 
 A potent factor for indigestion is diseased 
 teeth. A spongy condition of the gums, which 
 bleed easily and exude pus, we know as Riggs* 
 disease. The toxins generated by the micro- 
 organisms causing the disease, being absorbed 
 into the blood stream, are not only causative of 
 indigestion, but also of many other diseases, as 
 clinical testimony will verify. Therefore, it be- 
 hooves the sufferer from indigestion particu- 
 larly to give his teeth the attention that is their 
 due. If they are diseased, a capable dentist can 
 put them into a healthy condition in quick 
 time. The benefit that may result is by no 
 means infinitesimal. 
 
 There are, of course, many varieties of indi- 
 gestion. Thus, indigestion may be stomachic 
 or intestinal. It may be due to deficient secre- 
 tion of acid, to oversecretion, to dilatation of
 
 106 YOURS FOR SLEEP 
 
 the stomach, to ulcer or cancer of the stomach, 
 to defective motility, etc., but most often the in- 
 digestion did not originate in the stomach or 
 intestine, but is secondary to disorder of some 
 other part of the body. 
 
 The form of indigestion which most often 
 provokes insomnia is that caused by fermenta- 
 tion, which most often manifests itself by pain 
 and flatulence. There are many agents recom- 
 mended for this condition, the simplest of which 
 are a few drops of ginger, peppermint, aromatic 
 spirits of ammonia in a glass of hot water, 
 sipped slowly, compound tincture of cardamom 
 in teaspoonful doses, massage of the abdomen, 
 heat to the stomach, etc. 
 
 When indigestion has existed for any period 
 of time, it is to the sufferer's advantage to con- 
 sult a physician. The taking of the various so- 
 called sure cures for dyspepsia, advertised in 
 the daily press and elsewhere, is not good prac- 
 tice. If we wished a suit made, we would go to 
 the tailor; to have a watch repaired, to a watch- 
 maker, etc. ; but when it comes to a question of 
 medicine, we are our own doctors, or else allow 
 someone not versed in medical science to do the 
 prescribing. The doctor does not suffer be- 
 cause of this; it rather increases his revenue, be- 
 cause the various diapepsins, dyspepsia tablets,
 
 INDIGESTION AND CONSTIPATION 107 
 
 and what not are much overrated. If they do 
 good, it is only temporarily. No disease can 
 be cured unless the cause is removed, and the 
 only person competent to find the cause is one 
 who has devoted his life to the subject a phy- 
 sician. 
 
 But since most of the disturbances of digestion 
 depend upon sins of omission and sins of com- 
 mission we can, at least, doctor ourselves by aid- 
 ing nature as much as possible. Regular hours 
 for meals, moderate exercise, fresh air, attention 
 to the sanitation of our mouths, the mastication 
 of our food, and the spending of suitable time at 
 table are salutary measures. The choosing of 
 suitable food is also important. As Osier says: 
 " The platter kills more than the sword." Hot 
 bread, ice water, pancakes, pies, tarts, heavy 
 pastries, fried foods, ice cream, soda water, 
 condiments, alcohol, tea and coffee, have ruined 
 many a digestion. Moreover, we should re- 
 member that the majority of us eat too much. 
 George Cheyne, who reduced himself from 448 
 pounds to comfortable proportions, in his four 
 hundred and forty-eighth aphorism says: 
 " Every man after Fifty ought to begin and lessen 
 at least the quantity of his Aliment, and if he 
 would continue free from great and danger- 
 ous Distempers and preserve his Senses and
 
 io8 YOURS FOR SLEEP 
 
 Faculties clear to the last, he ought every seven 
 years to go on abating gradually and sensibly, 
 and at last descend out of life as he ascended 
 into it, even into a Child's Diet." We should 
 bear in mind, too, that because Adam and Eve 
 ate themselves out of house and home, it is no 
 logical reason why we should follow their ill 
 example. 
 
 Constipation is another malady which causes 
 much ill health. By constipation is meant the 
 passage of insufficient amounts of fecal matter, 
 or its prolonged retention in the intestinal canal. 
 It is not a disease of itself, but is simply an in- 
 dication of some underlying functional or or- 
 ganic disease. 
 
 A movement of the bowels is produced in the 
 following way: After the food is digested by the 
 stomach, it is passed, a little at a time, into the 
 small intestines. The secretions of the small 
 intestines, pancreas, and liver are alkaline, and 
 so when the interaction between the acid gastric 
 juice and the alkaline juices occurs, an irrita- 
 tion, with the production of gases, results 
 which serves to stimulate muscular contractions 
 of the bowels. Added to this, the respiratory 
 movements of the diaphragm impart a back- 
 ward and forward motion to all parts of 
 the canal, churn the food contained in it,
 
 INDIGESTION AND CONSTIPATION 109 
 
 and aid its passage onward. The passage is 
 further aided by nerve endings situated in the 
 gut. 
 
 In the small intestines are secreting glands 
 which serve to further digest the food, and cells 
 which cause its absorption into the blood and 
 lymph streams. By the time the digested food 
 reaches the cecum most of its nutriment has been 
 absorbed, but as it still contains much fluid it is 
 easily propelled along. At the cecum, or be- 
 ginning of the large intestine, the gut ascends 
 perpendicularly, so that progress is slow and 
 much water is thereby abstracted. Through the 
 transverse colon the food, which now is waste, 
 is pushed by means of the contractions of the 
 abdominal muscles and the diaphragm, and is 
 passed into the descending colon. Thence, by 
 force of gravity and the contractions of the 
 muscles of the gut, it descends into the sigmoid 
 flexure of the colon; thence into the rectum, be- 
 ing turned from side to side by means of the 
 valves of Houston. In the anal canal, its last 
 resting place, are numerous sensory nerves, pres- 
 sure on which creates the desire to defecate, 
 which latter is accomplished by means of the 
 abdominal muscles and the diaphragm exerting 
 pressure on the gut. 
 
 When for any reason the contents of the in-
 
 no YOURS FOR SLEEP 
 
 testines are not adequately removed, the entire 
 system becomes perverted. The food waste is 
 robbed of its liquid portion, noxious gases are 
 formed, which are partly absorbed; the action 
 of the flora of bacteria constantly present in 
 the intestines generates toxins which also are ab- 
 sorbed. Indigestion, distention of the stomach, 
 fetor oris, coated tongue, headache, drowsiness, 
 mental dullness, insomnia, bad dreams, vertigo, 
 angina, anemia, chlorosis, melancholia, hypo- 
 chondriasis, and numerous other symptoms may 
 result. 
 
 While the causes of constipation are numer- 
 ous, for the most part the disorder is, like indi- 
 gestion, the result of sins of commission and 
 omission. In the description of the mechanism 
 by which the bowels are moved we have 
 learned what an important part the abdominal 
 muscles and the diaphragm play. Therefore, 
 those who lead sedentary lives are predisposed 
 to the affection, and it behooves such per- 
 sons to exercise. At many of the well-known 
 sanatoriums exercise is an importarit adjunct 
 of treatment. Massage, electric batteries, medi- 
 cine balls, etc., are considerably used in these 
 resorts, but much better results can be obtained 
 by bicycle riding or horseback riding. But for 
 those who for one reason or other cannot in-
 
 INDIGESTION AND CONSTIPATION in 
 
 dulge in any of these the following exercises 
 are recommended in a Bulletin of the Texas 
 Board of Health: 
 
 EXERCISE i. The best "liver loosener" is 
 known as the " cradle rock." It is performed in 
 the following manner: Stand with the legs 
 wide apart. Raise both arms above the head, 
 clasp the thumbs together, and stretch the arms 
 at full length, rigidly upward. While in this 
 position, bend the body over as far as possible 
 to the right, and then to the extreme left. Eight 
 times each way will be enough in the beginning, 
 but you will accustom yourself to this exercise 
 so that you can rock fifty times in each direc- 
 tion. This exercise massages the liver and 
 greatly strengthens and stimulates that organ. 
 
 EXERCISE 2. Stand as before, with the legs 
 wide apart but with the hands on the hips. Now 
 bend over to the right and try to touch the 
 floor, just in front of the right toe, with the right 
 hand. Leave the left leg straight, but bend the 
 right knee. While thus pointing downward 
 with the right arm, throw the left arm straight 
 upward in the air. As soon as you touch the 
 floor, recover to first position with the hands on 
 the hips and legs far apart. Do this eight 
 times: then reverse to left side, putting right 
 arm in the air and touching the ground in front
 
 ii2 YOURS FOR SLEEP 
 
 of the left toe with the tips of the fingers of the 
 left hand. 
 
 EXERCISE 3. Stand with legs together, feet 
 firmly planted on the floor. Stretch arms out 
 straight at sides and on a level with the 
 shoulders. While in this position, rotate the 
 trunk on the hips from the extreme left to the 
 extreme right Do this until fatigued, and in- 
 crease the number of times you do this from day 
 to day. 
 
 A frequent cause of constipation is laziness. 
 The call of the bowels for evacuation is neg- 
 lected and, consequently, the sensory nerves of 
 the intestines become atonic. The false mod- 
 esty of women, who neglect their toilet duties 
 for fear of exciting attention, is a very common 
 factor about which no more should needs be 
 said. We must remember that the bowels are 
 susceptible to good habits, but more so to bad 
 ones. It is perfectly possible to train them by 
 going to stool at a regular time each day, so 
 that one or more evacuations may be had ; even 
 if, for the first few days, no success is met with, 
 the practice should be continued. Results will 
 surely follow. Another habit deserving of con- 
 demnation is the reading of newspapers or other 
 literature in the toilet. This is detrimental, in- 
 asmuch as it does not permit the whole mind
 
 INDIGESTION AND CONSTIPATION 113 
 
 to be concentrated upon the act about to be per- 
 formed, so that the movements may be incom- 
 plete or the desire to evacuate be temporarily 
 destroyed. 
 
 The failure to take a sufficient amount of 
 water daily is conducive to constipation, by 
 reason of the fact that it tends to harden the 
 fecal mass and so render its passage difficult. 
 It is well that water be taken ad libitum. Not 
 only is water beneficial to the bowels, but to all 
 other portions of the human system as well. 
 It was formerly thought that water taken with 
 meals diluted and so lessened the efficiency of 
 the gastric juice. Physiologists are now in- 
 clined to believe that water stimulates the gas- 
 tric function. However, no harm will be done, 
 even should there be a deficient secretion of 
 acid, if water be taken in full potions between 
 meals. The sipping of a cup of hot water or 
 hot milk on waking, or before meals, will often 
 give relief in obstinate varietes of the complaint 
 where all other remedies, medicinal and other- 
 wise, have failed. A few drops of lemon juice 
 added to the water enhance its value. 
 
 Overeating and the stimulation of the appe- 
 tite by means of condiments, wines, alcoholic 
 liquids, and rich foods are worthy of considera- 
 tion. Coffee is constipating owing to its empy-
 
 ii 4 YOURS FOR SLEEP 
 
 reumatic oil, and tea because of its tannin con- 
 tent. One should not eat too much, nor yet too 
 little. Too much food is apt to distend the gut 
 and lessen its contractile power and its sensi- 
 bility, while too little food leaves but little 
 waste for the intestines to work upon. A mixed 
 diet containing both nitrogenous and carbohy- 
 drate foodstuffs is the one par excellence. A 
 plate of wheaten grits at breakfast or the use of 
 bran mush is often productive of bowel move- 
 ments. If bran is used it should be thoroughly 
 washed and boiled for half an hour, if purchased 
 in bulk. Sterilized bran is to be preferred. It 
 may be mixed with other food, or hot water may 
 be added to it. A tablespoonf ul is to be eaten at 
 each meal. 
 
 Green or canned corn is serviceable. Fruits in 
 general are good. Figs are especially valuable. 
 Strawberries, raspberries, and blackberries tend 
 toward constipation. Blueberries and prunes are 
 the most laxative of all fruits. A favorite remedy 
 of Von Noorden is to have his patients soak 
 prunes in cold water for twenty-four hours. 
 They are to be eaten without cooking. The bet- 
 ter the quality of prunes used the better the re- 
 sults. In general, bulky foods, such as fresh 
 vegetables, coarse Graham bread, bran bread, 
 fruits, special vegetables as carrots, parsnips,
 
 INDIGESTION AND CONSTIPATION 115: 
 
 turnips, spinach, and kale are to form a regular 
 role in the dietary; while white bread, pastry, 
 condiments, potatoes, bananas, and heavy foods 
 are to be omitted. 
 
 Kohnstamm, believing that most constipation 
 is due to meat eating, in his treatment of the con- 
 dition, excludes all meats, fish and poultry. Milk, 
 cocoa, milk soups, etc., form the major part of 
 the allowable food. If flatulency develops the 
 milk is reduced in amount. Meat soups and 
 meat broths are not objected to. Such a diet is 
 said to bring results in from one to four days. 
 Meat, especially white meat, is renewed after one 
 or two weeks of treatment, but at the outset it is 
 best not to use it more than once a day. Kohn- 
 stamm is very enthusiastic over the value of 
 flaxseed in this condition, he being probably the 
 first one to use it for such a purpose. The amount 
 of flaxseed recommended is from two to five tea- 
 spoonfuls, and is best administered in soups, teas, 
 or other liquid food. The seed should, of course, 
 be fresh and clean ; if necessary, washed before 
 using. It should not be bitten, but swallowed 
 whole. The action is mechanical, moisture be- 
 ing absorbed which, by reason of the bulk it 
 produces, stimulates peristalsis. 
 
 Attention to the skin is often beneficial; cold 
 baths, or, if these produce depression, hot baths,
 
 n6 YOURS FOR SLEEP 
 
 followed by vigorous rubbing of the abdomen, 
 are productive of good. 
 
 There are, of course, many causes for consti- 
 pation, and consequently there is no specific for 
 the removal of it. If some underlying dis- 
 order, such as heart or kidney or nerve disease, 
 exists, or should stricture of the bowel, as an 
 example of a local cause, be present, active 
 treatment at the hands of a comperent and 
 ethical practitioner of medicine or surgery is 
 indicated. 
 
 The use of drugs as a routine procedure is to 
 be condemned. As Oliver Wendell Holmes 
 rightly remarks: " The disgrace of medicine has 
 been the colossal system of self-deception, in 
 obedience to which mines have been emptied of 
 their cankering minerals, the vegetable kingdom 
 robbed of all its noxious growths, the entrails of 
 animals taxed for their impurities, the poison 
 bags of reptiles drained of their venom, and all 
 the inconceivable abominations thus obtained 
 thrust down the throats of human beings suffer- 
 ing from some fault of organization, nourish- 
 ment, or vital stimulation." 
 
 There are times when drugs are imperatively 
 needed, and also times when drugs must be used 
 until a normal state of the bowel has been ob- 
 tained; but barring these two exceptions drugs
 
 INDIGESTION AND CONSTIPATION 117 
 
 only serve to aggravate the condition. Most of 
 the agents employed are irritating to the mucous 
 membrane lining the intestinal canal, are con- 
 ducive to inflammation, and lead ultimately to 
 stasis if long continued. In the whole materia 
 medica there is but one drug for which any tonic 
 effect is claimed, that drug being cascara. The 
 many advertised medicines claimed to be cura- 
 tive are, therefore, misrepresented; some of 
 them deceive. Thus, under the name Fruitola, 
 a so-called cure for gallstones was exploited. 
 Fruitola was examined in the laboratory of the 
 American Medical Association in 1910. The 
 summary of the Association's rinding at that time 
 was ". . . it is concluded that the liquid portion 
 of Fruitola is olive oil flavored with anise while 
 the powders accompanying the liquid are the 
 well-known seidlitz powders." When olive oil 
 and seidlitz powders are taken internally they 
 form masses resembling gallstones. Beecham's 
 Pills, Carter's Liver Pills, Cascarets, and the 
 rest of the motley pill group, depend upon drugs 
 for their effects. 
 
 Enemata for the relief of constipation are not 
 to be encouraged. They are temporarily useful, 
 but continued use of them is apt to be fraught 
 with danger, inasmuch as they distend the lumen 
 of the gut and destroy the gut's own inherent
 
 n8 YOURS FOR SLEEP 
 
 power to act this in spite of what " internal 
 bath " treatments may claim. 
 
 It therefore devolves upon us, if we are to 
 be free from the trouble, to depend less upon 
 drugs and more upon natural methods. Nature 
 will cure if given half a chance, and we must 
 remember that she has no chance if we live at 
 odds with her laws. 
 
 "Bad men live, that they may eat and drink; whereas good 
 men eat and drink, that they may live." SOCRATES. 
 
 "The man with educated bowels will eclipse the man with an 
 educated brain. However, we should have both." HUBBARD.
 
 CHAPTER VII 
 
 HYPERTENSION AND ARTERIO- 
 SCLEROSIS 
 
 " Care keeps his watch in every old man's eye, 
 And where care lodges, sleep will never lie." 
 
 Romeo and Juliet. 
 
 THE expression, " A man is as old as he feels," 
 has now given way to, " A man is as old as his 
 arteries." By this is meant, that if a man of 
 sixty, for instance, has arteries that are soft and 
 elastic, and the pressure of the blood within them 
 is not high, that man is physically young and his 
 prospects of reaching a ripe old age are very 
 good. On the other hand, if a man of thirty or 
 forty has arteries that are stiff and inelastic, with 
 a high blood pressure, this man's chances of at- 
 taining the threescore-year-and-ten mark are 
 very poor. 
 
 The circulation of the blood depends upon the 
 following factors principally: The heart is the 
 pump which forces the blood into the arteries. 
 The arteries, which consist chiefly of elastic 
 tissue, expand and retract with each beat of the 
 heart, and thus convert an intermittent stream 
 
 119
 
 120 YOURS FOR SLEEP 
 
 into a continuous one. The small arteries regu- 
 late the flow of blood to the different parts of 
 the body, while the capillaries, or smallest 
 arteries, form a bed which irrigates all the tis- 
 sues and supplies them with nourishment. The 
 return of blood to the heart is effected by the 
 veins and the lymph vessels. 
 
 A knowledge of the force with which the 
 blood circulates in the vessels is of considerable 
 importance, as may be recognized from the fact 
 that many insurance companies now require their 
 medical examiners to determine the blood pres- 
 sure of all applicants for policies. Any devia- 
 tion from the normal is regarded with suspicion, 
 and many a man, who looked the picture of good 
 health to his friends, has been denied a policy 
 simply because his blood pressure was a little 
 in excess of what it normally should be in one 
 of his age. The rejection, therefore, meant that 
 the applicant was a poor risk. 
 
 To ascertain the blood pressure of an individ- 
 ual, physicians use a little device known as a 
 sphygmomanometer. A rubber band is adjusted 
 to the person's arm, and by means of air pumped 
 through a rubber tube the blood current is shut 
 off. The pressure of the blood within the artery 
 is recorded on a dial, or in a graduated mercury 
 column. If a man is told that he has a blood
 
 HYPERTENSION 121 
 
 pressure of 140, for instance, it means that the 
 force of his blood current is powerful enough to 
 raise a column of mercury 140 millimeters high. 
 A meter is about 39.37 inches, and a millimeter is 
 one one-thousandth of a meter. 
 
 Blood pressure varies in different persons. 
 What is normal for one is not normal for another. 
 Moreover, it varies under different influences, 
 as rest, exercise, mental excitement, etc. The 
 average blood pressure, which we may regard as 
 the normal, is between 120 and 140 millimeters 
 of mercury. In old persons it may vary between 
 140 and 160 and not be pathological. An easy 
 way to remember what the normal pressure is, 
 is to add 100 to the age. Thus if an individual 
 were thirty years of age, his blood pressure 
 should be about 130. 
 
 High blood pressure is most common in associ- 
 ation with hardening of the arteries, or arterio- 
 sclerosis, as it is called. It may, however, be met 
 with in individuals who give no evidence of suf- 
 fering from that affection, and who show no signs 
 of heart or kidney disease, with which high pres- 
 sure is also found. High pressure, with no signs 
 of underlying disease, is of frequent occurrence 
 in hard workers, indulgers in tea, coffee, tobacco, 
 and alcohol, and in those who worship at the 
 shrine of Venus not too wisely but too well. In
 
 122 YOURS FOR SLEEP 
 
 some instances of this kind the pressure will 
 reach 180. 
 
 Unfortunately, high blood pressure, or hyper- 
 tension, as it is also known, is not generally pro- 
 ductive of subjective sensations, thus filling the 
 individual so affected with a false sense of se- 
 curity. Headache, slight attacks of indigestion, 
 throbbings, and other apparently trivial discom- 
 forts may be experienced now and then, but are 
 not regarded as being of sufficient importance as 
 to require the services of a physician. Hyperten- 
 sion eventually results in arterio-sclerosis, which 
 is a very serious malady. 
 
 Arterio-sclerosis consists in a replacement of 
 the normal elastic tissues of the arteries by a 
 hyaline material which, sooner or later, under- 
 goes calcareous degeneration, rendering the ves- 
 sels stiff, hard, brittle, and inelastic. Because 
 the arteries no longer expand and retract with 
 each beat of the heart, the heart must doubly 
 labor in order to compensate for the pathological 
 state of affairs. Hypertrophy of the heart fol- 
 lows, and evidence of this and of the laborious- 
 ness with which it works is found in its heaving 
 impulse against the chest wall, the 'pulsations of 
 the vessels in the neck, and in the booming 
 character of the cardiac sounds. The heart can- 
 not adapt itself to systemic conditions. The
 
 HYPERTENSION 123 
 
 small arteries are supplied with nerves, called 
 vasomotor nerves, the function of which is to 
 govern the size of the arteries. There are two 
 main divisions, those which dilate and those 
 which contract; or, in other words, those which 
 increase the size of the vessel's lumen and those 
 which decrease it. The heart also has one of 
 these vasomotor nerves incorporated in it, known 
 as the depressor nerve to the heart. If for any 
 reason the work of the heart becomes too labori- 
 ous, under normal conditions an impulse travels 
 up this depressor nerve to the vasomotor center 
 situated in the medulla oblongata. From this 
 station impulses are sent to the nerves governing 
 the size of the many small arteries situated in the 
 abdominal cavity, and known as the splanch- 
 nic vessels. These vessels dilate, and thus the 
 heart, not having so much resistance to over- 
 come, works more easily. When arterio- 
 sclerosis exists this mechanism is no longer 
 possible. The heart enjoys no respite, but, 
 like a true friend, works on, until at length it 
 breaks down. Or it may be that, under sudden 
 strain, the vessels of the splanchnic area no 
 longer acting as a safety valve, the pressure be- 
 comes too strong for the sclerotic vessels. Con- 
 sequently one or more of these ruptures. This 
 is a frequent happening, as illustrated by the f re-
 
 124 YOURS FOR SLEEP 
 
 quency of apoplexy, which is nothing more than 
 a rupture of a cerebral blood vessel. 
 
 Arterio-sclerosis has a wide etiology. Many 
 cases are due to overeating, particularly of meats 
 and highly seasoned foods. Muscular overwork, 
 and competitive athletics in particular are com- 
 mon causes. The pressure under which we live, 
 and worry play a large role. Renal disease and 
 cardiac disease produce it either primarily or 
 secondarily. Gout, poisoning by lead, alcohol, 
 or metabolic poisons are responsible for many 
 cases. Syphilis is the most important single cause. 
 In many cases the condition is hereditary, it 
 not being uncommon to find whole families 
 afflicted at an early age. Lastly, it occurs as a 
 senile change, and occurring as such may be re- 
 garded as a physiological process. 
 
 Arterio-sclerosis may produce symptoms or 
 not. When well developed the temporal 
 arteries stand out prominently, are tortuous, and 
 resemble twisted rubber pipe stems. They feel 
 hard and cannot be wholly compressed beneath 
 the finger. Normally an artery feels elastic, soft, 
 and may be so compressed that pulsation cannot 
 be detected beyond the site of the pressure. The 
 sphygmomanometer has a high reading. 
 
 When symptoms are present they vary accord- 
 ing to the chief site of the morbid process. Thus,
 
 HYPERTENSION 125 
 
 a sclerosis of the coronary arteries, which supply 
 the heart muscle, may cause attacks of angina 
 pectoris. The heart may dilate either suddenly, 
 which causes sudden death, or slowly, in which 
 case dropsy, difficult breathing, cough, indiges- 
 tion, etc., arise. Sclerosis of the abdominal vessels 
 may cause symptoms varying from what are 
 taken as minor digestive disturbances to attacks 
 of severe abdominal pain. Since changes take 
 place in the kidneys as a result of the sclerosis 
 of the vessels, evidence of them is not hard to 
 find. The first complaint of the person may be 
 that he has to get up very frequently during the 
 night to pass water. Or there may be headache, 
 dimness of vision, specks before the eyes, eczema, 
 etc. Intermittent claudication, manifested by a 
 muscular weakness, tingling, pain, and a sensa- 
 tion of anesthesia, particularly in the extremities, 
 may be the presenting sign. 
 
 Cerebral arterio-sclerosis produces many 
 symptoms. There may be lessened mentality, 
 disturbance of memory, headache, vertigo, trans- 
 ient paralyses, etc. While not a constant accom- 
 paniment, sleep is often disturbed. The reason 
 for this is that the cerebral vessels, no longer 
 able to contract and retract, are more governed 
 by the effects of gravity than by nerve influences. 
 When the person lies down the brain becomes
 
 126 YOURS FOR SLEEP 
 
 congested, and, as we have learned, this is not 
 conducive to sleep. During the day the individ- 
 ual may be drowsy, because the blood sinks to 
 the extremities. The drowsiness in the daytime 
 and the inability to sleep at night, so often found 
 in the aged, may be explained by a somewhat 
 similar reason namely, that because of heart 
 weakness, which is physiological with senility, 
 the blood is not easily sent through the brain in 
 the upright posture. Once the recumbent posi- 
 tion is assumed posture fills the cerebral vessels. 
 Other factors, of course, play roles, but there is 
 no doubt that gravity has much to do with it. 
 
 Hardening of the arteries is serious, for many 
 reasons. As a result of it aneurism of the heart, 
 degeneration of the heart, plugging of the vessels 
 supplying the heart, gangrene of the extremities, 
 apoplexy, paralyses, etc., may occur. 
 
 Once sclerosis of the vessels becomes well es- 
 tablished the pathological condition is irremov- 
 able. A consideration of the causes which pro- 
 duce it should convince us that, apart from 
 hereditary influences, they are all within our con- 
 trol. It is true that gout often occurs in individ- 
 uals who have led lives quite in accord with 
 right living, and who are suffering because of 
 the sins of their high-lifed ancestors. But the 
 majority of its sufferers deserve no pity, for they
 
 HYPERTENSION 127 
 
 alone are responsible for their state. For a 
 very good article on gout the reader is referred 
 to Benjamin Franklin's " Dialogues between 
 Franklin and the Gout." It may be mentioned, 
 in passing, that in its parting advice Gout says 
 to Franklin : " My object is your good, and you 
 should be sensible that I am your real friend." 
 
 True old age rarely has a chance to produce 
 arterio-sclerosis. Most of us are prematurely 
 senile ; at seventy, or sixty even, our arteries are 
 corrugated and hard, and because of this we ex- 
 hibit all the symptoms and signs of age that 
 mark the man of fourscore years and ten, or even 
 the centenarian. Methuselahs no longer exist; 
 the average length of life is becoming shorter and 
 shorter year by year, but that this is so we alone 
 are responsible, for most of the diseases from 
 which men die so early are preventable. 
 
 Most of us wish to live to old age and to be ac- 
 tive in it. When a man does attain a length of 
 years beyond the average he is asked to give the 
 secret for his longevity. These secrets, so-called, 
 are at times valuable, often inane. For in- 
 stance, one man will say that he owes his long 
 life to a vegetarian existence, another to avoid- 
 ance of alcohol, and still another to going bare- 
 footed. There is no definite rule which will 
 guarantee us a long life. Certain of us
 
 128 
 
 are doomed to early graves by reason 
 of a poor inheritance, while others of us 
 are swept away by accident or pestilence. How- 
 ever, there is no one, no matter how unsound he 
 may appear to be in body, who may not be im- 
 proved, and given only a fair physical frame- 
 work there is no reason why we should not live 
 to a comparatively good old age. 
 
 Certain substances we know to be distinctly 
 opposed to the achievement of longevity. Among 
 these is alcohol. To my mind there is no better 
 temperance sermon than that found in As You 
 Like It, II, 3. Adam, a fourscore-year-old serv- 
 ant, speaks as follows : 
 
 "Let me be your servant: 
 
 Though I look old, yet I am strong and lusty; 
 For in my youth I never did apply 
 Hot and rebellious liquors in my blood; 
 Nor did not with unbashful forehead woo 
 The means of weakness and debility; 
 Therefore my age is as a lusty winter, 
 Frosty, but kindly. Let me go with you." 
 
 We have, of course, numerous examples of 
 apparently hardy old men who claim that they 
 have partaken of strong liquors all their lives. 
 We must remember, however, that we are not all 
 possessed of the same make-up, that what does 
 not seem to harm one will kill another. For in-
 
 HYPERTENSION 129 
 
 stance, the death rate among artificially fed in- 
 fants is appalling. The worst of all artificial 
 foods, probably, is condensed milk. Take a 
 group of ten new-born infants and place them 
 on a diet of ordinary condensed milk and it is 
 safe to say that many will die within a very 
 short time, providing the diet remains un- 
 changed. Yet now and then, we find an infant 
 who thrives on any kind of food, no matter 
 how unsuitable it may appear to be. This is a 
 clinical fact which most pediatricians will at- 
 test. Just as condensed milk is unsuitable for 
 the vast majority of infants to use a homely 
 example so is alcohol unsuited for the vast 
 majority of adults. Alcohol is not properly a 
 food but a narcotic, habit-forming poison. 
 Many patent nostrums are particularly rich in 
 their alcohol content, but the effects of alcohol 
 are the same whether taken across the bar of the 
 saloon or that of the drug store. 
 
 The investigations of Cabot and others have 
 thrown some doubt upon the ability of alcohol 
 to cause arterio-sclerosis, but we do know posi- 
 tively that it weakens every organ of the body, 
 and unquestionably shortens life. Being detri- 
 mental to the human economy, he who is solici- 
 tous for his body's welfare should eschew it. It 
 is all very well to tirade on its ill effects, but find-
 
 i 3 o YOURS FOR SLEEP 
 
 ing individuals who have the courage of their 
 convictions and who give it up is another matter. 
 Once the alcohol appetite is formed it is very 
 difficult to starve out. Advertised nostrum cures 
 there are many, most of which, if not fraudulent, 
 are sold under false and dangerous pretenses. 
 A strong will power is the only requisite for 
 the eradication of the habit. 
 
 Tobacco is another substance which has 
 a tendency to shorten life. On the sub- 
 ject of tobacco smoking much has been writ- 
 ten, much of which is untrue. While the 
 most rabid denunciators of tobacco deal leniently 
 with the cigar or pipe smoker, they are quite 
 vehement in their hatred of the user of the 
 cigarette. The most scathing arraignment of 
 the cigarette smoker that I have ever read is con- 
 tained in a little booklet called " The Cigaretist," 
 written in a biased manner, but which will 
 appeal to haters of the weed, even though it has 
 no scientific support. 
 
 The poison contained in tobacco is principally 
 nicotine, named after Jean Nicot, who intro- 
 duced it in the form of snuff to the court of 
 Catherine de Medici, in the sixteenth century. 
 Besides nicotine, tobacco contains many other 
 harmful substances; nicotianin, which gives it its 
 flavor; and pyridin, marsh gas, ammonia, hydro-
 
 HYPERTENSION 131 
 
 cyanic acid, coal gas, carbolic acid, furfural, etc., 
 on burning. Smokers' sore throat is due to 
 pharyngeal irritation produced by these sub- 
 stances. In the cheaper grades of tobacco they 
 are present to a very noticeable degree. 
 
 The percentage of nicotine varies, according 
 to the kind of tobacco used. The " London 
 Lancet," in 1912, stated that cigarette smoke con- 
 tains from 3.75 to 84 per cent., pipe mixture 
 smoke, used as a cigarette, 79 per cent., pipe 
 smoke, 77 to 92 per cent, and cigar smoke, 31 
 to 63 per cent. Thus, it will be seen that the 
 cigarette is less toxic, as concerns the nicotine 
 effect, than is either the pipe or the cigar. 
 Nicotine is a very powerful narcotic poison, 
 closely allied to prussic acid in its action. One 
 drop on the unbroken skin of a rabbit will cause 
 instant death. 
 
 Much of the abuse heaped upon the cigarette 
 is not deserved. There is no doubt that its use 
 stunts the growth of the youth and destroys his 
 nervous and mental organization, but this effect 
 would be more striking if a cigar or pipe were 
 used. In adults its evils are usually few. 
 
 There are, of course, many brands of tobacco, 
 and their potency for evil varies accordingly. 
 The higher grades of Havana cigars, for in- 
 stance, contain less nicotine than the cheaper
 
 i 3 2 YOURS FOR SLEEP 
 
 grades in which there may be enough nicotine to 
 kill two men. While cigarette smoking causes 
 an increase in the rapidity of the heart's action 
 and raises the blood pressure, cigar smoking does 
 both to a greater degree. The consensus of 
 opinion, however, is against the cigarette, and 
 it must be admitted that the impartial tests con- 
 ducted by unbiased observers have demonstrated 
 that cigarette smoking is slightly more harmful 
 than either pipe or cigar smoking. 
 
 That smoking has much pleasure no user of 
 Lady Nicotine will deny, but the non-user is apt 
 to say, with James I, that it is " a custom loath- 
 some to the eye, hateful to the nose, harmful to 
 the brain, dangerous to the lungs, and the black 
 stinking fumes thereof nearest resembling the 
 horrible Stygian smoke of the pit that is bot- 
 tomless." 
 
 Many smokers are troubled with what is 
 known as smokers' heart, a condition of irregu- 
 larity of cardiac action, often accompanied by 
 twinges of pain in the heart area. While not 
 serious in itself, it must not be forgotten that 
 sudden death has occurred from it. The condi- 
 tion will never improve until the tobacco habit 
 has been conquered, and even then, if the habit 
 has been of long duration, normal heart action 
 may not be regained.
 
 HYPERTENSION 133 
 
 High blood pressure, which smoking causes, 
 is no doubt due to nicotine's stimulation of the 
 adrenal glands. These glands are situated above 
 the kidneys and supply to the blood stream a 
 substance which accelerates heart action and 
 raises blood pressure by contracting the small 
 arteries. Excessive smoking also weakens the 
 lungs, prevents proper absorption of oxygen, 
 diminishes mental efficiency, and lethargizes the 
 body. In susceptible individuals it may produce 
 what is known as tobacco amblyopia, character- 
 ized by a gradual dimness of vision and foggy 
 vision. The sufferer sees better in the evening 
 and the visual disturbance is more marked in 
 bright light. The stronger tobaccos used in 
 pipes and cigars are most often responsible. 
 Smoking when the stomach is empty, as well as 
 impairment of the general health, predisposes 
 to the complaint. If the tobacco be stopped, 
 vision gradually improves, though in severe 
 cases there may be a permanent diminution in 
 the acuity of vision. 
 
 Excessive tobacco users are often troubled by 
 catarrh of the mouth, throat, and nose, irrita- 
 tions of the eyes, laryngitis, insomnia, acid dys- 
 pepsia, irritability, and restlessness. Tobacco 
 does not increase the capacity for mental work, 
 as is commonly imagined. The only reason why
 
 i 3 4 YOURS FOR SLEEP 
 
 smokers do better work than when deprived of 
 their customary pleasure is because the nicotine 
 acts on them as a stimulant. It is comparable to 
 the taking of morphine by its habitue. When 
 the habit has been removed, the work done is 
 apt to exceed in efficiency that done while under 
 tobacco's influence. 
 
 Quite recently it was claimed that frequent 
 washing of the mouth with a two-per-cent. solu- 
 tion of silver nitrate would destroy the tobacco 
 habit. It may aid, but if the individual has not 
 will power it is ineffectual. Many persons claim 
 that it is impossible for them to forswear smok- 
 ing, but this is not so. If they try hard enough 
 they are bound to succeed. Nothing is to be 
 gained by sudden cessation of the drug, for such/ 
 it is. To my mind the best way to " cut out '' 
 smoking is to convince yourself that tobacco is 
 harmful; read all the literature on its effects 
 that you can procure, and whenever you feel 
 yourself giving up read the most scathing of 
 them again; keep the mouth clean; obtain an 
 abundance of fresh air, practice deep breathing. 
 If you are accustomed to smoke before and after 
 each meal, for the first week omit smoking before 
 meals, and when you have weaned yourself away 
 from this omit smoking after meals. Consider- 
 able will power is necessary. Benefit cannot be
 
 HYPERTENSION 135 
 
 expected early because it takes about three weeks 
 for the nicotine to be eliminated from the 
 system. Moreover, headache and irritability are 
 apt to trouble the individual. It is also noted 
 that smokers, on cessation of the habit, often be- 
 come constipated. This need not alarm one, 
 however, for when the system becomes accus- 
 tomed to the new state of affairs it will right itself 
 of its own accord. 
 
 Some years ago Metchnikoff startled the world 
 by claiming for sour milk the secret of longevity. 
 We know that normally the large bowel contains 
 a large amount of putrefactive bacteria, and it 
 was supposed that the toxins generated by these 
 lessened the years of life. When the number of 
 bacteria in the intestinal canal become much 
 above the normal number, toxins are developed 
 which, in truth, do damage the individual; but 
 the only persons who claim that these toxins are 
 developing in everyone are certain manufac- 
 turers of lactic acid bacilli and other products 
 which are said to be opposed to the intestinal 
 bacteria. 
 
 When one eats excessively of protein food the 
 unused portion becomes the prey of putrefactive 
 organisms. Poisonous substances are thereby 
 formed, absorption of which produces symptoms 
 of disease. This protein poisoning is best con-
 
 i 3 6 YOURS FOR SLEEP 
 
 quered by diminishing the intake of protein, but 
 may also be modified by the drinking of sour 
 milk, which contains lactic acid, in which putre- 
 factive organisms do not thrive. If sour milk 
 or tablets containing lactic acid bacilli are em- 
 ployed, milk, lactose, or starch should be added 
 to the dietary. This is because of the fact that 
 the germs contained in the sour milk and the 
 tablets are destroyed, if not given food such as 
 they require. And the food they live on is food 
 of a carbohydrate nature. Milk, milk sugar, 
 starch, cereals, supply this food. In connection 
 with protein poisoning it may be well to state 
 that eggs are poisonous to some individuals. 
 
 The only way to avoid arterio-sclerosis to 
 reach old age, in other words is to practice 
 moderation in all things. The formula of 
 Cardinal Gibbons, which, to repeat, is regularity 
 of life, moderation in eating and drinking, exer- 
 cise, avoidance of worry, and an ever-abiding 
 trust in God's providence, can easily be followed 
 by all. 
 
 In certain parts of Italy, and in China, I be- 
 lieve, it is the custom of the people to pay the 
 doctor a certain amount each year in return for 
 which they receive a year's medical attention. 
 Because of this, no matter how trivial the ailment 
 may seem to be, the doctor is consulted. Though
 
 HYPERTENSION 137 
 
 such a practice does not exist in our own 
 country, we can approach it by visiting our 
 physician at least twice a year, whether sick or 
 well. Take any group of persons who look to 
 be, and who think themselves to be, in perfect 
 health, and examination will reveal that about 
 one-half of them suffer from a detectable dis- 
 order, which may at present be minor and cause 
 no inconvenience, but which in time will de- 
 velop into an irremovable, or with difficulty re- 
 moved, malady. " A stitch in time saves nine," 
 and just as mighty wars have small beginnings, 
 so do minor complaints magnify themselves. If 
 parents are not convinced of the necessity of 
 frequent physical examinations of their own 
 persons, they should, at least, recognize its im- 
 portance to the growing child. Many so-called 
 backward children are suffering from ocular, 
 nasal, teeth, or throat disease; conditions readily 
 cured if detected early, but with difficulty if 
 the morbid states are allowed to progress for any 
 length of time. 
 
 A person with arterio-sclerosis should not be 
 discouraged. His chances of a long life, while 
 not the best, are^ still good enough to warrant 
 his obeying all the laws of right living which he 
 should have heeded years before. It is not yet 
 time for him to say, " Let us eat, drink, and be
 
 i 3 8 YOURS FOR SLEEP 
 
 merry, for tomorrow we die." It is perfectly 
 possible for a person with moderately advanced 
 arterio-sclerosis to live ten, twenty, or more 
 years, providing he lives right and is under 
 medical care. 
 
 The treatment of the disease when developed 
 belongs to the physician. There are, of course, 
 a number of measures that the sufferer may 
 utilize in improving his state. For instance, the 
 amount of food eaten should be cut down four 
 small meals being better than three large ones. 
 The diet should be mostly vegetarian, the food 
 well chewed, and the bowels well kept open, by 
 saline cathartics, if absolutely necessary. Water, 
 in small amounts, is by no means contraindi- 
 cated; the sufferer may partake liberally of 
 alkaline mineral waters, to promote the kid- 
 ney function. A daily hot bath is serviceable. 
 Exposure to wet or cold, and also cold baths 
 are harmful. Alcohol should not be used, 
 though if the individual has been a steady 
 drinker small amounts of white wine or gin may 
 be allowed, never beer or the sparkling liquors. 
 Tobacco should also be diminished in amount. 
 Residence in mild climates, such as that of Lower 
 California, is valuable. Cases in which worry 
 cannot be eliminated are practically hopeless. 
 Exercise should be mild. The clothing should
 
 HYPERTENSION 139 
 
 be such as will favor the excretions of the skin; 
 flannels in winter, medium-grade underclothes 
 in summer. 
 
 As the general condition improves and the 
 blood pressure becomes lowered, the insomnia 
 will disappear. Lying with the head high may 
 help sleep. Old people whose circulatory appa- 
 ratus is feeble will often find sleep by drinking 
 some hot, mildly stimulating drink, such as beef 
 tea, before bedtime. 
 
 There are many drugs which will lower the 
 blood pressure, and thereby produce sleep, when 
 the sleeplessness is due solely to high blood pres- 
 sure. They are safe only when intelligently em- 
 ployed, and had best be used only under the di- 
 rection of a physician. 
 
 " To abstain, that we may enjoy, is the epicurianism of reason." 
 
 ROUSSEAU.
 
 CHAPTER VIII 
 EYE DEFECTS 
 
 " What a curious workmanship, is that of the eye, set in the body, 
 as the sun in the world ; set in the head, as in a watch-tower, hav- 
 ing the softest nerves for receiving the greater multitude of spirits 
 necessary for the act of vision." CHARNOCK. 
 
 MIGHTY oaks from little acorns grow; so also do 
 mighty diseases develop from comparatively 
 insignificant sources. And just as it takes years 
 for the oak to mature, so also does it often take 
 years for a disturbance in the human system to 
 manifest itself in a manner appreciable to the 
 sufferer. In this respect nature is too indulgent; 
 she permits herself to be abused unreasonably 
 for a long time without betraying any sign of 
 indignation, yet, sooner or later, her patience is 
 bound to be exhausted, and then, as if mindful of 
 all past offenses, she bursts out in a revolution 
 that is not easily quelled. 
 
 It is the little things in life that count, and it 
 is also the little defects of the body that are pro- 
 ductive of severe and serious consequences. This 
 fact we too frequently forget or overlook. 
 Moreover, if we suffer from a comparatively 
 
 140
 
 EYE DEFECTS 141 
 
 grave disease, and are told by the physician that 
 it depends upon a slight perversion in some other 
 part of the body, we are inclined to scoff, match- 
 ing our slight knowledge of medicine, learned 
 probably from newspapers or " patent medi- 
 cine " pamphlets, with the knowledge he has 
 obtained only after years of study and at an 
 outlay of thousands of dollars. 
 
 Eye defects afford a good example of the great 
 harm apparently trivial impairments may pro- 
 duce on the body in general, and on the nervous 
 system in particular. While we have for a long 
 time appreciated the influence of eyestrain, or 
 refractive errors in the causation of headache, 
 vertigo, eye pain, eczema about the eyes, etc., and 
 have attributed some of the breakdowns which 
 occur in middle life as being due to these causes, 
 very few of us have even thought of such con- 
 ditions as being responsible in the production of 
 marked neuroses, among which insomnia holds 
 an important place. How a slight refractive 
 error, of which the individual is wholly uncon- 
 scious, and unaccompanied by symptoms directly 
 referable to the eye, could so impair the nervous 
 system as to completely disorganize it, we do 
 not thoroughly understand. Some of us perhaps 
 may ridicule the idea as being purely theoretical; 
 yet when the theory, if such it is, is borne out by
 
 i 4 2 YOURS FOR SLEEP 
 
 a number of experiments, we must cast aside the 
 element of doubt and give vent to a credo. 
 
 In an article entitled " Insomnia and Suicide," 
 which was published in the " London Lancet," 
 an authoritative medical journal, Dr. C. Ernest 
 Pronger, a Fellow of the Royal College of 
 Surgeons, and an eminent English eye specialist, 
 sets forth his views in this regard. He was 
 prompted to write his paper because at a meeting 
 of the British Medical Association, in which 
 eminent specialists in neurology discussed the 
 subject of insomnia, not one mentioned errors of 
 refraction as a possible cause; whereas, after an 
 experience of twenty years, he is firmly con- 
 vinced that all cases of insomnia have as an un- 
 derlying cause an error of refraction, easily 
 remediable by its careful and skillful correction, 
 which means solely the wearing of glasses. 
 
 To quote from Dr. Pronger: " For more than 
 twenty years my attention has been especially 
 devoted to the consideration of the influence 
 that slight refractive errors have in causing many 
 of the functional nerve troubles so prevalent in 
 these days. Among these insomnia has naturally 
 had a prominent place. In my student days we 
 were taught that slight errors of refraction, any- 
 thing below one diopter (the unit of refracting 
 power of lenses), were of no consequence, and
 
 EYE DEFECTS 143 
 
 might be ignored. From a purely visual point 
 of view this was true, but as time went on it was 
 observed that these slight errors, although not 
 causing any visual defect, are of great impor- 
 tance, in that they give rise to sundry neuroses. 
 
 " For a long time, and even now, the view that 
 the correction of slight refractive errors might be 
 a cure for many functional nerve troubles has 
 been scoffed at and ridiculed, but undoubtedly 
 a change is taking place in this respect. 
 
 " Especially should these slight degrees never 
 be ignored in any case of insomnia, and I think 
 it will be found that some error is nearly always 
 present in those cases not associated with organic 
 disease, such as tumor, kidney troubles, and the 
 like, or with persistent pain from any cause. 
 Insomnia is not usually the only symptom, but 
 is generally associated with attacks of great de- 
 pression, and often with giddiness or head- 
 aches." 
 
 To quote from his article a few illustrations 
 of what can be done for the relief of insomnia, 
 and also the difficulties to be overcome in per- 
 suading the patient as to the benefit of glasses, 
 especially if an oculist has already been con- 
 sulted: 
 
 ' The writer of the following letter was with 
 difficulty persuaded by her doctor to consult me,
 
 144 YOURS FOR SLEEP 
 
 for she could not believe that her eyes were 
 responsible for the insomnia from which she had 
 been so long a sufferer, as she had seen an oculist, 
 and her glasses were quite satisfactory, so far as 
 she knew, and she could see quite well with 
 them. 
 
 " Fortunately for her, the doctor insisted, and 
 she came. I modified her reading glasses, and 
 ordered some for constant use. Three months 
 later she wrote: ' I am sleeping wonderfully 
 better since you saw me in May.' 
 
 " The following was a case of very long stand- 
 ing, but I never despair of relieving any case of 
 insomnia if the patient will carry out my instruc- 
 tions to the letter. He writes : 
 
 " c When you stated so confidently that you 
 could cure my insomnia and depression I could 
 not believe it, for I had suffered from these 
 attacks for more than twenty years. They came 
 on at intervals, and lasted for several weeks, and 
 had increased in severity in recent years. While 
 they lasted I felt incapable of transacting any 
 business satisfactorily, and life did not seem 
 worth living. Since adopting your remedy I 
 have been perfectly free from any symptoms of 
 this trouble.' 
 
 " A clergyman had suffered for nearly two 
 years from spells of insomnia, accompanied by
 
 EYE DEFECTS 145 
 
 frequent attacks of palpitation, and a great feel- 
 ing of ' nervousness.' The doctor who sent him 
 to me diagnosed these conditions as due to eye- 
 strain, which proved to be the case, although he 
 would have passed the visual tests as ' practi- 
 cally normal.' He reported subsequently: 
 
 " ' The effects of the glasses have been de- 
 cidedly good, (i) The palpitation has passed 
 away. (2) The nerves are quieter, and normal 
 sleep has returned. You have a most grateful 
 patient, I assure you.' ' 
 
 If we all had the opportunity of reading Dr. 
 Pronger's article, which is entirely too long for 
 reproduction here, we would not long remain un- 
 convinced of the great role refractive errors play 
 in the etiology of insomnia. If we are to form 
 conclusions from the cases he records, then the 
 panacea has been found. Very dogmatically he 
 states that an eye defect is the root of all in- 
 somnia, and while admitting the action of such 
 exciting causes as influenza, shock, worry, etc., he 
 claims that these by themselves would not be so 
 harmful if it were not for the fact that the nerv- 
 ous system had long been taxed by the strain in- 
 duced by refractive errors. 
 
 We should not forget, however, that it is the 
 failing of a specialist to attribute all diseases as 
 proceeding from the organs in which he special-
 
 i 4 6 YOURS FOR SLEEP 
 
 izes. For example, a dentist is apt to regard the 
 teeth as being responsible for most of the diseases 
 to which flesh is heir; a surgeon is apt to view 
 surgery as the sole method of cure. However, 
 pending the corroboration of Dr. Pronger's find- 
 ings, it behooves us to accept his explanation of 
 insomnia, inasmuch as the remedy is simple and 
 within the reach of everyone. 
 
 How is one to know if an error of refraction 
 is responsible for his insomnia? Simply by con- 
 sulting an experienced, careful, skillful oph- 
 thalmologist. By this is meant a doctor who 
 has not only made a special study of the eye, but 
 who has also devoted at least four years of his 
 life to a study of the physiology and pathology; 
 of the body in general. Very many disturbances 
 of the eye are not dependent upon the eye, per se. 
 For instance, kidney disease, arterial disease, 
 constipation, poisoning by alcohol, tobacco, may 
 produce defective vision. The optician, whose 
 offers of free eye examinations we see in the daily 
 papers, has, as a rule, devoted but a short time 
 to the study of the eye, principally to its 
 mechanics. He may make mistakes, and probably 
 serious ones, though it must be acknowledged 
 that, as a class, opticians are honest in their busi- 
 ness dealings. It is said that the advertising opti- 
 cians prescribe glasses whether they are needed
 
 EYE DEFECTS 147 
 
 or not; be this truth or fiction, the optician who 
 can also sign M.D. after his name is not, as a 
 rule, interested in the sale of glasses. He gets 
 his examination fee anyway, and is content with 
 that. 
 
 It may be well to warn the reader as to the 
 use of certain proprietary eye remedies. Some 
 of these are, or have been, advertised in a mis- 
 leading, dangerous manner. For example some 
 of the so-called eye lotions or remedies in their 
 advertisements have stated that there are many 
 people wearing glasses who have no need of 
 them, implying that the nostrums' use would 
 demonstrate that claim. It is, no doubt, true that 
 some people wear glasses for " style." Many of 
 the advertised eye nostrums depend essentially 
 upon common borax for whatever therapeutic 
 value they may possess. The actual cost of a gal- 
 lon of a saturated solution of such borax is about 
 ten cents. Moreover, sufferers from eye diseases 
 such as trachoma and glaucoma may, influenced 
 by their advertisements, use the nostrums for a 
 long time, in the hope of getting well, to learn, 
 too late, that delay in consulting the ophthal- 
 mologist has cost them their eyesight. Again, one 
 is unpardonably ignorant if he allows himself to 
 think that he can diagnose his own case from 
 " patent medicine " books, written probably by a
 
 i 4 8 YOURS FOR SLEEP 
 
 man who has never spent a day in a medical 
 college, and whose knowledge of disease is 
 mostly plagiaristic. 
 
 Reference has been made to glaucoma. While 
 it is, no doubt, amiss to discuss it here, inasmuch 
 as in the etiology of insomnia it plays little or no 
 part, still its comparatively great frequency and 
 the ignorance of the public in general as to its 
 symptomatology and seriousness may justify 
 such a discussion. Again, it is stated that it may 
 be caused by insomnia. 
 
 There are in this country approximately 100,- 
 ooo blind. At least one-quarter of this blindness 
 was preventable. About twenty-five per cent, of 
 the inmates of institutions for the blind are blind 
 because of a disease known as ophthalmia neona- 
 torum, due to a virulent microorganism which 
 infects the new-born at or shortly after birth. 
 The instillation into each eye of the new-born 
 babe of one or two drops of a two per cent, 
 solution of silver nitrate prevents this most seri- 
 ous disease. Other causes of blindness are neg- 
 lect of eye hygiene, accident, disease originating 
 in the eyes or secondary to disease in some other 
 part of the body, etc. Of these diseases glaucoma 
 probably heads the list; at least the majority of 
 the blindness one meets with in hospitals is due 
 to this disease. Though the disease is not al-
 
 EYE DEFECTS 149 
 
 ways preventable, the blindness resulting from 
 its neglect is. 
 
 Glaucoma is a disease of advanced life, occur- 
 ring generally between fifty and seventy years. 
 Its exact cause is unknown, although it is gener- 
 ally believed that the emotions, worry, insomnia, 
 overuse of the eyes, influenza, gout, heart disease, 
 kidney disease, etc., play parts in its etiology. 
 Its main sign is an increase in intraocular ten- 
 sion. There are several varieties of glaucoma, 
 the most common form being spoken of as 
 chronic inflammatory glaucoma. 
 
 The initial signs of the disease are diminution 
 in vision, foggy vision. A ring of rainbow tints 
 is seen around lights. Sometimes there is pain 
 in the eye or head; but this is, as a rule, slight or 
 absent altogether. Some conjunctivitis, or cor- 
 neal injection may be present. All these signs 
 may disappear for years, but they surely reap- 
 pear. The disease is insidiously progressive, 
 does not cause the sufferer any great alarm, and 
 may be dismissed from mind as being of no im- 
 portance. Glaucoma allowed to progress results 
 in degeneration of the eyeball, consequently 
 blindness. 
 
 A person of fairly advanced years who finds 
 vision becoming defective, who requires frequent 
 changes of glasses, who sees rings around lights,
 
 I 5 o YOURS FOR SLEEP 
 
 should not delay in consulting an eye specialist. 
 Eyewashes and glasses lull the sufferer into a 
 false sense of security. The eye is a most valu- 
 able possession, but like many another thing of 
 value it is not fully appreciated until its sight 
 is gone. 
 
 As a person may be suffering from serious 
 disease of the eye and be unaware of it, so also 
 may he see perfectly well and still suffer from a 
 refractive error. Since the schools have had 
 medical examiners it has been found that many 
 children who were regarded as backward even 
 feeble-minded who did not care to study or who 
 fell asleep over their books, who were restless 
 at night, or who suffered from chorea, headaches, 
 enuresis, were suffering primarily from defective 
 vision. Proper eyeglasses transformed them 
 into healthy children. Many adults, too, who 
 are victims of ill-defined disorders which, for 
 lack of a better term, we may call " nervous- 
 ness," are suffering because of a refractive error 
 which needs correction. Their sight may appear 
 good to them, yet, if the eyes were examined, it 
 might be found that while the eye test was practi- 
 cally normal, still there was a slight defect which 
 is often, but should not be, disregarded. Again, 
 a great many individuals are sufferers from de- 
 fective vision in one eye, the other being normal.
 
 EYE DEFECTS 151 
 
 Strain is thereby placed on the good eye, which 
 is harassing to the nervous system and which 
 leads to its instability. 
 
 Too much stress cannot be laid on the admoni- 
 tion that the glasses prescribed must be pre- 
 scribed with great care. There are, indeed, a 
 great many persons wearing glasses that are not 
 suited to their individual cases. This may re- 
 sult from imperfect examination, ill fitting of 
 the lenses, wearing the glasses improperly, or 
 wearing them for a time longer than they were 
 intended. Just as one should make frequent 
 trips to his family doctor or dentist, so also 
 should he, particularly if he wears glasses, call 
 occasionally on his eye doctor. Even if a person 
 has seen an eye specialist, or is already wearing 
 glasses, and still suffers from insomnia, he should 
 not hastily conclude that glasses are impotent 
 for his case. If the glasses are improper a cure 
 cannot be expected. In one of Dr. Pronger's 
 cases, a lady who had for years suffered from 
 insomnia, and who had sought advice from six 
 of the most prominent eye specialists in Belfast, 
 Dublin, and London, was not cured until she 
 had received glasses for reading and for distance 
 that were suitable to her case. 
 
 If one wears glasses it is necessary that he 
 wear them religiously. To wear them for read-
 
 152 YOURS FOR SLEEP 
 
 ing only is not sufficient; they must be worn 
 constantly, and it may be necessary that there 
 be different glasses for reading and for other 
 times. And again, one should not expect a quick 
 cure. If the insomnia is dependent upon an 
 error of refraction, if corrected by glasses and 
 one follows out carefully all the instructions 
 given him, he should begin to improve in a 
 short time, but improvement may be gradual 
 and not very marked. A sufficient time should be 
 allowed to either prove or disprove the efficacy 
 of the glasses. The insomnia represents years 
 of strain; the nervous system must be given 
 time to recuperate. 
 
 Doubtless some of us will wonder how it is, 
 that if eye defects are so numerous, all sufferers 
 from refractive errors do not suffer from insomnia 
 or allied neuroses. Some of these individuals 
 go through life probably unaffected by the im- 
 pairment. However, while we all have the 
 same gross make-up, we all do not react alike. 
 It would appear that in each and every one of 
 us there is an organ, or organs, weaker than the 
 rest. Thus one person, on the slightest prov- 
 ocation, be it from external or internal influences, 
 is afflicted by a skin disorder; another has a 
 stomach that is easily disturbed; another a weak 
 nervous system. The weaker organ is therefore
 
 EYE DEFECTS 153 
 
 easily influenced by the perversions of the others. 
 In this connection it may be well to note the fact 
 that all diseases do not manifest themselves in 
 the regions in which they are actually located. 
 Some disorders give rise to symptoms in other 
 parts which lead one to believe that those parts 
 are solely at fault. Thus a chronically inflamed 
 appendix may cause no pain or other sensation 
 in the appendicial region, but reflexly cause 
 symptoms very much like those of gastric ulcer; 
 gallstones may cause a fermentative indigestion; 
 diseased teeth or tonsils may be the cause of pain- 
 ful feet, etc. 
 
 Of late years nervous troubles, in which is in- 
 cluded insomnia, have superseded all others. 
 Why? Dr. Pronger explains it as follows: 
 
 " Before closing this paper, may I venture on 
 just one suggestion as to the great prevalence of 
 functional nerve troubles and the cause thereof? 
 I have often heard two special causes mentioned, 
 1 the strenuous life of the present day ' and ' the 
 influence of heredity. 7 With both of these I 
 cordially agree, if I may supplement them thus: 
 ' The influence of the strenuous life upon those 
 whose nervous systems have already been con- 
 siderably taxed by the presence of refractive 
 
 error.' 
 
 " Do we not see many men leading the most
 
 I 5 4 YOURS FOR SLEEP 
 
 strenuous lives possible and yet whose nervous 
 systems never falter, and, on the other hand, 
 those whose nerves are shattered but whose lives 
 have been anything but strenuous? As to hered- 
 ity, its influence is shown, in that the initial 
 cause of the neuroses refractive error in one 
 generation is so frequently transmitted, and gives 
 rise to similar neuroses in the next. Do we not 
 have instances of two brothers, or two sisters 
 the one with a normal, evenly balanced nervous 
 system and normal refraction, the other with in- 
 herited refractive error and the highly strung 
 neurotic temperament? 
 
 " It is my firm conviction that it is from the 
 more general recognition, both by physicians 
 and ophthalmic surgeons, of what I have indi- 
 cated as the initial or predisposing cause, and the 
 earlier and more effectual treatment of it, that 
 we must hope for a diminution of this appal- 
 ling number of suicides, and that relief and hap- 
 piness may be brought to that vast number who, 
 victims of insomnia and neurasthenia, or ' nerv- 
 ous breakdown,' are dragging along a miserable 
 existence." 
 
 It is from the experiences of other men that 
 we learn. Of course, their experiences must be 
 proved by others before they can be accepted as 
 fact. Dr. Pronger is, no doubt, sincere in his be-
 
 EYE DEFECTS 155 
 
 lief that eye defects play so great a role in the 
 causation of the neuroses, but we cannot agree 
 that practically all of them are due to this one 
 cause. That some, or even many cases of in- 
 somnia are due to eye defects everyone will agree. 
 Nevertheless, while his findings must be dis- 
 counted somewhat, they are not to be treated 
 trivially by any means, particularly by the in- 
 somniac. The latter may do so, but at his own 
 peril. It, of course, fills some of us with shame 
 to be told that such a seemingly insignificant im- 
 pairment is the cause of our giant troubles. If 
 the insomnia were ascribed to some disease with 
 a high-sounding, almost unpronounceable, yet 
 aristocratic name, we might go away from the 
 doctor's office, clutching our prescription, in a 
 happy frame of mind. 
 
 " Seek and ye shall find," says the Bible. Hope 
 is the fabric which clothes humankind. Rob 
 man of hope, and misery, sorrow, is left. There 
 is hope, no matter how serious or hopeless a 
 person's condition may appear. Yoke Hope to 
 Search, hitch them to Perseverance, and they'll 
 carry the sufferer to Cure. Hope we possess 
 and constantly nourish. Perseverance, if not a 
 possession, may be acquired. But where is Cure 
 to be found? Will the sufferer hasten to Lon- 
 don, to consult the famous eye specialist he has
 
 i 5 6 YOURS FOR SLEEP 
 
 been reading about? Possibly. If he can afford 
 it all well and good; the ocean voyage, the sea 
 air, the change of scene, will help him. But of 
 this there is no need. It is a failing many of us 
 have, rushing off to Dr. So-and-So, who lives in a 
 distant city, because we have read his magazine 
 or newspaper articles, or have heard of him in 
 some other way. Do not sigh, if your child has 
 a congenitally dislocated hip, that, like Armour, 
 if you could afford it, you would send across the 
 waters for Dr. Lorenz. American surgeons can 
 do as well. " Why did you come all the way 
 here?" asked a doctor of a patient who had 
 traveled far to consult him. " You have many 
 doctors as good as I in your own city." This is 
 true of eye specialists ; every fairly large city has 
 competent doctors who should be consulted first. 
 If they fail, which is a remote possibility, then 
 those in other cities may be consulted. 
 
 Wearing glasses is not such a hardship. It is 
 by far to be preferred to sleepless nights. Their 
 cost is trivial ; the good they may do incalculable. 
 When glasses are necessary nothing else can take 
 their place. Procrastination is not only the thief 
 of time but of good intentions. 
 
 Even though one wears glasses, or has no need 
 of them, eye hygiene should not be disregarded. 
 Yet the eye, the most delicate and sensitive of all
 
 EYE DEFECTS 157 
 
 our organs, is constantly being sinned against, 
 through ignorance or intent. Reading in the 
 sun or in bright light, in the glare of an open 
 light, are common offenses against eye hygiene. 
 Reading on moving trains, the street cars, 
 or moving vehicles of any kind causes 
 the book to shake, and thus the eye, in an 
 attempt to follow the printed page, is strained. 
 When one reads by lamplight, or gaslight, 
 either the light should be protected or an eye- 
 shade worn. One should not read facing a light, 
 but with his back to it so that the rays of light 
 fall over the shoulder. Reading while lying 
 down contributes to eyestrain. Reading for 
 hours, by artificial light particularly, and es- 
 pecially in a vitiated atmosphere, is also harmful. 
 As a cause of eyestrain motion pictures de- 
 serve consideration. Motion picture theaters not 
 only undermine their patrons' health when im- 
 properly ventilated, the noxious odors being 
 masked by sprayed perfume, but also when they 
 employ unskilled or careless machine operators. 
 Reels run off rapidly so as to refill the house, 
 machines equipped with poor lenses, poor 
 screens, dim lighting of the pictures, are very- 
 conducive to eyestrain. These are matters which 
 may not be in our power to correct; still we 
 should patronize the better theaters inasmuch
 
 15 8 YOURS FOR SLEEP 
 
 as it is the policy of the better class of motion 
 picture theaters not only to cater to their patrons' 
 comfort and the preservation of their health by 
 proper theater hygiene, but to show pictures that 
 will neither offend the eye nor the soul. 
 
 Prolonged attendance or frequent attendance 
 at motion picture entertainments may cause eye- 
 strain, particularly in those whose eyes are sensi- 
 tive. Many individuals suffer from headache 
 or other discomforts as after effects. This is an 
 indication that glasses are necessary. Even dis- 
 comfort may not then be entirely obviated. The 
 wearing of colored glasses will usually bring 
 relief. Under no circumstances should one sit 
 nearer than twenty feet of the curtain. A place 
 should be chosen where it is not necessary to look 
 upward, as this may cause headache. 
 
 " The eye is continually influenced by what it cannot detect ; nay, 
 it is not going too far to say that it is most influenced by what it 
 detects least. Let the painter define, if he can, the variations of 
 lines on which depends the change of expression in the human 
 countenance." RUSKIN.
 
 CHAPTER IX 
 DISEASES OF THE TEETH AND GUMS 
 
 " Such a pearly row of teeth that sovereignty would have pawned 
 her jewels for them." STERNE. 
 
 IN the etiology of insomnia diseased teeth and 
 gums play no great part, yet sufficient to justify 
 some consideration. Quite a number of indi- 
 viduals who had suffered from sleeplessness for 
 years, and who had practically given up hope 
 of cure, have found their trouble due to ab- 
 scesses at the roots of the teeth, unproductive 
 of pain or other discomfort directly referable 
 to the teeth. Removal of the diseased teeth 
 sufficed to bring about a permanent cure of the 
 insomnia. It is particularly in cases where the 
 teeth are to all external appearances healthy, and 
 especially where defects of the teeth have been 
 remedied by crowns, etc., that the possibility of 
 this part of the body having a relation to the in- 
 somnia should be borne in mind. 
 
 Diseased teeth and gums may produce in- 
 somnia in many ways. Of course we all realize 
 that it is quite impossible to sleep or to do much 
 
 159
 
 i6o YOURS FOR SLEEP 
 
 else when bothered by a toothache, but here the 
 individual knows the reason for his sleeplessness. 
 But in the majority of cases in which the in- 
 somnia is dependent upon oral disease there are 
 no subjective sensations which would lead the 
 person to believe that attention to oral defects 
 would remedy his state. Dental decay is practi- 
 cally always due to infection by microorganisms. 
 These, with the toxins they elaborate, may 
 be swallowed, thus giving rise to indigestion 
 and various other gastro-intestinal disorders 
 which defeat sleep. Or they may be absorbed 
 into the blood and lymph streams, causing cold 
 extremities, muscle soreness, worry, etc. Again, 
 the diseased teeth may directly irritate the nerves 
 supplying them, and reflexly, like eye defects, 
 disturb the nervous system of themselves and not 
 through the intermediation of circulating toxins. 
 It is of only comparatively recent years that 
 the mouth as a source of systemic disease has re- 
 ceived serious attention. Studies have shown 
 that the mouth is the harborer of enormous num- 
 bers of microorganisms of various forms 
 bacteria, molds, and yeasts. Many of these are 
 harmless, but others, by initiating putrefactive 
 processes, or by assuming virulency under condi- 
 tions favorable for their further ingression into 
 the body, may not only cause local disease of the
 
 DISEASES OF THE TEETH 161 
 
 mouth, but severe systemic disease as well. In- 
 dividuals apparently well may be carriers of 
 diphtheria bacilli, the bacilli causing influenza, 
 streptococci, staphylococci and various other 
 pathogenic microorganisms. The bacillus of 
 tuberculosis may be present in the mouths of 
 those who care for uncleanly consumptives. The 
 organism causing pneumonia can be demon- 
 strated in the mouths of a large number of 
 'healthy individuals, various observers giving 
 from eighty to ninety per cent, of positive re- 
 sults. That these persons may be a source of 
 danger to others, especially those who harbor 
 diphtheria germs, is certain; but that they are 
 a constant source of danger to themselves is much 
 more true. In the case of influenza, tuberculosis, 
 pneumonia, the germs causing these diseases may 
 lie in a semi-dormant condition for a long time. 
 While the individual maintains an orderly ex- 
 istence the defensive powers of his body are 
 able to withstand any assaults these organisms 
 may institute; but let him become debilitated by 
 a drinking bout, exposure to inclemencies of the 
 weather, etc., and the possibilities of disease re- 
 sulting, often fatal in type, are very great. Apart 
 from this, the constant swallowing of the germs 
 and their poisonous products with food, drink, 
 or saliva may cause systemic disease. Under nor-
 
 1 62 YOURS FOR SLEEP 
 
 mal conditions the acid of the gastric juice 
 possesses germicidal properties; but when, for 
 any reason, the stomach is diseased, the swal- 
 lowed germs may pass alive into the intestine. 
 Here they may set up an inflammation, or enter 
 the gallbladder, causing an inflammation of 
 this part and predisposing the individual to 
 gallstones. The quality of the bile may be so 
 changed that it can no longer enhance the effi- 
 cacy of the pancreatic and intestinal juices, thus 
 giving rise to what is known as intestinal indi- 
 gestion. It is not improbable that these swal- 
 lowed germs sometimes cause appendicitis and 
 pancreatitis. 
 
 The organisms which produce gum and tooth 
 disease are varied. One that is almost always 
 found in association with such conditions is the 
 endameba buccalis. This belongs to the pro- 
 tozoa, unicellular, animal organisms of a primi- 
 tive type, the largest of them being about five 
 times the diameter of a red blood cell. Endame- 
 bae have been known to inhabit the mouth for 
 over fifty years, but their disease-producing 
 powers were not recognized until a few years 
 ago. Other cases of mouth disease are due to 
 organisms belonging to the plant parasite family 
 streptococci, staphylococci, etc. 
 
 Two forms of mouth disease are usually
 
 DISEASES OF THE TEETH 163 
 
 spoken of, caries and pyorrhea alveolaris, the 
 latter being also known as Riggs' disease. 
 
 Caries, or dental decay, is to a great extent a 
 chemical process. Films of mucin derived 
 from the saliva cover the teeth surfaces, in- 
 closing food particles. This food undergoes 
 fermentation; lactic acid is formed which 
 destroys the lime salts of the teeth. The or- 
 ganic matter left in the teeth becomes infected 
 by bacteria. A cavity is formed in which the 
 bacteria flourish. These may travel up the root 
 canal, thus forming abscesses at the root tips, 
 causing neuralgia, destruction of contiguous 
 parts; or the absorption of the bacteria and their 
 waste products, either by swallowing or by way 
 of the root canals, may produce systemic disease. 
 
 Pyorrhea is an infection of the gums pri- 
 marily. For infection of the gums to take place, 
 it is generally necessary that they be damaged 
 in some way. Wounding the gums by a tooth- 
 pick; injudicious use of the toothbrush or a 
 faulty brush ; injury due to the lodgment between 
 the teeth of hard food particles which cause a 
 pressure destruction of the gums; general 
 diseases, such as scurvy, malnutrition, which 
 lower the resistance of the parts, etc., favor in- 
 fection. In the earlier stages of the disease the 
 individual may note no other abnormal condi-
 
 1 64 YOURS FOR SLEEP 
 
 tion than that brushing the teeth causes the gums 
 to bleed easily. The organisms burrow deeply, 
 destroying the membranes which attach the root 
 of the tooth to the socket. Pus pockets are 
 formed about the root of the tooth which be- 
 comes loosened. In chewing, the bacteria and 
 their products are forced into the circulation; 
 they are also swallowed. When pyorrhea is well 
 developed there is much soreness of the gums 
 which bleed readily, sensitiveness of the teeth 
 and gums, gum boils, exudation of pus from the 
 gums, fetor oris and other well-marked symp- 
 toms. Pus appearing at the free margins of the 
 gums is sometimes due to lime deposits, the re- 
 moval of which suffices to effect a cure. Pyorrhea 
 is estimated as being present in forty per cent, 
 of all individuals, and is responsible for more 
 loss of teeth than any other cause. 
 
 It was at one time believed that the systemic 
 manifestations of diseased oral states were due 
 entirely to the absorption of the toxins produced 
 by the bacteria in their life processes. It is now 
 well recognized that not only do the toxins circu- 
 late in the blood and lymph streams, but the 
 bacteria, live and dead, as well. In the blood 
 stream they cause destruction of the blood cells, 
 thus causing anemia, pallor, coldness, weakness, 
 etc. Very profound conditions of blood im-
 
 DISEASES OF THE TEETH 165 
 
 poverishment have been caused by oral disease. 
 Getting into the outside tissues, the bacteria may 
 give rise to an acute or a chronic inflammation. 
 In a joint they may cause an acute articular 
 rheumatism, or by clogging up the small blood 
 vessels of the part cause an enlargement of the 
 joint with deformity, a condition known as 
 arthritis deformans. Lodging in the muscles, 
 they cause pain, soreness, stiffness, and other dis- 
 turbances diagnosed as " rheumatism." The 
 " growing pains " of children are most often due 
 to the absorption of poisons from diseased gums, 
 teeth, tonsils, adenoids. 
 
 There is scarcely a disease that oral infections 
 have not caused. Heart disease, kidney disease, 
 pleurisy, indigestion, painful feet, myalgia, and 
 innumerable other troubles have been cured or 
 relieved by remedying pathological states of 
 the mouth. The migration of the bacteria from 
 the teeth and gums to other parts of the body 
 where they set up an acute or a chronic inflam- 
 mation is spoken of as " focal infection." Unless 
 the " focus " be removed that is, unless the 
 origin of these secondary diseases be treated 
 it will serve as a constant source of 
 danger. 
 
 It is with the nervous symptoms produced by 
 unhealthy mouth conditions that we are particu-
 
 1 66 YOURS FOR SLEEP 
 
 larly interested in this chapter. Insomnia and 
 facial neuralgia have been previously mentioned. 
 The nervous symptoms are not constant, varying 
 considerably in different individuals. A very 
 common symptom is paresthesia in the fingers 
 and toes a " pin and needles " sensation. 
 Otalgia, or pain in the ear, headache, vertigo, 
 sciatica, brachial and other forms of neuritis, 
 often stubborn to other treatment, have responded 
 to dental treatment. Depression, mental irrita- 
 bility, agitation, worry, and various troubles 
 loosely termed " nervousness," have been cured 
 by attention to oral hygiene. 
 
 It is well to remember that " nervousness " 
 may be caused by unerupted teeth. In adults the 
 ones must often at fault are the wisdom teeth. 
 Misplaced teeth may also be at fault, as well as 
 illy fitting dental appliances, such as caps, 
 bridges, etc. 
 
 Sad to state, dentists are very often responsible 
 for the diseases which result secondarily to mouth 
 disturbances. Hurrying after the immortal 
 dollar, or impatient with their patients, a cavity 
 is filled without its first being rendered thor- 
 oughly aseptic. In this cavity bacteria pro- 
 liferate. Burrowing up the tooth canal they 
 form an abscess at the root tip. The patient 
 may not be conscious of this as a rule he is not
 
 DISEASES OF THE TEETH 167 
 
 and the presence or absence of a tooth abscess 
 can often only be determined by taking a roent- 
 genogram of the tooth. It is true that dental 
 patients often hurry the dentist so that it is im- 
 possible for him to do good work; but there are 
 many dentists who do inferior work routinely. 
 Bridges and crowns placed over diseased roots 
 are fraught with danger. Pivot teeth may hide an 
 abscess. It is better to patronize a careful, con- 
 scientious dentist who takes his time and refuses 
 to be swayed by the importunings of his patient 
 to hurry. It may cost a little more, both to the 
 individual's feelings and his pocketbook, but 
 where health is concerned these drawbacks are 
 trivial. Dentists who do cheap work, work 
 quickly, and while they may gratify the patient 
 as far as external appearances of the mouth are 
 concerned, still, if the patient only knew the 
 multitude of sins they have covered up but which 
 will sooner or later be revealed, he would shun 
 them. 
 
 Prevention is, of course, better than cure. And 
 prevention of mouth disease should be begun at 
 birth, or at least with the appearance of the 
 baby's first teeth. 
 
 The time at which the first, or milk teeth 
 appear is variable. Nursing children usually 
 develop teeth earlier than those who are bottle-
 
 i68 YOURS FOR SLEEP 
 
 fed. The two lower central incisors generally 
 appear from the sixth to the ninth month. 
 
 It is the first teeth which are most often neg- 
 lected, parents reasoning that as long as they 
 are not permanent their care is of little or no 
 importance. If the milk teeth are properly cared 
 for, the permanent teeth are more apt to be 
 symmetrical in outline. Teeth that are neglected 
 become carious, and diseased milk teeth often 
 explain attacks of indigestion, chorea, malnutri- 
 tion, disturbed sleep, fidgets. Another erroneous 
 idea of many parents is to attribute many of the 
 disturbances of infancy as being due to teething. 
 Serious disease is thereby often overlooked. The 
 author only recently saw a child whose mother, 
 fortified by the opinion of a neighbor that her 
 child was simply suffering from cutting a tooth, 
 put off medical attention until it was too late. 
 In place of cutting a tooth the child was " cut- 
 ting " diphtheria. The majority of children cut 
 their teeth with little or no difficulty. That 
 restlessness, indigestion, fever, constipation, and 
 other disturbances may be dependent on teething 
 is true, but it is the last thing for the parent to 
 think of. If she errs it is better that she err on 
 the safe side. If an infant's gums are swollen 
 and the symptoms disappear on the eruption of 
 a tooth, then we are justified in concluding that
 
 DISEASES OF THE TEETH 169 
 
 the tooth was at fault, but one should not post- 
 pone calling a doctor if the baby remains ill 
 more than a day or two. If the parent inspects 
 the gums, she should at the same time inspect the 
 throat, as this part is frequently diseased and 
 overlooked. In children swollen gums may be 
 due to many causes, such as scurvy, ulcerative 
 stomatitis, malnutrition, etc., which demand dif- 
 ferent treatment than that usually employed in 
 difficult detention. 
 
 The infant's mouth, and body in general, can 
 be protected by taking special pains to keep 
 nursing bottles and nipples rigidly clean; also by 
 preventing it from sucking miscellaneous objects 
 of one form or another. Milk bottles with long, 
 slender tubes are dangerous because germs and 
 food particles collect in the tube and are not 
 easily removed. From a hygienic point of view 
 it is advisable to cleanse the infant's mouth 
 occasionally, using lukewarm water or a boracic 
 acid solution. Unless this is done very carefully 
 the soft tissues of the mouth may be damaged. 
 If any of the boracic acid solution is swallowed, 
 it may upset the infant's stomach. With the 
 appearance of the double teeth they should be 
 cleaned daily. One may use a soft cloth, cotton, 
 or a very soft toothbrush. Care must be exercised 
 to prevent damage to the mucous membrane. A
 
 i yo YOURS FOR SLEEP 
 
 good grade tooth powder or lukewarm water 
 may be employed. 
 
 As a rule, children do not suffer from pyorrhea 
 unless they are subjects of scurvy or other sys- 
 temic disease. In childhood the child should be 
 taught to cleanse the teeth before breakfast, after 
 each meal, and at bedtime. In this way it is 
 taught good habits, which will persist. A mod- 
 erately hard toothbrush should be employed. 
 After using, the brush should be placed in a test 
 tube, or covered glass rilled with alcohol or 
 boracic acid solution. It is a mistake to try to 
 prevent oral infection and at the same time leave 
 the toothbrush exposed. Each child should 
 have its own brush, marked, if needs be, to pre- 
 vent mistakes. Tooth powder need not be used 
 more than once a day, scrubbing with water at 
 other times being sufficient. After cleansing the 
 teeth the mouth should be rinsed with water. 
 Fruit juices help to prevent dental decay, and 
 thorough mastication, as well as the eating of 
 hard, crusty foods, tends to develop and mechani- 
 cally cleanse the teeth. At frequent intervals 
 the child should be taken to a dentist so that be- 
 ginning defects may be detected, and easily and 
 less painfully remedied than would be the case 
 if they were allowed to progress. 
 
 There are a number of pernicious practices
 
 DISEASES OF THE TEETH 171 
 
 which children and adults, too, for that matter 
 indulge in which need correction. Among 
 these are the habits of placing pencils, pens, and 
 other objects in the mouth. Eating after others, 
 " cords," for instance, is dangerous. The " old 
 oaken bucket " is valuable, from a sentimental 
 point of view; but how many diseases it has 
 caused will never be known. Drinking out of 
 the same dipper is to be discouraged. When 
 traveling an individual should have his own 
 cup ; and the child should be furnished a drink- 
 ing cup for use at school in case the school is not 
 equipped with a sanitary drinking fountain. 
 Public towels and soaps are fairly " alive " with 
 germs; likewise money. Hands should always 
 be washed after handling money and before 
 meals. Turning the leaves of a book with the 
 fingers moistened with saliva is dangerous. 
 Bacteriologic studies have shown that books may 
 be disseminators of infection. Whether or not 
 osculatory delights should be denied everyone 
 is problematical; at any rate preachment to that 
 effect is in vain. However, as far as babies 
 and children are concerned, the practice is to 
 be rigidly forbidden. If the little one is kissed, 
 it should be kissed on the forehead or cheek, 
 never on the mouth. Infantile paralysis, tuber- 
 culosis, grippe, sore throat, and many other
 
 1 72 YOURS FOR SLEEP 
 
 diseases are transmitted by kissing. It may be 
 argued that if individuals do everything the 
 doctors tell them to do, it will soon be necessary 
 to travel around with a bottle of germicide in 
 each pocket and a magnifying glass, so that each 
 person encountered may be inspected for the 
 presence or absence of germs, and disinfected if 
 needs be. No doubt many of the health rules 
 advocated from time to time impress the average 
 lay person as being about the " limit " ; neverthe- 
 less, neglect of the precautions mentioned above 
 has been the direct cause of many a death, and 
 for that reason, and that solely, they are promul- 
 gated. 
 
 There is no good reason why adults cannot 
 cleanse their teeth morning and night, and after 
 each meal. If neglected at other times it is 
 particularly important that they be cleansed in 
 the morning and at night, since dental decay is 
 more active during the night than at other times. 
 
 In regard to the toothbrush, one should pur- 
 chase a brush that does not contain any loose 
 bristles, since these may damage the gums and 
 thus predispose to infection. A toothbrush soon 
 outlives its period of usefulness ; when it becomes 
 soft it is valueless for cleansing purposes. For 
 this reason a brush should be bought frequently. 
 Some individuals' teeth cleanse easily and do not
 
 DISEASES OF THE TEETH 173 
 
 require a very stiff brush; others require a stiff 
 brush and vigorous brushing. A brush with 
 stiff bristles of different lengths, so that all parts 
 of the teeth may be reached, is to be preferred. 
 If the gums are very sensitive a moderately stiff 
 brush may be utilized for the time being. Rapid, 
 rotary movements, with particular attention be- 
 ing devoted to the back teeth, and to the posterior 
 surfaces of the teeth, is the method to be em- 
 ployed in cleansing them. A good antiseptic 
 solution for the brush can be made by adding 
 one part liquor formaldehyde to twenty-five parts 
 of water. 
 
 There are any number of tooth pastes and 
 powders on the market, most of which are serv- 
 iceable. There are some, however, which destroy 
 the enamel of the teeth, and for this reason the 
 dentist's advice should be sought as to the best 
 dentifrice. As in children, it is not necessary to 
 use the dentifrice more than once a day; at least 
 not after the teeth have once been put into and 
 are maintained in a healthy condition. 
 
 Dental floss is sometimes useful for cleansing 
 purposes. There is danger that its use wound 
 the gums, so if it be employed caution must be 
 observed. 
 
 Mouth washes are valuable. If the gums bleed 
 easily astringent washes, such as dilute alcohol,
 
 174 YOURS FOR SLEEP 
 
 dilute tincture of myrrh, dilute tannic acid 
 solution, may be used with advantage. A mouth 
 wash made by adding to a glass of water one or 
 two drops of the fluid extract of ipecac, or a 
 drop of a solution of the fluid extract in alcohol 
 (one dram of the fluid extract of ipecac to an 
 ounce and a half of alcohol) on a wet tooth 
 brush, is recommended as a preventive of 
 pyorrhea. Individuals troubled with " acid 
 mouth " may use alkaline mouth washes with 
 advantage. There are a number of these on the 
 market, most of them being dependent upon mag- 
 nesia for whatever efficiency they may possess. 
 As useful, probably, is a wash made by dissolv- 
 ing ordinary baking soda in water. 
 
 The use of peroxide of hydrogen habitually 
 as a mouth wash is dangerous. Peroxide has 
 some value in pus conditions, but even then it 
 should only be used for a limited time. No 
 doubt it sells so readily, and people have so much 
 faith in it, because of the psychic influence it 
 possesses. Coming in contact with organic mat- 
 ter, it liberates oxygen, the bubbling of which 
 convinces the user that it is really doing effective 
 work. Peroxide is not good for either the teeth 
 or the gums; it is rather harmful. 
 
 When a tooth is diseased it behooves the indi- 
 vidual to consult his dentist. It is a mistake,
 
 DISEASES OF THE TEETH 175 
 
 however, to have a tooth pulled that might be 
 saved; but it is also a mistake to have it filled 
 improperly. Dentists are sometimes inclined to 
 save a tooth when they know full well that it is 
 impossible for them to thoroughly render its 
 cavity aseptic. When they say a tooth needs ex- 
 traction it generally does. It is far better to 
 lose a tooth than to suffer heart or kidney disease ; 
 and therefore, if the tooth cannot be rendered 
 aseptic, no amount of persuasion should induce 
 the individual to let it remain. Since many 
 dentists do not seriously appreciate the relation 
 between oral infection and systemic disease, it 
 is well that both doctor and dentist be consulted 
 when definite mouth disease and systemic disease 
 exist. 
 
 A number of investigators a short time ago 
 announced that the endameba buccalis was the 
 specific cause of pyorrhea. It was also stated 
 that emetin, the active principle of ipecac, was 
 the specific cure. It was recommended that 
 emetin be given in half-grain doses hypoder- 
 matically, by the physician, for three to six 
 successive days. By mouth this agent causes 
 great nausea and vomiting. For oral adminis- 
 tration alcresta tablets were advised, to be taken 
 three times a day for four to six days, and were 
 said to be as efficacious as emetin.
 
 176 YOURS FOR SLEEP 
 
 Like many another medical " discovery " this 
 statement was given wide credence and for a 
 time the medical journals published enthusiastic 
 reports in verification of it. So widespread did 
 the use of emetin become that not only was it 
 heralded as a cure for pyorrhea, but for many 
 other diseases as well. Cases of psoriasis, a 
 chronic skin malady, hemorrhagic conditions 
 which had failed to respond to other treatment, 
 were said to be checked by emetin; likewise 
 other diseases, acute and chronic. But a reac- 
 tion has now set in ; in place of encomiums emetin 
 is meeting with abuse, though some still firmly 
 believe in its efficacy for the condition for which 
 it was first recommended. The consensus of 
 medical opinion at the present time is that 
 emetin and other ipecac preparations, instead of 
 curing pyorrhea, mask it. In other words, 
 emetin removes the external appearances of the 
 disease, but it does not destroy all the organisms 
 causing it. Many of the parasites are lodged 
 in places beyond the reach of the blood stream 
 and its medicinal-bearing agents. Walled off, 
 they are safe from emetin's interference, and un- 
 less the drug be constantly taken, which by rea- 
 son of its expense is not probable, they will sooner 
 or later proliferate, reinvade the surrounding 
 tissues, and hence recause the pyorrhea. Grant-
 
 DISEASES OF THE TEETH 177 
 
 ing, for sake of argument, that ipecac prepara- 
 tions can cure pyorrhea, it follows that unless 
 the parts that have been destroyed by the disease 
 process are repaired reinfection will take place. 
 The gums may heal, but a decayed tooth never 
 regenerates. Again, the most enthusiastic of 
 ipecac's friends admit that the " cure " is not 
 always permanent; reinfection, or a reestablish- 
 ment of the old infection, taking place in a few 
 weeks after treatment has been discontinued. 
 
 It must be borne in mind that while endamebae 
 can be demonstrated in most cases of pyorrhea, 
 the pyorrhea may be dependent upon infection 
 with other organisms solely, or in association 
 with the endamebae. On these other organisms 
 ipecac has no effect whatever. 
 
 Too much faith, therefore, should not be 
 placed in the efficacy of ipecac or other agents 
 recommended as a cure for mouth disease. Cer- 
 tain mouth washes are advertised with this pre- 
 sumption, but the best that can be said for any 
 of them is that they may be preventive, but are 
 in no way specifically curative when definitely 
 established mouth disease exists. 
 
 For the cure of pyorrhea it is necessary that 
 the individual receive attention from his dentist. 
 Attention to the care of the teeth, mouth washes, 
 etc., may aid a cure, but it requires the knowledge
 
 178 YOURS FOR SLEEP 
 
 and skill of the dentist for the thorough removal 
 of the disease-producing organisms. During 
 treatment for the condition the individual should 
 obtain a maximum of fresh air, good food, avoid 
 worry, practice optimism, and frequent opti- 
 mistic surroundings. 
 
 It sometimes happens that pyorrhea develops 
 in spite of rigid oral hygiene. For this reason 
 it is advisable that the dentist be visited fre- 
 quently, say every two months. An added reason 
 for consulting the dentist early rather than late 
 in the progress of mouth disease lies in the fact 
 that cancer tends to develop in mouths that are 
 unhygienic. Cancer is more prevalent in acid- 
 secreting, or acid-bathed surfaces, than those 
 which are alkaline. As a rule, the reaction of 
 the saliva is neutral or slightly alkaline, but 
 under the influence of mouth disease the reaction 
 becomes acid. Some medical men think that 
 stomach cancer may be indirectly caused by the 
 swallowing of bacteria and their toxins, or, circu- 
 lating in the blood stream, by clogging up the 
 vessels which supply the stomach. Parts sub- 
 ject to irritation are frequent sites of cancerous 
 growths. In association with cancer of the 
 tongue or cheek a jagged tooth is often found. 
 
 Persons troubled by insomnia who also suffer 
 knowingly from mouth disease may be relieved
 
 DISEASES OF THE TEETH 179 
 
 by attention to this part of the body. If crowns 
 or bridges have been placed on the teeth, it may 
 be that these hide abscesses which are responsible 
 for the trouble. Whether this is true or not 
 can only be determined by an X-ray examination 
 of the parts. Even should the teeth be apparently 
 healthy the X-rays may disclose a diseased root 
 tip. Some dentists are equipped to make these 
 examinations ; all hospitals are, at any rate. The 
 cost is comparatively little, and if an individual 
 has suffered from insomnia long, and without 
 being able to discover a cause for the disorder, 
 it is advisable that such an examination be made. 
 
 "If I remember right, Aelia, you had four teeth; a cough dis- 
 placed two, another two more. You can now cough without 
 anxiety all the day long. A third cough can find nothing to do 
 in your mouth." MARTIAL.
 
 CHAPTER X 
 VALUE OF EXERCISE AND FRESH AIR 
 
 "A man must often exercise or fast or take physic, or be sick." 
 
 SIR WILLIAM TEMPLE. 
 
 "Take a walk to refresh yourself with the open air, which 
 inspired fresh doth exceedingly recreate the lungs, heart, and vital 
 spirits." HARVEY. 
 
 THERE is nothing more conducive to sleep, to 
 mental and physical serenity, and nothing that 
 will create in us more of the joy of life, than 
 exercise, properly and consistently taken. If the 
 thousands of persons who suffer from no real 
 organic disease, but whose troubles are the result 
 of sedentary lives, ignorance, or laziness, could 
 appreciate this fact two doctors would surely 
 ride one horse. But by the many exercise is not 
 taken seriously; through a preconceived idea 
 that it is unable to influence their individual 
 cases it is neglected. On the other hand, to the 
 few appreciating its true worth, and who, believ- 
 ing in its efficacy, practice their belief, it has 
 proved almost magical, if in not entirely eradi- 
 cating their disorders, then, at least, in markedly 
 ameliorating their subjective sensations. 
 
 180
 
 VALUE OF EXERCISE 181 
 
 We are wont to gaze jealously on the athlete 
 whose feats of strength and endurance, and whose 
 perfect physical frame bring him to the no- 
 tice of the public. And yet we know that to 
 be the possessor of such qualities as excite our- 
 innocent envy it has been necessary for him to 
 devote much of his time to systematic training, 
 so that not only will his muscles respond to any 
 demand made upon them, but also his lungs, his 
 heart, and his will. We know, too, that he has 
 to lead a simple, well-regulated life, free from 
 indulgences and excesses of any kind, if he is to 
 remain long numbered among the foremost. We 
 know, too, of cripples whose paralyzed limbs 
 have been greatly improved by systematic move- 
 ments; a champion high jumper of the world 
 was born a cripple, but evolved into a healthy, 
 well-developed man because of exercise taken 
 with the sole object of benefiting his unhappy 
 state. All this and much more of the benefits 
 exercise holds are we cognizant of, but because 
 it requires a little more exertion on our part, 
 and because it does not rapidly demonstrate its 
 effects, we seem content to do without it. 
 
 While we recognize the power for good exer- 
 cise possesses, we must not make the mistake of 
 considering it a panacea for all the ills to which 
 flesh is heir. It is a valuable therapeutic agent
 
 1 82 YOURS FOR SLEEP 
 
 when combined with other measures that act in 
 harmony with it, but when we deride the efficacy 
 of truly medicinal remedies, as some cults of so- 
 called physical culturists do, we become extrem- 
 ists. Exercise will never cure a case of diph- 
 theria or a tumor, but it may cure a case of 
 insomnia, if the insomnia depends upon sedenta- 
 riness. 
 
 Probably I could quote no better example to 
 'demonstrate the folly of deriding the physician's 
 worth than by depicting briefly the method used 
 by the Emmanuelists in their treatment of sleep- 
 lessness. I am not an Emmanuelist, and for that 
 matter never will be; neither am I favorable 
 to their teachings. I am, however, ready and 
 quite willing to acknowledge, from a medical 
 point of view solely, that should insomnia or 
 other ill be due solely to a morbidness of 
 thought, but not based on underlying disease, 
 their method of suggestive therapeutics may 
 produce results. Open confession is good for the 
 soul; all woes are made more bearable by the 
 sympathies of friends, whether such sympathies 
 are real or feigned. And by constant suggestion 
 it is quite possible to dispel many a malady. 
 
 To come back to the subject, Emmanuelists 
 do not, as a rule, treat insomnia unless they are 
 convinced that the disorder is not caused by
 
 VALUE OF EXERCISE 183 
 
 existing disease of some organ or part of the 
 body. If in doubt, the patient is sent to a com- 
 petent medical practitioner, who, if he discovers 
 a pathological condition, undertakes its treat- 
 ment. It is true that the Emmanuelists ask the 
 return of the patient; but even so, if Emmanuel- 
 ists, whom some of us may look on with preju- 
 dice and jaundiced eye, recognize and appreciate 
 the true value of the medical profession, why 
 should not the physical culturists and other 
 schools of so-styled drugless doctors? It is 
 either because of ignorance or jealously. 
 
 Exercise is a potent factor for good; it is to 
 be nurtured. Moreover, it is a necessity, if a 
 well-nourished and perfectly working body 
 mechanism is to be had. We are inclined to 
 think that it is only the skeletal musculature 
 that derives the benefit; but, as a matter of fact, 
 there is no organ or part of the body that it 
 does not, either directly or indirectly, favorably 
 influence. 
 
 When moderate, exercise causes the heart to 
 beat more rapidly, yet steadily and forcibly, 
 thereby furnishing an abundance of well-aerated 
 blood to all the tissues; the inclination of the 
 blood to stasis in the extremities and remote 
 organs is lessened; waste products are rapidly 
 carried to the eliminatory organs and are more
 
 1 84 YOURS FOR SLEEP 
 
 completely got rid of. Thus in the lungs, be- 
 cause of the increased blood supply, a greater 
 quantity of carbon dioxide gas is given off, and 
 oxygen takes its place. According to Pettenkof er 
 and Voit, the amount of oxygen absorbed during 
 an ordinary working day, with the usual interval 
 of rest, is about one-third greater in amount than 
 that during a day of inaction, and the carbon 
 dioxide gas produced is increased about two- 
 fifths. The more oxygen the tissues have the 
 more properly do they work. Oxygen is life: 
 without it all things cease to exist. 
 
 During exercise more blood is sent to the skin, 
 consequent upon a dilatation of the cutaneous 
 vessels. In this way heat is carried from the 
 interior of the body and is dissipated through 
 this route. The sweat glands assume greater ac- 
 tivity, their ducts are cleansed, and waste prod- 
 ucts that would otherwise fall to the lot of 
 the kidneys to eliminate are removed. This 
 latter fact has much practical importance, par- 
 ticularly for those who suffer from kidney disease 
 or other disease accompanied by a deficient elim- 
 ination. Pettenkofer and Voit have again shown 
 that during a day of average work the amount 
 of water given off by the lungs and skin is nearly 
 twice and a half that excreted during a corre- 
 sponding period of rest. Because of this fact the
 
 VALUE OF EXERCISE 185 
 
 amount of urine is diminished and the kidneys 
 rested. 
 
 The general expenditure of muscle energy and 
 the combustion of the muscle's stored-up prod- 
 ucts call for a new supply of material, and con- 
 sequently appetite is whetted. The desire for 
 proteid foods and for fats is particularly in- 
 creased. The musculature of the stomach 
 and intestines is massaged, digestion and ab- 
 sorption is accelerated, peristalsis promoted, 
 and hence the tendency to constipation is 
 diminished. 
 
 On the nervous system exercise acts as a tonic. 
 The muscles are trained not only to respond to 
 the will, but to reflex stimuli in a moderate, 
 co-ordinate manner. The better circulation 
 through the brain strengthens the intellect, 
 sharpens the insight, increases the capacity for 
 mental work, and exerts a general mental better- 
 ment. 
 
 On the other hand, deficient exercise predis- 
 poses to a variety of disturbances. It favors 
 weakness of the heart, weakness of the lungs, with 
 an inability to withstand the onslaught of acute 
 or chronic disease. The skin may become harsh 
 and dry, and there may be a tendency to derma- 
 toses, such as acne. Anorexia, feeble digestive 
 power, and constipation, with its accompanying
 
 1 86 YOURS FOR SLEEP 
 
 symptoms, may result. The nervous system 
 becomes deranged; there is morbidness, irri- 
 tability, undue sensitiveness, fidgets, and in- 
 somnia. 
 
 While moderate exercise is a power for good, 
 overexercise may lead to palpitation of the heart, 
 hypertrophy of the heart, valvular disease of 
 the heart, congestion of the lungs, and maybe 
 sudden death. 
 
 There are some of us who need more exercise 
 than others. We are not all as fortunate as he 
 who toils in the fields under the canopy of the 
 wide, blue sky, and whose rosy complexion and 
 sinewy arms bespeak the physical perfection that 
 is his. We are forced to toil in stuffy offices, 
 bending the livelong day over ledgers, or what 
 not. Practically the only exercise we procure is 
 that obtained when we walk each day to and 
 from our never-ending work if we even get that 
 much. The evenings we have to ourselves we 
 squander in theaters, or in smoking a favorite 
 pipe in a poorly ventilated room. It is a sin 
 against nature to commit suicide, but that is just 
 What we are doing daily, without experiencing 
 the least pang of conscience, and seemingly per- 
 fectly content to allow matters to proceed as 
 they are. 
 
 We are accused of being a lively nation. We
 
 VALUE OF EXERCISE 187 
 
 are, it is true, to our bodies' destruction. Bent 
 upon gain, we strive and toil day in and day out, 
 year in and year out, and just as we feel that for- 
 tune is in our grasp we die. We must work the 
 sin of Adam compels us to; but we must play 
 also. Monotony, monotony, all is monotony, 
 when we should mingle work with play, play 
 with laughter, and laughter with love. If 
 we play and laugh and love, we exercise our 
 bodies and feed our souls with the fire of 
 life. 
 
 Exercise the body most, the mind least. And 
 when we exercise let it be out in the open, 
 whether or not the sun is shining down with 
 torrid smile or frigid countenance. If there is 
 one thing above all others that we grossly, sin- 
 fully undervalue it is fresh air; but like all things 
 that can be had for nothing, we are averse to 
 procuring all of it we can. We sleep with win- 
 dows shut when they should be nailed open ; we 
 work in dusty shops, in poorly ventilated offices, 
 howling with anger should a blast of heaven- 
 sent wind disturb the composure of the vitiated 
 atmosphere. We are afraid of draughts of air, 
 but revel over draughts of insidiously killing 
 drink; we claim night air is injurious, when the 
 only night air that is injurious is last night's air; 
 we are fearful of snow and hail and rain, when
 
 i88 YOURS FOR SLEEP 
 
 these gifts of nature serve but to purify the 
 atmosphere, and render it sweeter. And then 
 when, in after years, we feel out of sorts, broken 
 in health and in mind, when the horizon of our 
 hopes becomes dimmed with doubts, fears, and 
 forebodings, we wonder why. But sins against 
 nature must and will have their pay. 
 
 Air is life. The purer it is the more laden 
 with life-giving properties is it. The only way 
 we can procure air is through our lungs, but 
 many of us, if we could manage to live without 
 breathing, would be content to do so. 
 
 The lungs (lights) are two spongy organs situ- 
 ated one on either side of the thorax. Each organ 
 is divided into lobes; the latter are in turn sub- 
 divided into smaller lobes, or lobules, the num- 
 ber of which is estimated to be 600,000,000. The 
 extent of surface through which oxygen is 
 absorbed is said to be about 1,300 square feet, and 
 through this surface is excreted over two pounds 
 of poisonous material each day, representing 
 about one-third of the body waste. The blood, 
 laden with impurities, circulates through the 
 lungs once every minute and a quarter. 
 
 While the lungs have 1,300 square feet for the 
 aeration of the blood, it does not necessarily fol- 
 low that all this surface is used. Unless the lungs 
 are properly expanded portions of them become
 
 VALUE OF EXERCISE 189 
 
 closed, a state known as atelectasis. These un- 
 expanded portions become filled with tissue 
 detritus, and being imperfectly nourished are 
 easily vulnerable to the attacks of invading bac- 
 teria. That a complete emptying of the lungs is 
 necessary several times a day is shown by the 
 following physiological facts: 
 
 The amount of air that passes in and out of 
 the lungs with each inspiration and expiration 
 is from twenty to thirty cubic inches. This 
 is known as tidal or breathing volume of 
 air. 
 
 The amount of air that can be forced into the 
 lungs by a deep inspiration is about one hundred 
 and forty cubic inches. This is known as com- 
 plemental air. The amount of air remaining in 
 the chest after the ordinary expiratory efforts is 
 about one hundred cubic inches. This is known 
 as reserve air, and can be expelled by a forcible 
 respiration. 
 
 Residual air is that portion which cannot be 
 expelled even by the most forcible expiratory 
 efforts. It amounts to about one hundred cubic 
 inches. 
 
 Thus it will be seen that ordinary inspiration 
 and expiration do not suffice to cleanse the 
 lungs of their impurities. The furthest removed 
 portions are most apt to suffer. When we do
 
 1 90 YOURS FOR SLEEP 
 
 not aid nature to get rid of her excrement, the 
 organs are subjected to an almost constant bath 
 in carbon dioxide gas and other noxious sub- 
 stances. It is practically the same as allowing the 
 body exterior never to be cleansed, a thing we 
 would never do. 
 
 Proper use of the lungs means strength. The 
 strongest animals are those which breathe deep- 
 est; for instance, the elephant breathes six times a 
 minute, the mouse one hundred and fifty times 
 a minute. Pick out the men of marked physical 
 and mental attainments and you will, on an 
 average, find them to be deep breathers. Deep 
 breathing means increased nutrition, better 
 elimination, a clearer skin, a brighter mind, a 
 better digestion; in short, a better all-round state 
 of body and mind. 
 
 Some persons imagine that cold air predis- 
 poses to colds, pneumonia, etc., whereas people 
 do not have any of these disorders because of 
 cold, but because they insist on living in atmos- 
 pheres where the temperature is greatly in excess 
 of that necessary for warmth. Thus, when they 
 change from their overheated, poorly ventilated 
 rooms to those that are properly aerated the sud- 
 denness of the change inhibits the functions of 
 the mucous membrane lining the respiratory 
 apparatus, and inflammation results. The air
 
 VALUE OF EXERCISE 191 
 
 of most abodes is not only poisonous by reason 
 of human and industrial waste, but is also 
 polluted by germ life. It is in unhygienic sur- 
 roundings that the organisms which cause tu- 
 berculosis, grippe, and other infectious diseases 
 thrive. 
 
 Just as poor air is capable of rendering one 
 subject to the attack of disease, so is pure air 
 capable of preventing it, or at least of holding 
 it in check, when disease actually exists. Dur- 
 ing the past ten or more years the mortality from 
 tuberculosis has diminished fifty per cent. No 
 drug can claim the credit for this, for the credit 
 is solely due to pure air, good food, sunshine, 
 and prophylaxis. 
 
 Admitting that air and exercise are fundamen- 
 tal principles of good health, how and by what 
 means are they best obtained? 
 
 Of course, all exercise wherein the skeletal 
 musculature is called into play exacts an in- 
 creased, healthful activity on the part of the 
 lungs. The best sort of exercise for one to take 
 is one he likes to take. The lover of golf, the 
 hunter, the canoeist, need seek no further. But 
 for most of us a brisk walk of a mile or two, pro- 
 viding there are no contraindications, is best. 
 Next in value comes bicycle riding. The bicyclist 
 is, however, nearly obsolete, since the rapid ad-
 
 192 YOURS FOR SLEEP 
 
 vent of the automobile. While the latter vehicle 
 does good, inasmuch as it freshens the mind by 
 giving it a change of scene, and causes people to 
 be in the open more, it is nevertheless detrimen- 
 tal, since its owner walks less. Riding in an au- 
 tomobile requires no muscular exertion that ben- 
 efits the body. It is conducive to laziness. 
 
 Next to wheeling, golf, cricket, and croquet 
 are worthy of consideration. The exertion ne- 
 cessitated is not great, the mind is active, and 
 since they are played in the open air mental and 
 physical betterment follows. Baseball is the 
 most beneficial of outdoor sports. 
 
 Tennis, football, competitive athletics in gen- 
 eral, cannot be indulged in by the general pub- 
 lic. The amount of play cannot be gauged, the 
 desire to win may lead one to overexert himself. 
 The comparatively large numbers of victims of 
 heart and arterial disease among athletes who 
 compete should serve as a warning to those who 
 contemplate taking up such sports. 
 
 The best form of indoor exercise, and one that 
 is not hard to persist with, is indoor rowing. 
 Dumb-bells, Indian clubs, medicine balls, etc., 
 appeal to some, but the vast majority first take 
 them up with enthusiasm, which soon waxes, 
 wanes, and dies. What most of us lack is con-
 
 VALUE OF EXERCISE 193 
 
 sistency and persistency. If we make up our 
 minds to do a thing, if any will power at all re- 
 mains, we should not be deterred from our de- 
 termination by any minor inconveniences which 
 may arise. If the task is at first a bit trouble- 
 some, if we continue with it, it will become a 
 pleasure, a sort of second nature. 
 
 Although self-imposed exercise may lack en- 
 thusiasm, we should not make the mistake of 
 thinking that it is valueless because the mind does 
 not relish it. It does some demonstrable good, 
 though not as much as if it were undertaken 
 and followed with pleasure. Exercise taken 
 with an object in view, as mountain climbing, 
 and exercise taken in company with others, is 
 apt to be relished. It must be remembered that 
 exercise taken consistently and systematically 
 during the summer months and given up as soon 
 as the air begins to turn cold is of little value, 
 possibly detrimental. 
 
 Not only should the body be exercised, but 
 the mind as well. To look after one only is at 
 the expense of the other, generally. There are 
 various exercises for the mind. The formation 
 of a hobby, especially one which carries the in- 
 dividual into the open air, is particularly valu- 
 able. Interesting, instructive literature, free
 
 194 YOURS FOR SLEEP 
 
 from morbidness, is also to be advised. Attend- 
 ance at football and baseball games is both rest- 
 ful and stimulative to the mind. Card playing is 
 apt to cause loss of sleep, especially if money is 
 at stake. The same is true of pool playing. A 
 game of checkers, chess, or dominos is to be pre- 
 ferred. 
 
 Fresh air we may procure in various ways. 
 We should make it a practice to sleep out of 
 doors, or as near as possible to it by means of 
 sleeping in a window tent. We should strive to 
 be in the open as much as possible. Deep 
 breathing morning, noon, and night should be 
 practiced. Such breathing should be done 
 through the nose, should be slow, rhythmical, 
 and not forced. A very good method of deep 
 breathing is to press a finger against one nostril 
 so as to close it; breathe in through the unclosed 
 nostril, and let the air out the same nostril. Re- 
 peat the process with the opposite nostril, at the 
 rate of two or three times a minute. 
 
 Thomases exist every place. If there be any 
 doubt in your mind concerning the value of fresh 
 air, deep breathing, and exercise, make a per- 
 sonal test of their value on yourself, say for six 
 months. If you do not notice a well-marked im- 
 provement in your state of health, if your whole
 
 VALUE OF EXERCISE 195 
 
 system does not ooze with the joy of life, then 
 but why doubt? There are no "ifs" about it. 
 
 "Exercise is the chief source of improvement in all our 
 faculties." BLAIR. 
 
 "Only one letter differentiates the word 'health' from 'wealth.' 
 And the things themselves are more closely related. Every time 
 you get out in the sunshine and laugh and play, you are absorbing 
 potential wealth into your being." HUBBARD.
 
 CHAPTER XI 
 
 HYGIENE OF THE BED AND THE 
 SLEEPING ROOM 
 
 "O bed! O bed! delicious bed! 
 That heaven upon earth to the weary head." 
 
 HOOD. 
 
 THE hygiene of the bed and the sleeping room 
 is of considerable importance, if a pleasant 
 sleep is to be obtained. As Isaac de Benserade 
 says: 
 
 "In bed we laugh, in bed we cry, 
 And born in bed, in bed we die. 
 The near approach a bed may show 
 Of human bliss to human woe!" 
 
 The bed should be placed near the inner wall 
 of the room and away from the windows and 
 fireplaces, so as to avoid direct currents of air. 
 Canopies and other adornments are to be dis- 
 pensed with, since they interfere with ventilation 
 and serve as receptacles for dust, microbes, etc. 
 The size of the bed is not important, neither is 
 its structure, though preferably it should be 
 made of metal, so as to be cleansed easily. 
 
 196
 
 THE BED AND SLEEPING ROOM 197 
 
 It is best that the bed clothing be as simple 
 as possible. A hair mattress makes the bed 
 comfortable, firm, yet elastic. A feather bed is 
 never to be used, if for no other reason than a 
 sanitary one. It is soft, absorbent, damp, and 
 difficult to cleanse. As we have learned, the skin 
 actively functionates during the night and if the 
 bed material be absorbent it becomes impreg- 
 nated with sweat, becomes damp, while the de- 
 composition of the sweat produces unsavory 
 odors. Cotton sheets are preferable to all others, 
 since they are not good conductors of either heat 
 or cold and are not great absorbers of moisture. 
 The coverings of the body should not be heavy, 
 as quilts and counterpanes, lest respiration be 
 impeded. Blankets are not weighty and are 
 warm, two factors much in favor of their em- 
 ployment. Several thin coverings are better 
 than a single one of equal weight, since the air 
 that readily finds access between them is not con- 
 ducted. Wool is prone to prove irritating. The 
 bed clothing should come up high enough to 
 cover the lower portion of the neck, but no one 
 should sleep with the head beneath the clothes, 
 since body emanations are thereby inspired. 
 Those who complain of waking up at night be- 
 cause of cold will find relief, and still be enabled 
 to obtain all the fresh air they desire, by placing
 
 198 YOURS FOR SLEEP 
 
 next to the mattress a light blanket, this in turn 
 being covered by a sheet. In this way cold air is 
 prevented from rapidly coming up from below 
 and so chilling the body surface. It is unneces- 
 sary, I hope, to remark that the bed clothing 
 should be frequently changed and washed. 
 Moreover, during the day all the sheets, blan- 
 kets, pillow cases, mattresses, etc., should be 
 thrown back, so as to allow the air to permeate 
 all their parts. 
 
 A good bedroom should be roomy, so as to 
 provide a maximum of fresh air. Its essential 
 furnishings, besides the bed, should be a bed- 
 side table, a carpet, an easy chair, and a com- 
 mode. Draperies, especially elaborate ones, 
 should be avoided. Furniture should be as 
 simple as possible, inasmuch as it is not so liable 
 to afford a lodging place for dust. It is also 
 easily cleansed. Plants sometimes serve to 
 brighten the appearance of the room, and also 
 aid in the air's purification. In these days many 
 open fireplaces do not exist; but if one is present, 
 it is not objectionable, since the heat produced 
 and its psychic influence do much to aid sleep. 
 Again, it serves to ventilate the room. Toilets 
 should never be in sleeping rooms, for obvious 
 reasons, neither should the body's excretions be 
 allowed to vitiate the atmosphere. The walls
 
 THE BED AND SLEEPING ROOM 199 
 
 and ceilings should be of a neutral tint, such as 
 pale green. There is nothing more restful to the 
 eyes than the color green. Wallpapers that are 
 conspicuous had better be omitted. The room 
 should, of course, be brightened by pictures, 
 which, however, need not be staid. 
 
 Rattling window blinds or other defects that 
 may cause annoyance should be remedied. It is 
 also wise to take adequate precautions against 
 mosquitoes and other pests, which if able to rout 
 the sound sleepers, how much more so one 
 troubled with insomnia! The room should also 
 be far from the noises of house and street, its 
 walls and flooring being sufficiently dense to 
 overcome these. It is recommended that the 
 room face the south or west, so as to be more 
 accessible to the rays of the sun. "Where the 
 sun does not enter, the doctor does," is an old 
 Italian proverb. There should be at least twa 
 windows, in order that adequate ventilation be 
 possible. 
 
 Ventilation of the sleeping room is an all- 
 important question, and one that needs adequate 
 consideration. While people do not seriously 
 object to their rooms being thoroughly aired 
 while not inhabited, they are quite averse to al- 
 lowing any night air in, claiming that it causes 
 colds, etc. This is, however, untrue ; the reverse
 
 200 YOURS FOR SLEEP 
 
 is most often explanatory. Given adequate bed 
 clothing and no draughts, night air is not injuri- 
 ous. If it were, why should we encourage the 
 victims of pulmonary diseases to sleep out of 
 doors constantly, no matter the season of the 
 year? Outdoor sleeping is the main agent of 
 value in sanitarium existence, whose motto is, 
 "Nail the windows open." Not infrequently 
 the patients awake in the morning to find them- 
 selves covered with snow, but when protected by 
 ear-laps, etc., no harm accrues. We have read 
 of persons found dead in snowstorms and wind- 
 storms, but the snow and the wind were not 
 causative of death, per se. They simply put the 
 finishing touches on those who fell from exhaus- 
 tion, heart disease, apoplexy, etc. 
 
 A night spent in a stuffy, ill-ventilated room 
 does not produce a satisfying sleep. The per- 
 son is apt to awake feeling* irritable, mentally 
 fatigued, his face sallow, and his eyelids puffy. 
 That pufHness of the eyelids may be a symptom 
 of heart or kidney disease, we should always 
 bear in mind. 
 
 The Black Hole of Calcutta has often been 
 quoted as an example of the poisonous effects 
 of impure air. With its history and its terrible 
 lesson we are all more or less familiar. But a 
 case representing just as forcibly the effects of
 
 THE BED AND SLEEPING ROOM 201 
 
 contaminated air is that of a certain French gen- 
 tleman named M. Deal, who resolved to destroy 
 himself by burning charcoal in a closed room. 
 He left the following diary: 
 
 "I have thought it useful, in the interest of 
 science, to make known the effects of charcoal 
 upon man. I place a lamp, a candle, and a watch 
 on my table, and commence the ceremony. 
 
 "It is quarter-past ten. I have just lighted the 
 stove : the charcoal burns feebly. 
 
 "Twenty minutes past ten: the pulse is calm 
 and beats at its usual rate. 
 
 "Thirty minutes past ten: a thick vapor grad- 
 ually fills the room: the candle is nearly ex- 
 tinguished. I begin to feel a violent headache: 
 my eyes fill with tears ; I feel a general sense of 
 discomfort; the pulse is agitated. 
 
 "Forty minutes past ten: my candle has gone 
 out; the lamp still burns: the veins at my tem- 
 ples throb as if they would burst; I feel very 
 sleepy: I suffer horribly in the stomach; my 
 pulse is at eighty degrees. 
 
 "Fifty minutes past ten: I am almost stifled: 
 strong ideas assail me ... I can scarcely 
 breathe ... I shall not go far ... These are 
 symptoms of madness . . . 
 
 "Sixty minutes past ten : I can scarcely write 
 . . . my sight is troubled . . . my lamp is go-
 
 202 YOURS FOR SLEEP 
 
 ing out ... I did not think it would be such 
 agony to die . . . ten ..." 
 
 What more he wrote was illegible. M. Deal 
 soon was dead, poisoned by carbon dioxide gas, 
 the very same gas that many of us allow free 
 rein in the household. It may not kill us as 
 rapidly as it did M. Deal, but nevertheless it is 
 killing us, slowly yet surely. While the present 
 day authorities on hygiene do not believe that 
 the presence of large amounts of carbon dioxide 
 gas or harmful expired products of respiration 
 have much to do with causing the ill effects at- 
 tributed to poor ventilation, but that these ill ef- 
 fects are due to a high temperature and a high 
 humidity which prevent the body heat from be- 
 ing dissipated, still if we see to it that our abodes 
 are well aired we may feel reasonably certain 
 that the body will be enabled to throw off its 
 surplus heat and that the air we breathe is not 
 contaminated. 
 
 The question of ventilating the sleeping room 
 is easy of solution. The windows are to be 
 opened wide during the day. A few hours 
 before retiring they may be closed so that the 
 room may feel comfortable when undressing. 
 They should, however, be again opened, top 
 and bottom, before going to bed. The air from 
 the lower window may be deflected upward and
 
 THE BED AND SLEEPING ROOM 203 
 
 draughts be obviated in many ways. A common 
 plan is to place a board crosswise under the 
 lower sash, so as to fill the opening made by 
 opening the lower window. Sleeping out of 
 doors can be followed by all, even children. In 
 lieu of this "nailing the windows open" will 
 suffice. 
 
 While most people will soon leave aside their 
 prejudice concerning cold air after they experi- 
 ence its benefits, they may, however, suffer many 
 misgivings about arising on cold, winter morn- 
 ings. If a good-sized bathrobe or dressing gown 
 is kept close to the bed, it takes but a moment to 
 wrap one's self in this and then to retire to a 
 warmer room for dressing. 
 
 Individuals in good health may be able to 
 sleep comfortably without pillows. This prac- 
 tice, which is to be encouraged, tends to prevent 
 round shoulders and contributes toward a cure 
 when such a condition exists. Lying prone with 
 one arm extended above the head and the leg 
 opposite drawn up, which attitude may be re- 
 peated on the opposite side, can take the place of 
 pillows. While posture during sleep is, after 
 all, a matter of no great importance, that dur- 
 ing the wakir - : j period is. Many complaints, 
 such as headache, constipation, fatigue, cold 
 hands and feet, biliousness, etc., are due to a
 
 204 YOURS FOR SLEEP 
 
 slouching attitude, which lessens the support of 
 the abdominal organs and thus favors stagna- 
 tion of blood in the liver and splanchnic vessels, 
 The abdomen should be taut; in this way the 
 liver, intestines, and stomach are massaged and 
 the circulation in the visceral blood vessels pro- 
 moted. An erect carriage and corrective exer- 
 cises are advisable when round shoulders or a 
 lax abdominal wall exist. Individuals who are 
 obese, or who suffer from pendulous abdomens, 
 may find relief by wearing a suitable abdominal 
 supporter or bandage. 
 
 One pillow, small, flat, and moderately hard, 
 should be enough for most individuals. For in- 
 somniacs, however, two may be required. In 
 cases of sleeplessness due to arterio-sclerosis even 
 three may be necessary. In arterio-sclerosis, as 
 we have learned, it is common to be sleepy in 
 the daytime and wakeful at night, because the 
 recumbent position sends more blood to the 
 brain. A semi-erect posture, therefore, favors 
 sleep in such cases. In place of a number of 
 pillows a triangular frame may be made, which 
 should be padded to prevent injury to the skin. 
 To prevent falling out of bed, a long board 
 should be placed on either side of the bed. 
 Blocks placed under the upper bedposts, or the 
 use of a specially designed bed, such as is used
 
 THE BED AND SLEEPING ROOM 205 
 
 in hospitals, are useful and practical. These 
 methods are also of value in case of sleeplessness 
 due to asthma, cardiac or renal disease, or other 
 disease accompanied with interference to respir- 
 atory movements. 
 
 A pillow stuffed with hops or balsam is some- 
 times of service, particularly in nervous indi- 
 viduals. The odor of the hops, or of whatever 
 forms the make-up of the medicated pillow, no 
 doubt gives the individual something to think 
 about other than his woes, and by distracting the 
 mind from its unpleasant thoughts promotes 
 sleep. Perfume, we know, has a soporific power. 
 Of themselves, medicated pillows, just like med- 
 icated baths, have no intrinsic value apart from 
 the favorable psychic influence they produce. 
 Neurotics, worriers, and those whose insomnia 
 is due to overfatigue may find comfort in their 
 employment. The Chinese and the Japanese 
 often woo and win sleep by placing under the 
 neck a cylindrical pillow made of old papers. 
 The ticking of a watch under the pillow may, 
 by the montonous sound it produces, cause sleep. 
 In very nervous individuals it may defeat it, 
 however. 
 
 Many persons, especially the old, find great 
 comfort from wearing a nightcap. In many 
 cases they have become accustomed to its use,
 
 206 YOURS FOR SLEEP 
 
 and so cannot part with it readily. Others find 
 it of benefit because it prevents chilling of the 
 head, and where a person is troubled by this 
 disagreeable feeling, or is bald, it may be tried. 
 Again, the wearing of light slippers in bed may 
 prove useful to those who are sleepless because 
 of cold feet. As has been previously stated, the 
 best palliative remedy for cold feet is alternate 
 hot and cold foot baths, followed by massage of 
 the extremities. But many such sufferers are too 
 lazy to do this; they have cold feet not only 
 literally but figuratively. Simple but vigorous 
 exercise of the toes and ankles may restore active 
 circulation in the cold members. Hot bricks, 
 irons, etc., are also useful in this condition. One 
 should always be extremely careful in applying 
 heat or cold to the sick, the very old, or the very 
 young. If the heat or cold is too uncomfortable 
 for the nurse, as tested by the cheek or back of 
 the hand, then it is decidedly unfit for the patient. 
 Wet stockings may relieve burning of the feet. 
 Other methods, however, are to be preferred. 
 Burning sensations in the feet may be due to 
 systemic or local causes, such as excessive sweat- 
 ing of the feet, prolonged standing, unclean 
 stockings, fallen arches, corns, bunions, etc. 
 Bathing the feet in cold or lukewarm water, to 
 which a small amount of ordinary baking soda
 
 THE BED AND SLEEPING ROOM 207 
 
 has been added, is a ready and efficient remedy. 
 A point of practical importance, for obese indi- 
 viduals particularly, is that permanent relief is 
 often obtained from painful, burning feet, pains 
 in the calves of the legs and back, by wearing 
 specially designed shoes. These shoes are made 
 so that the individual's heels fit into a concavity, 
 and thus the arches are supported and strength- 
 ened. 
 
 While it is advisable that the windows be 
 opened wide the year round, poor sleepers may 
 awake with the sun because of the effect of light 
 falling upon the eyes. In this case it is better 
 for the individual to choose a room into which 
 no morning sunlight enters, so as to get the 
 advantage of all the fresh air possible. But if 
 this is not practical or possible, then the window 
 shades are to be pulled down at night, which, 
 however, may necessitate partial closing of the 
 windows, in case the beating of the shades against 
 the windows annoy the sleeper. If a hall light 
 is allowed to burn during the night, and proves 
 annoying, the transom of the door may be 
 masked. It should not be necessary to state that 
 by no means should a light be left burning in the 
 sleeping room throughout the night. Light is, 
 ordinarily, antagonistic to sleep. There are 
 some individuals, however, who because of habit
 
 208 YOURS FOR SLEEP 
 
 or a groundless fear of the dark are unable to 
 sleep without a light burning in the room. Fear 
 of the dark is, in an adult, a remnant of child- 
 hood's fears. Children should be encouraged to 
 sleep in the dark from their earliest years. Excit- 
 ing stories before bedtime, especially blood- 
 curling ones, and scaring the child foster this 
 fear of the dark. By explaining to the child the 
 meaning of darkness and daylight, the avoid- 
 ance of exciting stories, and by encouragement, 
 this fear may be combated. 
 
 If possible the temperature of the sleeping 
 room should not be higher than 60 F. For 
 children not accustomed to outdoor sleeping a 
 higher temperature is advisable. The cold of 
 deep winter or the heat of the dog days of sum- 
 mer may produce sleeplessness. It is much easier 
 to warm a room than it is to cool it. A cold bed 
 may defeat sleep ; also a damp one. Warm, dry 
 bedclothing, undressing in a warm room so as 
 not to -chill the body surface, the plugging of 
 cracks which admit cold air, hot-water bottles, 
 warming the bedclothing before a fire, will 
 usually remedy the effects of cold. 
 
 The sleeplessness of hot weather is not due so 
 much to external heat, per se, as it is to stagnation 
 of the body's heat and to sweat, which irritates 
 the skin, produces a sticky sensation, and which
 
 THE BED AND SLEEPING ROOM 209 
 
 renders nervous individuals particularly restless 
 and fidgety. Sleeping out of doors, or a cold 
 bath, an alcohol rub, a sponge bath, light bed- 
 clothing, sleeping between the sheets without 
 underclothing, are simple remedies for the sleep- 
 lessness of excessive heat. Another efficacious 
 method is to interpose a straw matting sheet be- 
 tween the mattress and ordinary sheet. Still 
 another is to wet one or more Turkish towels, 
 or a sheet of body length. The wet cloth is laid 
 on the bed, on which, after removing all cloth- 
 ing, the individual lies. There is not much dan- 
 ger of catching cold, and sleep often follows 
 rapidly. 
 
 Restlessness or sleeplessness due to fever is 
 best combated by alcohol baths, sponging, wet 
 packs, or cold baths. Cold baths sometimes pro- 
 duce shock, and should therefore only be given 
 with the physician's permission. The sick are 
 often rendered restless because the bed is not 
 kept smooth, the bedclothing not changed often 
 enough, or breadcrumbs or other foreign mate- 
 rials are not removed. Bed sores, due practically 
 to the same causes, are easy of prevention but 
 difficult to cure. A buffalo robe between the 
 mattress and sheet does much to prevent them. 
 
 The sick, particularly infants, are often made 
 very restless by an ice cap. If the sick one frets
 
 210 YOURS FOR SLEEP 
 
 about it, tries constantly to shake it off, it had 
 better be dispensed with. Cold sponges can 
 adequately take its place. Sick infants and chil- 
 dren often sleep soundly after the application 
 of a mustard pack. The child is divested of all 
 clothing and placed upon a warm blanket. A 
 teaspoonful of mustard is added to a quart of 
 warm water; in this a towel is dipped and 
 wrapped around the body of the child, the towel 
 in turn being covered by the blanket It may be 
 left on for fifteen or twenty minutes, at the expi- 
 ration of which time a general reddening of the 
 body is found. It may be repeated if necessary. 
 The mustard pack is preferable to the mustard 
 bath, inasmuch as the latter causes much incon- 
 venience to the child. 
 
 Fathers and mothers might save themselves 
 much disturbed sleep by training their infants 
 from birth in good sleeping habits. If this has 
 been neglected the infant will surely cry, and 
 mostly at night, from habit. It has learned that 
 it only needs to cry loud enough or long enough 
 in order to be taken up, and us long as it can 
 command it surely will. 
 
 Infants cry from many causes, of course; 
 one should seek out the simpliest first. It is 
 not wise to attribute the cry as always pro- 
 ceeding from hunger, as so many mothers do;
 
 THE BED AND SLEEPING ROOM 211 
 
 or to "stuff" the child anyway in order to 
 keep it quiet. Feeding the infant may tempo- 
 rarily stop its wailings, but sooner or later it 
 will cry again this time probably from indi- 
 gestion. The cry of hunger is a fretful cry, 
 and is often accompanied by sucking of the 
 ringers. It ceases, however, when the child has 
 been fed. When it cries after feeding it is 
 probably suffering from indigestion. A spoon- 
 ful or two of lukewarm water, gentle massage of 
 the abdomen, placing the infant on its belly 
 may remedy matters. Infants are now being 
 taught to sleep in the prone position. Acute pain 
 produces a piercing cry, accompanied by a 
 drawing up of the limbs, tenseness of the abdo- 
 men, and pinching of the features. Minor de- 
 grees of pain cause moaning. The cry of temper 
 is not seen in early infancy. It is loud, and 
 accompanied by a violent kicking, throwing back 
 of the head and hands, and an increase in the 
 cry when the child is touched. In wasting 
 diseases the cry is low, pitiful, and whining. 
 
 If the parent can satisfy herself that the air 
 of the bedroom is not foul or overheated, that 
 there is not too much bed covering, that the 
 napkin is clean, the night clothes not too tight, 
 and that the infant is not in pain, it is best 
 to let it cry to its heart's content, especially if
 
 212 YOURS FOR SLEEP 
 
 it has been accustomed to being taken up 
 whenever it cries. This sounds like a harsh 
 dictum, but it is the only way to correct the 
 infant. Experience has shown that it is the 
 best way, too. In hospitals mothers are not 
 allowed to take up their infants because they 
 cry during the night, save it be at or very close 
 to the regular feeding time. Should the in- 
 fant cry, the nurse satisfies herself that it is not 
 from pain or other good cause; if not, then 
 the infant can cry as much as it will. Infants 
 soon learn ; one or two crying spells cure. In one 
 hospital, where, by reason of serious sickness in 
 the ward, the mothers were allowed to take up 
 their children at night to preserve quiet, after 
 a short time practically every infant in the ward 
 had formed the habit of crying at night. This 
 took weeks to correct, and it was corrected by 
 paying no attention to it. 
 
 A point of practical importance is that there 
 are very few diseases so serious as to require 
 waking up a sick individual to give him medi- 
 cine. Sleep is the best medicine, and unless 
 advised to the contrary the sick should be per- 
 mitted to sleep undisturbed. 
 
 "The bed has become a place of luxury to me! I would not 
 exchange it for all the thrones in the world." NAPOLEON FIRST.
 
 CHAPTER XII 
 REMEDIES FOR SLEEPLESSNESS 
 
 "Fatigue is the best pillow." FRANKLIN. 
 
 "Put off thy cares with thy clothes: so shall thy rest strengthen 
 thy labor, and so shall thy labor sweeten thy rest." QUARLES. 
 
 A REVIEW of the various causes, each and every 
 one fully capable of producing insomnia, will 
 readily establish the folly of claiming for any 
 drug or combination of drugs, or any one method 
 of treatment, an absolute cure of the disorder. 
 There is no specific, for inasmuch as many 
 factors operate in producing the condition there 
 can be none. Moreover, if we bear in mind the 
 fact that insomnia is not a disease, per se, but 
 simply a manifestation of some perversion of the 
 system, we can readily understand why it is 
 necessary for the pathological condition to be 
 removed before a cure can be expected. 
 
 The plan to be followed by anyone who has 
 been a sufferer from insomnia for any length of 
 time is for that one to consult some competent 
 physician or physicians, and not to rest con- 
 tented until every part of the body has been sub- 
 jected to the most rigid examination. I say 
 
 213
 
 214 YOURS FOR SLEEP 
 
 competent because all physicians are not capable 
 of treating the affection. The family doctor who 
 effects more cures, probably, because of the faith 
 there is in him, rather than the pills or potions 
 he dispenses, is, in truth, comparable to a jack 
 of all trades. I do not say this disparagingly, 
 because I am an ordinary physician myself. The 
 average practitioner knows something of all 
 diseases; much of some, little of others. His 
 limited time and the stress of life prevent him 
 from acquiring all the knowledge he withes to 
 have concerning any one subject. 
 
 This is an age of specialists. There is so much 
 of medicine and surgery that for a doctor to be a 
 success it is necessary for him to devote his whole 
 time to one branch of either science. Of course, 
 it is well and proper that the family physician, 
 or some ethical physician in whom you have 
 confidence, be first consulted. But if he fails to 
 remedy your state, he will not be averse to rec- 
 ommending you to some other physician who 
 knows more, by dint of specialism, of the proper 
 therapeutics of such disturbances than he does. 
 Should you meet with failure, be not discour- 
 aged : there is a cause some place which must be 
 found. Some may have forgotten to ex- 
 amine your eyes, take your blood pressure, ex- 
 amine the function of your stomach. But until
 
 REMEDIES FOR SLEEPLESSNESS 215 
 
 the very best specialists have pronounced them- 
 selves baffled, if sleeplessness has been keep- 
 ing you company long, refuse soporific drugs, 
 unless the reason for their employment satisfies 
 your understanding. 
 
 The use of soporific drugs cannot be too 
 strongly condemned. They may, of course, be 
 valuable in acute illness, or when for adequate 
 reasons, to be determined only by the physician, 
 sleep is necessary for the preservation of the life 
 of the patient, tiding him over a crisis. Prac- 
 tically all the drugs employed in the treatment 
 of insomnia are poisons, and produce sleep arti- 
 ficially. They are also habit-forming, and tend 
 to accumulate in the system, thereby deranging 
 the bodily functions, especially the vital ones. 
 Not only is the sleep they produce unnatural, 
 but it fails to be productive of the feeling of 
 well-being and satisfaction that distinguishes 
 normal sleep. Drug users awake irritable, fa- 
 tigued, mentally dull, "dopy"; again, their 
 sleep is liable to be disturbed by unpleasant 
 dreams, nightmare, and other disorders associ- 
 ated with unnatural sleep. Frequently used the 
 dose of soporific drugs must be constantly in- 
 creased, in order to obtain the desired effect; 
 moreover, it is also necessary to change from one 
 agent to another, inasmuch as the body becomes
 
 216 YOURS FOR SLEEP 
 
 accustomed to the drug used and is no longer 
 influenced by it. 
 
 The most powerful of all the somnifacients is 
 opium, particularly its derivative, morphine. 
 When morphine is given hypodermatically it 
 produces sleep very quickly. While it may be 
 true that morphine is given hypodermatically 
 more often than any other drug, we should not 
 make the mistake of thinking that every time 
 the doctor employs the hypodermic syringe he 
 is injecting morphine. Many other drugs, such 
 as strychnine, digitalin, ether, alcohol, pituitrin, 
 etc., are administered in this way, particularly 
 when prompt action is desired or where oral 
 medication is impossible. Anyone who pre- 
 scribes morphine for chronic insomnia should be 
 looked on with suspicion. It is not scientific and 
 is bound to prove detrimental in more ways than 
 one to the patient. There is no other drug that 
 possesses such a tendency toward creating an 
 appetite for it nor is there a habit more difficult 
 to control. The mental, moral, and physical 
 degeneration it produces is almost beyond be- 
 lief and understanding. 
 
 I can quite readily bring to mind the case of a 
 woman of wealth and affluence reduced to an 
 almshouse existence because a woman friend had 
 once given her a morphine pill to relieve her
 
 REMEDIES FOR SLEEPLESSNESS 217 
 
 insomnia. In those days narcotic drugs were not 
 difficult to procure, and stupidly reasoning that 
 there was no necessity for going without sleep 
 when one little pill would do so much, she be- 
 gan using the drug regularly. Her diamonds 
 soon became the pawnbroker's, from a lady of 
 leisure she became a wage slave, until at last she 
 was numbered among the paupers. Fortunately 
 for her, she was cured of the habit, and much to 
 her pleasant surprise she still managed to sleep, 
 the condition producing her insomnia having 
 righted itself years before. 
 
 There are numerous other drugs used for 
 insomnia, such as chloral, paraldehyde, veronal, 
 trional, acetanalid, the bromides. They are all 
 dangerous, habit-forming, and provocative of 
 serious derangements which may terminate 
 fatally. There is no drug yet known that will 
 produce a perfectly normal sleep, nor is there 
 any drug that can be used indefinitely, no matter 
 what the ailment may be, that does not destroy 
 more than it builds. Drugs add coals to the fire, 
 and once the fire is fed it may not be quenched. 
 
 In general, the person afflicted by insomnia 
 should lead a quiet life, free from excesses of any 
 kind. We all require, on an average, eight hours 
 of sleep during each twenty-four, and we should 
 so regulate the day as to have a definite hour for
 
 2i 8 YOURS FOR SLEEP 
 
 retiring and for arising. Once the habit of go- 
 ing to sleep at a certain hour becomes established 
 it will be difficult to break. As Horace Mann 
 says: " Habit is a cable; we weave a thread of 
 it each day, and it becomes so strong we cannot 
 break it." 
 
 Training in proper habits of sleep should be 
 begun at birth. The infant should be put into 
 its crib at a certain hour and while awake, and 
 should be allowed to go to sleep of its own ac- 
 cord. Pacifiers, rocking to and fro, and other 
 devices are prone to be habit-forming. Regular 
 sleep is best obtained by wakening the infant 
 every two hours during the day for feeding, and 
 allowing it to sleep as much as it will at night. 
 After the fifth month all feedings between 10 
 p.m. and 7 a.m. should be omitted. Feeding the 
 infant every time it awakes, " floor-walking," 
 rocking, will not aid in establishing good habits 
 of sleep. A darkened, quiet room, a warm bed, 
 a satisfied appetite, dry napkins, and unimpeded 
 respiration, are all that are necessary to produce 
 sleep in a normal, healthy child. 
 
 On awakening in the morning, the first thing 
 you should do is to "thank God that you have 
 something to do which must be done whether 
 you like it or not. Being forced to work, and 
 forced to do your best, will breed in you temper-
 
 REMEDIES FOR SLEEPLESSNESS 219 
 
 ance, self-control, diligence, strength of will, 
 content, and a hundred virtues which the idle 
 will never know" (Kingsley). 
 
 Remembering that sleep tends toward a stasis 
 of blood in the various larger organs and in the 
 extremities, we should, before arising, lie on 
 the right side for a few minutes, then on the left, 
 then on the stomach, and finally on the back. 
 This simple practice is often very efficacious in 
 removing the angina pains, asthma, lumbagoes, 
 so often found in anemic individuals and which 
 are often due to improper positions during sleep. 
 The muscles should then be gently exercised by 
 stretching, after the manner of a yawn, so as to 
 remove the stiffness then existing in them occa- 
 sioned by repose. It also serves to minimize 
 the slight shock accompanying a sudden change 
 to the upright position. 
 
 Since mucus, cell detritus, foreign matter from 
 the pharynx and lungs, have collected in the 
 mouth during the night, this portion of the 
 body should receive adequate attention, as 
 should the nose, the eyes, and the ears. If 
 we made a careful record of the per- 
 sons who were sanitary with these portions 
 of their anatomy we would find their number 
 surprisingly few. These matters are of course 
 minor, but it is only by a careful attention to
 
 220 YOURS FOR SLEEP 
 
 apparently trivial conditions that a perfectly 
 working body is acquired. 
 
 Every person should devote at least five or 
 ten minutes each morning to exercise and deep 
 breathing, preferably in the open air. If we 
 lived like Methuselah there would not be much 
 difficulty about the latter. Methuselah, be it re- 
 membered, always slept in the open air. When 
 he had reached the record-breaking age of 500 
 years, it is said that an angel appeared before 
 him saying, " Arise, Methuselah, and build 
 thee a house, for thou shalt live 500 years 
 longer." But Methuselah answered, " If I am 
 to live but 500 years longer, it is not worth 
 while to build me a house. I will sleep in the 
 air, as I have used to do." 
 
 A short brisk walk before breakfast is one of 
 the best appetizers known. Moreover, the exer- 
 cise aids in stimulating peristalsis of the bowels, 
 reestablishes the circulation of blood, massages 
 the various organs, cleansing them of waste 
 products, the removal of which has been slug- 
 gish during the night, charges the system with 
 oxygen, and, in short, fills the body and soul with 
 the joy of life. 
 
 Recalling to mind that the conditions favoring 
 sleep are fatigue and mental quietness, the busi- 
 ness transacted during the day should not be so
 
 excessive as to produce overfatigue or mental 
 excitation. When custom tolls the knell of the 
 working day, leave all the day's problems behind 
 you. Shop talk out of shop hours is not condu- 
 cive toward making you popular, let alone sleep. 
 If your work is grouped under the sedentary 
 occupations, a smart walk of a mile or two after 
 supper will produce a non-excessive amount of 
 fatigue, while a quiet game of cards, checkers, 
 or chess where nothing is at stake will often pro- 
 duce mental serenity. Attendance at plays that 
 do not deal with exciting social or other prob- 
 lems may prove advantageous. 
 
 The evening meal should be simple and light, 
 free from indigestible and heavy foods. The 
 condiments, as mustard, vinegar, pepper, etc., 
 had best be eschewed at this meal, likewise the 
 stimulants, as tea, coffee, alcoholic drinks. 
 Lettuce, onions, and apples are compatible to 
 and often productive of sleep. By no means is 
 the stomach to be overloaded. 
 
 Before considering any of the methods by 
 which sleep may be gained, there are a few ques- 
 tions of practical importance deserving of atten- 
 tion. One of these is as to the advisability of 
 two or more sleeping together. 
 
 While it is not always possible, for numerous 
 reasons, for each individual to have a sleeping
 
 '222 JOURS FOR SLEEP 
 
 room of his own, if it is to be had for the asking, 
 he should by all means ask. If not feasible or 
 possible, then it is by no means a hardship to 
 procure an extra bed, so that there may be a bed 
 for each occupant of the room. It goes without 
 saying that no more than two persons should 
 sleep in the same sleeping room at the same time. 
 The habit some mothers have of taking their in- 
 fant offsprings to bed with them is fraught with' 
 danger. The comparatively large number of 
 infant deaths by suffocation should afford ample 
 proof of this. No good will ever come from 
 adults sleeping with the young, though it once 
 was believed that healthful influences could be 
 transmitted in such a way, as is proved by the 
 fact that King David was given as a bedfellow 
 a strong, vigorous youth, in the hope of restoring 
 his waning faculties. But to no avail. 
 
 There are many reasons why only one person 
 should occupy a bed. First of all is the fact that 
 it prevents the contraction of disease. If the bed- 
 mate be a victim of tuberculosis, for instance, be- 
 cause of the intimate contact the disease is very 
 apt to make an appearance in the other also. 
 Likewise with the other infectious diseases. 
 Secondly, we are not all of the same tempera- 
 ment: one wants the windows widely opened, 
 the other does not; for one there is too much bed
 
 REMEDIES FOR SLEEPLESSNESS 223 
 
 clothing, for the other not enough ; one may be 
 fidgety and nervous and so disturb the other's 
 rest, etc. 
 
 Another practice that should be abandoned 
 is sleeping in underwear, at least the same 
 underwear that has been worn during the 
 day and which from day to day becomes 
 contaminated by sweat and other bodily 
 excretions. Such a practice produces a sticky, 
 uncomfortable sensation to the skin and may in- 
 terfere with sound sleep. It is not a sanitary 
 measure, by any means. Such clothes as are 
 worn during the day should be exposed to the 
 air during the night. A pair of pajamas or a 
 nightdress is no longer a luxury, though many 
 of us still think so. 
 
 Since sleep may be disturbed by a desire to 
 evacuate the bowels or bladder and when once 
 awakened difficulty may be experienced in again 
 recovering it, as a precautionary measure it is 
 well that these organs be given a chance to act 
 before we retire. In this way we may outwit the 
 enemy. 
 
 As previously stated, there is no specific for 
 insomnia. The underlying cause of the condi- 
 tion must be ascertained and removed before 
 a cure can be expected. But even then it some- 
 times happens that it is necessary to wean back
 
 224 YOURS FOR SLEEP 
 
 the ability to sleep, and for these cases and those 
 for which no definite etiological factor can be 
 found the following advice, garnered from the 
 experiences of numerous insomniacs and special- 
 ists in the treatment of the disorder, may prove 
 of value. 
 
 Many famous men have been afflicted with 
 difficulty in either going to sleep or in sleeping 
 for any length of time. The expedients they 
 adopted were not only diverse, but often amusing. 
 Thus, Sir John Remire combed the back of his 
 head with a fine-tooth comb and rubbed gently 
 with the palm of the hand; Sir John Sinclair 
 counted, as did Andrew Jackson; Franklin took 
 a cold air bath ; Theodore Tilton went from one 
 bed to another using six in all ; Professor Agassiz 
 rolled his eyeballs under his eyelids, as if look- 
 ing at his feet, etc. 
 
 Many persons find grateful the partaking of 
 a light meal before retiring. Food in the 
 stomach causes a flow of blood to that organ, 
 and consequently a diminished supply to the 
 brain, thereby producing cerebral anemia,! 
 which, as we have learned, favofs sleep. That 
 there is no plausible reason why we should not 
 eat before going to bed is well illustrated by the 
 fact that animals are wont to sleep, and sleep 
 soundly, after partaking of a heavy repast.
 
 REMEDIES FOR SLEEPLESSNESS 225, 
 
 Moreover, observations on animals have proved 
 that food taken before going to sleep is well 
 assimilated, much better than if the animals are 
 made to work, run, or even walk after feeding. 
 We also note how readily infants fall asleep 
 after taking nourishment, even sleeping at the 
 breast if allowed to do so. It must be admitted, 
 however, that we can do with less sleep if we go 
 to bed with the stomach empty. 
 
 If eating before retiring is employed, and it 
 is to be recommended because of its simplicity 
 and comparative harmlessness, the evening meal 
 should be light. Before going to bed a glass of 
 hot milk, malted milk, beef tea, or simply hot 
 water may prove sufficient. Many insomniacs 
 find relief by drinking a pint of hot water before 
 each meal and at bedtime. A few drops of pep- 
 permint or lemon juice will help to render the 
 water more palatable. By no means are tea, 
 coffee, alcohol, or condiments to be taken before 
 bedtime. A glass of hot porter or whisky works 
 well for a time in some cases, but its effect soon 
 wears off. The possibility of an alcohol habit 
 being developed should not be forgotten ; again, 
 there is nothing which will impair the digestive 
 apparatus so readily as alcohol on an empty 
 stomach. 
 
 Some authorities recommend the eating of
 
 226 YOURS FOR SLEEP 
 
 whatever appeals to the appetite, and of as much 
 as is wanted. Night workers may suffer no in- 
 convenience from following this practice, for 
 the reason that this meal taken at their bed- 
 time corresponds to the day worker's supper, so 
 that their stomachs are not apt to be overloaded 
 by means of a meal taken a short time before. A 
 hearty supper and a generous eating before go- 
 ing to bed may defeat the purpose for which it 
 was intended, or if sleep is procured such sleep 
 is prone to be disturbed and unrefreshing. 
 
 If the appetite for food before retiring be- 
 comes gradually increased it may be satisfied 
 without the fear of harm resulting. While the 
 digestion of food is physiologically retarded 
 during sleep in the eight hours given it the 
 stomach can well overcome the impediment. It 
 is wise, however, to lessen the amount of food 
 taken during the day so as not to overwork the 
 stomach. 
 
 Those who are troubled by awakening in the 
 still hours of the night and who find it difficult 
 to go to sleep again may find relief by eating a 
 few crackers or drinking a glass of milk which 
 should be kept by the bedside for just such an 
 occasion. If a smoker, a pipeful of tobacco may 
 prove equally efficacious. 
 
 Baths in the treatment of insomnia have been
 
 REMEDIES FOR SLEEPLESSNESS 227 
 
 used from time immemorial. Wisely employed 
 they are agents of value. When not otherwise 
 stated the following temperatures of the 'bath 
 water are to be understood. 
 
 Degrees 
 Fahrenheit. 
 
 Cold 33 to 65 
 
 Cool 65 to 75 
 
 Temperate 75 to 85 
 
 Tepid 85 to 92 
 
 Warm 93 to 98 
 
 Hot 98 to 112 
 
 TANNER. 
 
 Cold tub baths are not to be advised, as a 
 rule. The mental shock produced by them is 
 apt to prove detrimental. The cold bath 
 accelerates the pulse, lowers the temperature, 
 and drives the blood to the internal organs. 
 Persons troubled with disease of the heart or 
 arteries may die suddenly because of the latter 
 fact. Taken during the day, when not contra- 
 indicated, the cold bath may prove invigorating, 
 but as a general rule it does more harm than 
 good. 
 
 The temperate bath is more serviceable. It 
 may be taken by sitting or reclining in a bath' 
 tub one-third full of water for five or ten min- 
 utes, the body being thoroughly rubbed with a 
 Turkish towel afterward. The temperature of.
 
 228 YOURS FOR SLEEP 
 
 the water may be lowered from day to day, until 
 it approaches that of the cold bath. By going 
 to bed immediately after the bath sleep is often 
 produced rapidly, but if its efficacy does not 
 quickly manifest itself it is not an indication 
 that it is valueless. To mental workers this 
 type of bath may prove a boon. The simple 
 standing in cool water and rubbing the feet with 
 a rough towel may suffice. 
 
 Much benefit is claimed for what is known 
 as the neutral bath ; that is, the bath water has a 
 temperature of 98 degrees which is not allowed 
 to fall below 93. It produces no stimulation, is 
 restful and soothing to the nervous system, and 
 may be used as a substitute for sleep. Should 
 its effect wear off the temperature of the water 
 may be lowered to that of the tepid bath or 
 raised to that of the hot bath. The bath need 
 not exceed ten minutes in duration, though more 
 benefit is experienced if the individual remains 
 in it as long as is convenient. 
 
 A hot bath is very useful in insomnia due to 
 fatigue, exhaustion, worry, neurasthenia, dis- 
 agreeable feelings in various parts of the body, 
 nervousness, etc. It should be taken in a room 
 the temperature of which is about 70 degrees. 
 The head and face should first be douched with 
 cold water; then the entire body, exclusive of
 
 the head, is immersed. The temperature of the 
 water first should be that of the body, 98 degrees, 
 and then gradually be increased to 105 or 1 10 de- 
 grees. The duration of the bath need not exceed 
 a few minutes, after which the body is dried 
 quickly, and with the least possible exertion the 
 person goes to bed. 
 
 Enveloping the body in moist sheets, these 
 in turn being covered by warm, dry wraps, the 
 individual lying in these until asleep, or all 
 night if needs be, often brings results. When 
 cold is well borne the " dripping sheet " may 
 produce sleep. The person stands in hot water 
 with a towel dripping ice water about his 
 head. A linen sheet is then wrung from a basin 
 of cold water and thrown over his back. Friction 
 is then made through the sheet, after which the 
 sheet is removed, the body dried, and the indi- 
 vidual put to bed. 
 
 The foot bath, given by means of immersion 
 of the feet in hot water, to which mustard may 
 be added, sometimes produces sleep by causing 
 cerebral anemia. The German peasants have 
 used for over a hundred years a long, wet stock- 
 ing on the leg, this 'being covered by a dry one. 
 
 A cold spray or shower, alternated with the 
 hot 3 is of value. In the insomnia due to hot
 
 2 3 o YOURS FOR SLEEP 
 
 weather or fever, sleep may be induced by a cold 
 water bag to the neck. 
 
 Massage is of value, particularly in neurotic 
 individuals and in those whose insomnia de- 
 pends upon mental excitation and worry. Mas- 
 sage of the feet or head may be all that is neces- 
 sary, the strokes used being light and smooth, 
 and thus soothing. General bodily massage can 
 only be practiced by someone versed in the mas- 
 seur's art. The same is true of electricity; that 
 is, it requires a skillful operator, and so is not 
 within the reach of the average person. More- 
 over, while electricity occasionally does good, 
 it excites as often as it soothes. 
 
 The reading of a book that is not apt to stir 
 the imagination, and which while dry is never- 
 theless readable, is to many a potent soporific. 
 There are books and books, so a judicious choice 
 must be made. The reading of serial stories, 
 stories of battle, adventure, warfare, mystery, 
 problem stories, is not to be advised, because 
 this tends to excite the brain and to keep the 
 reader's imagination occupied after he has gone 
 to bed. Books that cultivate the friendly spirit 
 are to be encouraged, such as David Grayson's 
 "The Friendly Road," Cicero on Friendship, 
 Tennyson's " In Memoriam," Emerson on 
 Friendship, Bunyan's " Pilgrim's Progress."
 
 REMEDIES FOR SLEEPLESSNESS 231 
 
 Or books that breed contentment, as Grayson's 
 "Adventures in Contentment," Walton's "Why 
 Worry," and " Peg Along," Cabot's " What Men 
 Live By." " The Lives of the Saints," "The Life 
 of Christ," " Little Dorrit," " Sartor Resartus," 
 " A Poet at Grass," " Paradise Lost," often prove 
 efficacious where others have failed. Plato, 
 Amiel, Emerson, Lamb, Crabbe, Oliver Wendell 
 Holmes, St. Francis of Assisi may help lure 
 Morpheus. In extreme cases the reading of 
 books unintelligible to the reader may produce 
 drowsiness. In any case, the reading should be 
 done by the bedside and the individual should be 
 prepared to go to bed the moment his eyes be- 
 come heavy. Otherwise the activity associated 
 with going from one room to another and un- 
 dressing may so stir the person as to reproduce 
 wakefulness. 
 
 Sitting before an open fire, and contemplating 
 the dull embers as they glow often wraps one in 
 slumberland. Soft music, especially if played 
 on an organ, may do the same. Rocking to and 
 fro in an easy chair, under the rung of which a 
 small piece of wood has been placed, is also of 
 value. Or a hammock may be employed, mo- 
 tion being imparted to it by one of the family 
 who reads some monotonous book, every other
 
 232 YOURS FOR SLEEP 
 
 word or line being skipped, if necessary, so as 
 not to arouse interest. 
 
 Innumerable methods for procuring sleep 
 have been recommended at one time or other. 
 One for which much is claimed is for the suf- 
 ferer, on going to bed, to assume a comfortable 
 position, thus relaxing the skeletal system. In- 
 stead of frequently changing position, he is to 
 maintain the position first assumed no matter 
 how trying it may be. Every movement, such 
 as yawning, sneezing, coughing, is suppressed. 
 If such is done, at the expiration of fifteen or 
 twenty minutes sleep ensues. With the success 
 achieved it will become natural for the indi- 
 vidual to follow the instructions given, which 
 soon cease to be a hardship. 
 
 Another method that is very valuable consists 
 in turning the eyeballs as far as possible under 
 the closed lids. It should be done gently and 
 without strain. While doing this breathe deeply 
 but slowly, at the same time mentally counting 
 the breaths taken. The procedure is to be re- 
 peated until sleep puts an end to its necessity. 
 This method is a sort of self-hypnosis, is not 
 liable to be detrimental save where ocular 
 disease exists, and when the ability to sleep is 
 won can be dispensed with. 
 
 Benjamin Franklin wooed " balmy nature's
 
 REMEDIES FOR SLEEPLESSNESS 233 
 
 sweet restorer" by a cold air bath. From a letter 
 to M. Dubourg On the Free Use of Air: 
 
 "The shock of cold water has always appeared 
 to me, generally speaking, as too violent, and I 
 have found it much more agreeable to my con- 
 stitution to bathe in another element. I mean 
 cold air. With this view, I rise almost every 
 morning, and sit in my chamber without any 
 clothes whatever; half an hour or an hour, 
 according to the season, either reading or writ- 
 ing. This practice is not in the least painful, but 
 on the contrary agreeable ; and if I return to bed 
 afterward, before I dress myself, as sometimes 
 happens, I make a supplement of my night's rest 
 of one or two hours of the most pleasing sleep 
 that can be imagined. I find no ill consequences 
 whatever resulting from it, and that at least it 
 does not injure my health, if it does not in fact 
 contribute much to its preservation. I shall 
 therefore call it, for the future, a bracing or 
 tonic bath." 
 
 From his Art of Procuring Pleasant Dreams: 
 "When you are waked by this uneasiness, and 
 find you cannot easily sleep again, get out of bed, 
 beat up and turn your pillow, shake the bed 
 clothes well, with at least twenty shakes, then 
 throw the bed open and leave it to cool; in the 
 meanwhile, continuing undrest, walk about your
 
 234 YOURS FOR SLEEP 
 
 chamber, till your skin has had time to discharge 
 its load, which it will do sooner, as the air may 
 be drier and colder. When you begin to feel the 
 cold air unpleasant, then return to your bed; you 
 will soon fall asleep, and your sleep will be sweet 
 and pleasant. All the scenes presented to your 
 fancy will be of the pleasing kind. I am often 
 as agreeably entertained with them as by the 
 scenery at an opera. If you happen to be too 
 indolent to get out of bed, you may, instead of it, 
 lift up the bed clothes with one arm and leg, 
 so as to draw in a good deal of fresh air, and, 
 letting them fall, force it out again. This re- 
 peated twenty times will so clear them of the 
 perspirable matter they have imbibed, as to per- 
 mit your sleeping well for some time afterward. 
 But this latter method is not equal to the 
 former. 
 
 " Those who do not love trouble and can 
 afford to have two beds, will find great luxury, 
 in rising when awake in a hot bed, and going 
 into the cool one. Such shifting of beds would 
 also be a great service to persons ill of a fever, 
 as it refreshes, and frequently procures sleep. 
 A very large bed, that will admit a removal, so 
 distant from the first situation as to be cool and 
 sweet, may, in a degree, answer the same end." 
 
 The late Dr. J. B. Learned, who believed that
 
 REMEDIES FOR SLEEPLESSNESS 235 
 
 most insomnia results from automatic thinking, 
 has the following advice to give. To the subject 
 of insomnia Dr. Learned devoted much atten- 
 tion, stimulated probably because he himself 
 suffered from the disorder by reason of an injury 
 to his head. From The Healthy Home: 
 
 " Take in mind the breathing; reduce the num- 
 ber of inspirations and expirations one-half; 
 make each one full, deep and prolonged. To do 
 this the mind must give the matter attention. 
 This attention is not exhausting, but it prevents 
 the whirl of thought which has made sleep im- 
 possible. In a short time the subject gets 
 sleepy and lapses into unconsciousness. 
 
 " Another experiment with the respiratory 
 apparatus is to forbid all activity of the 
 diaphragm; let the breathing be done by the 
 upper chest muscles. The mind has to superin- 
 tend this work. You are not to drop it con- 
 sciously. If you get to sleep over it, that is 
 just the object desired. 
 
 " If your automatic thinking persists in spite 
 of this little set occupation, add another duty. 
 Bend the hand, the foot, a finger or toe, along 
 with the uniform breathing. You seek a balance 
 of circulation in the chambers of gray matter. 
 By this concentration of will power you are not 
 only unconscious of the automatic thinking, but
 
 236 YOURS FOR SLEEP 
 
 you are soon under the influence of sleep. When 
 sleep claims you, normal respiration gives you 
 normal circulation and normal repair, and you 
 waken a new man. You can use a score of 
 methods to accomplish this. 
 
 "Take another example: Extend, if you 
 please, the trunk and extremities. Reach the 
 head board and the foot board at the same time, 
 if you were made long enough. See how long 
 you can maintain this enlargement of yourself 
 physically with a new sensation pervading every 
 muscle engaged. Does automatic thinking per- 
 sist? No, you are soon conscious of only one 
 condition, not wholly agreeable; it is the 
 strained position in which you find yourself. The 
 sensation arising from this unusual demand, 
 made upon all the muscles engaged, is con- 
 stantly before you. The belt has actually been 
 thrown off that shaft, the revolution of which 
 gave you the automatic connection that kept you 
 from sleeping. 
 
 "Try this combination of contracting one 
 muscle, a sudden brief jerk, at the beginning of 
 each inspiration. Make any selection of muscle 
 you please, but see that its work is done absolutely 
 on time. Close attention is required. You are 
 soon conscious of nothing else. In truth, it is 
 but a little time before you cease to be conscious
 
 REMEDIES FOR SLEEPLESSNESS 237 
 
 of this, for normal sleep again puts in her 
 claim. 
 
 "Still another: Touch the pulse with one 
 finger: with each heart beat contract a muscle 
 of another finger, or if one hand, arm, leg, or 
 foot, any muscle, indeed, you please, but see that 
 you keep time with the heartbeat. If this be too 
 exacting, let your improvised muscular contrac- 
 tion alternate with the heartbeat, or skip two 
 beats to simplify. In this effort to be exact you 
 will be busy. Automatic thinking is wholly dis- 
 placed and ere long your extemporized exercise 
 is displaced also, for sleep is bound to arrest the 
 whole procedure. Uninterrupted attention is 
 demanded, however. 
 
 " So far the physical exercise has been so mild 
 that very little outlay of muscular power has 
 been called for. Perhaps in the large majority 
 of cases this is entirely sufficient and the best 
 mode of procedure. In another class, however, 
 the subject, vigorous in brain and muscle, with 
 no lesions of heart or apoplectic tendency, may, 
 by himself in his bed lying upon either side and 
 changing as he prefers, employ the same muscle 
 he would in bicycle riding. He may start off 
 moderately and increase here as he would on the 
 wheel with a ten-mile ride before him, or he 
 may take a little sprint. This motion calls for
 
 238 YOURS FOR SLEEP 
 
 more power and at once counteracts the auto- 
 matic brain work which preceded. The muscle 
 becomes well charged with arterial blood, the 
 whole capillary system of the skin is suffused 
 and perspiration follows. Ere long the sensa- 
 tion of fatigue follows also, and a cessation of 
 motion, the recumbent position being assumed, 
 is followed by sleep. 
 
 " A like object lesson, not as agreeable to fol- 
 low perhaps, but requiring as much energy, is 
 found in the raising of head, foot, hand and 
 arm from their wonted resting places. Lying 
 upon the back, the head is lifted, then the hands, 
 with both arms extended, raising the covers suf- 
 ficient to allow a free exchange between the 
 inner and outer atmospheres. The lift of foot 
 and leg will act as a pump also; let this be re- 
 peated two or three times at each engagement. 
 The surface, thus lowered in temperature, will be 
 restored to its normal degrees and this requires 
 the new flow of arterial blood to the skin, and 
 serves further to eliminate from that part of the 
 brain which has been clandestinely engaged. Let 
 this occur at regular intervals, if you please, by 
 counts of respiration. 
 
 " There need be no fear of 'catching cold ' 
 from this exposure. Clothing sufficient to serve 
 the purpose, without such pumping in of cold
 
 REMEDIES FOR SLEEPLESSNESS 239 
 
 air, will insure return of natural conditions and 
 temperature. 
 
 " To turn off the belt the shaft which supplies 
 power to that portion of the brain which causes 
 the automatic disturbances at the sleeping hour, 
 this was our task. The foregoing object lessons, 
 or a multitude of others not described, will cer- 
 tainly secure the end. Persistence must be 
 observed." 
 
 One more method for obtaining sleep and I 
 am through with " method " treatments. It is 
 that of Dr. De Witt Hyde. From The Outlook: 
 
 " Assume an easy position, with the hands rest- 
 ing over the abdomen. Take a long, slow, but 
 easy and natural breath in such a way as gradu- 
 ally and gently to lift the hands outward by the 
 action of the abdomen. At the same time slowly 
 and gradually open the eyes, so that at the end 
 of the inspiration they are wide open and di- 
 rected upward. 
 
 " Let the breath out easily and naturally, let- 
 ting the hands fall inward as the outward 
 pressure of the abdomen is withdrawn. At the 
 same time let the eyes drop and the eyelids 
 naturally fall by their own weight, so that they 
 are closed at the end of the expiration. Do all 
 this quietly and naturally. Do not make hard 
 work of it.
 
 2 4 o YOURS FOR SLEEP 
 
 " Repeat the inspiration and expiration with 
 opening and lifting, dropping and closing of the 
 eyes ten times. Then take ten breaths in the 
 same way, allowing the eyes to remain closed. 
 Alternate ten breaths with opening and closing 
 of the eyes and ten breaths with closed eyes. 
 
 " Nervous persons will have some difficulty at 
 first in the gradual opening and closing of the 
 eyes. They will tend to fly open and then snap 
 together. But the gradual and easy opening and 
 closing of the eyes in rhythm with quiet, natural 
 breathing, when once secured is almost equiva- 
 lent to dropping off to sleep. 
 
 " When the eyelids begin to feel heavy, and 
 you feel tired and sleepy, as you will very soon, 
 go through the motions more and more easily and 
 lazily, until you merely will the motions without 
 making any effort, or hardly any effort, to exe- 
 cute them. At this stage, or, more likely, in one 
 of the intervals of breathing without any motion 
 of the eyes, you will fall asleep. 
 
 " This rule gives the mind two gangs of work- 
 men, two sets of muscles to watch and keep 
 working in harmony. It cannot do this and take 
 account of the work done and at the same time 
 keep up much of a thinking about anything else. 
 
 " It induces the respiration that is character- 
 istic of normal sleep. It tires the set of muscles
 
 REMEDIES FOR SLEEPLESSNESS 241 
 
 the tiring of which is one of the favorite devices 
 for producing hypnosis. It produces and calls 
 attention to certain sensations in the eyelids 
 which are the normal precursors of sleep. It 
 alternates work in such a way as to make resump- 
 tion of work more and more unwelcome and rest 
 more and more grateful." 
 
 As a means of producing sleep, if indeed for 
 any other purpose, hypnotism is never to be 
 used. The sleep it gives is artificial, therefore 
 unnatural and morbid, and is not apt to be fol- 
 lowed by the feeling of restfulness and satisfac- 
 tion which characterizes natural sleep. Its fre- 
 quent use is harmful to anyone, whether sick or 
 well, inasmuch as it tends to render the sub- 
 ject mentally weak, imaginative, and neurotic. 
 There is no doubt that it is occasionally of serv- 
 ice in dispelling fixed ideas, and in the treatment 
 of some nervous disorders, but the remedy may 
 prove worse than the original disease. When 
 we consider the fact that many hypnotists are 
 lay people, some of whom possess no scruples, 
 it is not hard to realize that they may use their 
 power for their own advantage, rather than that 
 of the patient. 
 
 Many cases of insomnia, especially those due 
 to fatigue or nervous exhaustion, hay fever, etc., 
 are often cured by a change of scene. Week-
 
 242 YOURS FOR SLEEP 
 
 ends in the country may suffice; or if feasible, 
 residence in a climate which is equable, and so 
 permits the individual to spend the major part 
 of his time in the open air, is to be considered. 
 The Bahama Islands, the Sandwich Islands, 
 Ecuador, the West Indies, Bermuda, Florida, 
 Italy, or Southern California meet the above 
 condition. A sea voyage, or a stay at the White 
 Mountains or the Adirondacks, is also of service. 
 
 It must be remembered that when insomnia 
 results from psychic disturbances no baths, 
 methods, or other treatment are apt to prove of 
 much value until the mind becomes tranquil. 
 As Swift says : " The best doctors are Dr. Diet, 
 Dr. Quiet, and Dr. Merryman." We must con- 
 vince ourselves that we will be able to sleep. 
 The constant repetition of " I will sleep " works 
 wonders. 
 
 Instead of thinking of the joys that have 
 passed you by, think of those you have the good 
 fortune to possess. Smile, even if it hurts. Be 
 a friend to all, for, as Cicero says : " There is no 
 such thing as happiness, health, progress, with- 
 out friendship." Put yourself in the other man's 
 place, as John Bunyan did when he looked out 
 the window of Bedford Jail and saw a man 
 being taken to Tyburn tree to be hanged.
 
 REMEDIES FOR SLEEPLESSNESS 243 
 
 Bunyan, turning to a fellow prisoner, said, 
 " But for the grace of God, there goes John 
 Bunyan." Sympathy is the open sesame to all 
 hearts ; it breeds the cheerful spirit. 
 
 When your head strikes the pillow at night 
 revert to your boyhood days. Think of the days 
 that formed the happiest parts of your life; 
 think of your successes and forget the failures, 
 think of joy, joy, and nothing but joy. Chase 
 out the glooms that for years have been cob- 
 webbing your cerebral spheres. You may not 
 eradicate them all with the first volley ; they are 
 not easily vanquished. When they counter- 
 charge do not retreat. Fire another bombshell 
 into their camp. Take no prisoners, have no 
 mercy, grant no truces, and you'll find that, just 
 as the burned child dreads the fire, they'll leave 
 you in peace, otherwise in pieces. 
 
 Should sleep fail to come, no matter how you 
 have striven to win it, there's no cause for 
 worry. Insanity will never result from a few 
 sleepless nights, neither will the health be seri- 
 ously impaired. If you cannot sleep, rest, the 
 mind most of all. Do not delude yourself into 
 the belief that you never sleep. Those who 
 never sleep die quickly; it may be a week, ten 
 days at the most. The few hours of sleep that 
 you do procure, and which you are so prone to
 
 244 YOURS FOR SLEEP 
 
 forget, may suffice your individual needs, mental 
 or physical. 
 
 Herbert Spencer says in his Autobiography: * 
 11 Appearances gave the impression that I was 
 in fair health. Appetite and digestion were both 
 good, and my bodily strength, seemingly not 
 less than it had been, as tested by walking, was 
 equal to that of most men who lead town lives. 
 This continued to be my state for many years. 
 
 Both then and afterwards my sleeping re- 
 mained quite abnormal. A night of sound sleep 
 iwas, and has ever continued to be, unknown to 
 me: my best nights being such as would com- 
 monly be called bad ones. Save when leading 
 a rural life with nothing but outdoor sports to 
 occupy attention, I probably averaged between 
 four and five hours of unconsciousness. But it 
 was never continuous. The four or five hours 
 were made up of bits ; and if any one of the bits 
 was two hours long, it was something unusual. 
 Ordinarily my night had from a dozen to a score 
 wakings. Moreover, at that time and for five 
 and twenty years after, the sensation of drowsi- 
 ness was never experienced." 
 
 If such were the lot of such a genius as 
 Spencer, ours cannot be much worse. Let his 
 achievements solace the insomniac; good work 
 
 f (Vol. I, pp. 579-80; D. Appleton & Co.)
 
 REMEDIES FOR SLEEPLESSNESS 245 
 
 and insomnia are compatible. Most of us, if we 
 slept in bits, as Spencer did, would proclaim to 
 the physician that we didn't sleep at all, a com- 
 mon exaggeration, and one of which he is well 
 aware. Particular attention should be paid to 
 the passage, "My best nights being such as 
 would commonly be called bad ones save when 
 leading a rural life 'with nothing but outdoor 
 sports to occupy attention." 
 
 A natural, orderly life, sane eating, moderate 
 exercise, an abundance of fresh air and sunshine, 
 cessation of worry, moderation in all things 
 these are the rules of life. When we do not 
 transgress the laws of nature, the gifts we most 
 desire she lavishes upon us. If it be the gift of 
 Morpheus that we seek, it will not be long in 
 coming. And when it visits us, and stays with 
 us, well will we have cause for thankfulness, and 
 to say with Sancho Panza, "Now, blessings light 
 on him that first invented sleep I" 
 
 "Close now thine eyes, and rest secure; 
 Thy soul is safe enough, thy body sure; 
 He that loves thee, He that keeps 
 And guards thee, never slumbers, never sleeps. 
 The smiling conscience in a sleeping breast 
 Has only peace, has only rest: 
 The music and the mirth of kings 
 Are all but very discords when she sings; 
 Then close thine eyes and rest secure; 
 No sleep so sweet as thine, no rest so sure." 
 
 QUARLES.
 
 INDEX 
 
 Abdominal muscles, importance 
 of, in defecation, 109; bene- 
 fits of taut, 204; remedies 
 for weak, 204. 
 
 Abscess, insomnia from tooth, 
 46, 159; pain in back from 
 kidney, 57 ; X-ray for tooth, 
 46, 167, 179. 
 
 Accident, blindness due to, 148. 
 
 Acetanilid, use of, in insom- 
 nia, 217. 
 
 Acid, sleep due to sarcplactic, 
 5; kinds of, formed in fer- 
 mentation, 103 ; indigestion 
 from change in stomach, 
 105 ; kinds of, in tobacco 
 smoke, 130-131. 
 
 Acid mouth, remedies for, 
 174. 
 
 Acne, deficient exercise a cause 
 of, 185. 
 
 Acroparesthesia, meaning and 
 causes of, 34. 
 
 Activity, influence of mastica- 
 tion on mental, 105. 
 
 Adenoids, pavor nocturnus 
 due to, 27; insomnia due to, 
 43 ; growing pains due to, 
 165. 
 
 Adrenal glands, influence of 
 worry on, 59; nicotine on, 
 
 133- 
 Adults, sleep requirements in, 
 
 10; sleeping of, with young, 
 
 222. 
 Advice, value of physicians', 
 
 86-87. 
 Agassiz, Prof., sleep method 
 
 of, 224. 
 
 Age, sleep and, u, 126; worry 
 and old, 73 ; neurasthenia 
 and, 81, 87; blood pressure 
 and, 121 ; arterio-sclerosis 
 and, 119, 124, 127, 204; 
 remedies for insomnia due 
 to old, 139, 204-205. See 
 Life. 
 
 Agitation, mouth disease a 
 cause of, 166. 
 
 Air, fresh, a tonic for chil- 
 dren, 34; insomnia due to 
 lack of fresh, in children, 
 43; value of fresh, in heredi- 
 tary insomnia, 49; outdoor 
 sleeping, 92, 194, 200, 203, 
 208; effects of poor, 186, 
 188-189, 190-191, 200-202 ; 
 prejudice concerning night, 
 
 187, 199-200; value of pure, 
 
 188, 191 ; deep breathing, 189- 
 190, 194; tidal, 189; comple- 
 mental, 189; residual, 189; 
 prejudice concerning cold, 
 190-191 ; how to procure 
 fresh, 194, 198, 199-200, 202- 
 203 ; overcoming waking due 
 to cold, 197-198; prejudice to 
 cold, on waking, 203 ; crying 
 due to foul, 211 
 
 Air bath, 233, 238. 
 
 Alcohol, dreams from, 24; 
 acroparesthesia from, 34; in- 
 somnia from, 44; worry 
 from, 52; heart pain from, 
 54; inherited disease from, 
 80 ; neurasthenia from, 81 ; 
 as a nerve steadier, 88; rub 
 with, for insomnia, 99, 209; 
 
 247
 
 248 
 
 INDEX 
 
 indigestion from, 107, 225 ; 
 constipation from, 113; high 
 blood pressure from, 121 ; 
 arterio-sclerosis from, 124 ; 
 a narcotic poison, 129; ef- 
 fects of, 129; cure of, habit, 
 130; use of, in arterio- 
 sclerosis, 138; use of, before 
 retiring, 221, 225. 
 
 Alcresta tablets, use of, in 
 pyorrhea, 175. 
 
 Aldrich, T. B., on mystery of 
 sleep, i. 
 
 Alexander the Great, affliction 
 of, 64. 
 
 Aliments, frequency of human, 
 58, 137 ; importance of 
 minor, 58, 140, 141. 
 
 Alkaline mouth washes, 174. 
 
 Almshouses, good to be done 
 in, 73- 
 
 Amblyopia, tobacco a cause 
 of, 133- 
 
 American disease, the, 81. 
 
 Amiel, on benefits of sleep, 3 ; 
 reading, for insomnia, 231. 
 
 Ammonia, in tobacco smoke, 
 130; aromatic spirits of, in 
 indigestion, 106. 
 
 Anemia, theory of cerebral, 
 3 ; enuresis from, 32 ; acro- 
 paresthesia from, 34 ; in- 
 somnia from, 44; cold feet 
 from, 44; from constipation, 
 no; from mouth disease, 
 166. 
 Also see Blood. 
 
 Anesthesia, in somnambulism, 
 30; in arterio-sclerosis, 125. 
 
 Aneurism of heart, from ar- 
 terio-sclerosis, 126. 
 
 Angina, from constipation, 
 no; relieving, pains by pos- 
 ture, 219. 
 
 Angina pectoris, varieties of, 
 54-56; causes of, 54-55; 
 treatment of, 54-56; due to 
 arterio-sclerosis, 125. 
 
 Anguish of mind and body, 
 suicide and, 50. 
 
 Animals, effects of sleep loss 
 on, 4; study of, as a hobby, 
 68 ; digestion in sleeping and 
 working, 225. 
 
 Antiques, collecting, as a 
 hobby, 68-69. 
 
 Apoplexy, cause of, 124; ar- 
 terio-sclerosis and, 126. 
 
 Appendicitis ; insomnia from, 
 44; gastric ulcer simulated 
 by, 153; swallowed germs as 
 cause of, 162. 
 
 Appetite, in neurasthenia, 85 ; 
 constipation from stimulat- 
 ing the, 113; loss of, from 
 deficient exercise, 185 ; in- 
 fluence of moderate exer- 
 cise on, 185 ; consulting, in 
 eating before retiring, 226. 
 
 Apples, soporific value of, 
 221. 
 
 Arches, pain in back from 
 fallen, 57; burning feet 
 from fallen, 206 ; shoes for 
 strengthening, 206. 
 
 Arising, according to season, 
 13-14; time for children's, 
 14; importance of definite 
 hour for, 14-15. 
 
 Arteries, in neurasthenia, 85 ; 
 structure and function of, 
 119-120; in arterio-sclerosis, 
 122, 124; nerves of, 123; 
 signs of sclerosis of, 124; 
 signs of normal, 124. 
 
 Arterio-sclerosis, dreams in, 
 24; insomnia from, 43, 49, 
 125-126, 204 ; influence of, 
 on longevity, 119, 127, 137- 
 138; definition of, 122; 
 causes of, 124; signs of, 124- 
 126; of coronary arteries, 
 125 ; of abdominal arteries, 
 125; of kidney arteries, 125; 
 of cerebral arteries, 125-126; 
 sleep in, 125, 204; serious-
 
 INDEX 
 
 249 
 
 ness of, 126; control of, 
 126-127; prognosis of, 138; 
 treatment of, 138; remedies 
 for insomnia of, 139, 204- 
 205 ; cold baths in, 227. 
 
 Arthritis deformans, mouth 
 disease a cause of, 165. 
 
 As You Like It, quotation 
 from, on alcohol, 128. 
 
 Asthma, relief of, by posture, 
 219 ; overcoming insomnia 
 due to, 204-205. 
 
 Asylums, good to be done in, 
 72. 
 
 Atelectasis, meaning of, 189. 
 
 Athlete, requirements of, 181. 
 
 Athletics, arterio-sclerosis due 
 to competitive, 124; competi- 
 tive, as exercise, 192 
 
 Attention, disorganization of, 
 in neurasthenia, 82. 
 
 Aurelius, reading, for worry, 
 
 67. 
 
 Automatic thinking, 235-239. 
 
 Automobiling, as exercise, 192. 
 
 Autosuggestion, insomnia due 
 to, 37, 74, 83; use of, to 
 overcome worry, 67; in 
 treating insomnia, 47, 242. 
 
 Awaking, at fixed time, 16, 37 ; 
 cramps on, 34; cause of 
 early, 37; tired, 38, 200, 215; 
 troubled, 83, 215 ; from 
 cold, 197-198; remedies for 
 early, 197-198, 207, 226, 228; 
 thoughts on, 218-219; exer- 
 cises on, 219. 
 
 Bach, affliction of, 64. 
 
 Back, dreams from sleeping 
 on, 16; nightmare from 
 sleeping on, 26 ; pain in, and 
 kidney disease, 56; causes 
 of pain in, 57, 84, 207, 
 219; relief of pain in, 207, 
 219. 
 
 Backward children, eye de- 
 fects as cause of, 150. 
 
 Bacon, on the best sleeper, 49; 
 on physic, 101. 
 
 Bacteria, hypochondriac and, 
 53 ; as cause of neurasthenia, 
 88; effects of, in consti- 
 pation, no; putrefactive, and 
 longevity, 135; use of lactic 
 acid, 135-136; in dental de- 
 cay, 160, 162-163; in mouth, 
 160-161 ; causing pyorrhea, 
 162, 175-177; systemic dis- 
 ease due to mouth, 160, 165- 
 166 ; some means of avoid- 
 ing infection by, 171; towels, 
 soaps, money, books con- 
 taminated by, 171 ; trans- 
 mitted by kissing, 171-172; 
 in unhygienic surroundings, 
 191. 
 
 Balance, neurasthenia and 
 mental, 51; how to regain 
 mental, 71. 
 
 Ballou, H., on tobacco habit, 
 
 139- 
 
 Balsam pillow, use of, in in- 
 somnia, 205. 
 
 Bananas, constipating, 115. 
 
 Barr, Amelia, sleep habits of, 
 
 9- 
 
 Baseball, as exercise, 192, 194. 
 
 Bat, sleep habits of the, n. 
 
 Baths, uses of spinal, 31, 33, 
 98; foot, 45, 206, 229; neu- 
 tral, 75, 228; cold, 92, 98, 
 115, 138, 209, 227; warm, 99; 
 alcohol, 99, 209; hot, 115, 
 138, 228-229; sponge, 209, 
 210; mustard, 210; tempera- 
 tures for 227 ; temperate, 
 227-228; moist, and dripping 
 sheet, 229 ; spray and 
 shower, 230. 
 
 Baxter, hours slept by, 8. 
 
 Beauty, and sleep, 13. 
 
 Bed, posture in, 15-16, 24, 36, 
 203, 211, 219; elevation of 
 foot of, in enuresis, 33; lo- 
 cation of, 196; size of, 196;
 
 250 
 
 INDEX 
 
 Structure of, 196; drawbacks 
 of feather, 197 ; use of spe- 
 cial, in insomnia, 205 ; care 
 of, in sick, 209; number to 
 occupy, 222-223. 
 
 Bed clothing, insomnia due to, 
 43, 21 1 ; best, 197 j care of, 
 198. 
 
 Bedroom, requirements of a 
 good, 198; furnishings of, 
 198-199; location of, 199, 
 207; ventilation of, 199, 202- 
 203, 207 ; effects of poor 
 ventilation of, 200; light in, 
 207-208 ; temperature for, 
 208; benefits of individual, 
 222. 
 
 Bed sores, causes of, 209; pre- 
 vention of, 209. 
 
 Bed wetting. See Enuresis. 
 
 Beecham's Pills, 117. 
 
 Beef, use of, extracts, 44, 99; 
 teas, 99, 100, 139. 
 
 Beer, use of, in enuresis, 33; 
 in arterio-sclerosis, 138. 
 
 de Benserade, Isaac, on the 
 bed, 196. 
 
 Berlin, value of, for neu- 
 rasthenia, 94. 
 
 Bermudas, value of, for in- 
 somnia, 242. 
 
 Bible, dreams recorded in, 22- 
 23 ; syphilis referred to in, 
 89. 
 
 Bicycle riding, for constipa- 
 tion, no; as exercise, 191. 
 
 Bile, mechanism of, liberation, 
 104; action of swallowed 
 germs on, 162. 
 
 Biliousness, faulty posture a 
 cause of, 200. 
 
 Biologic theory of sleep, 5-6. 
 
 Bismarck, hours slept by, 8. 
 
 Blackberries, constipating, 114. 
 
 Black Hole of Calcutta, 200. 
 
 Bladder, emptying of, in enu- 
 resis, 32, 33; emptying, be- 
 fore retiring, 223. 
 
 Blair, on exercise, 191. 
 
 Blankets, use of, 197. 
 
 Blind, number of the, 148. 
 
 Blindness, causes of, 148. 
 
 Blocks, use of, under bed* 
 posts, 204, 
 
 Blood, dreams due to poor, 
 24; insomnia due to disturb- 
 ances of, 44; factors con- 
 trolling circulation of, 119- 
 120. See Anemia. 
 
 Blood pressure, in sleep, 2; in- 
 somnia due to high, 49; 
 means of determining, 120- 
 121 ; factors influencing, 121 ; 
 normal, 121 ; high, and ar- 
 terio-sclerosis, 122 ; tobacco 
 and, 132, 133 ; remedies for 
 high, 138; for insomnia of 
 high, 139. 
 
 Blueberries, as a laxative, 114. 
 
 Body secretions, in sleep, 3 ; 
 in neurasthenia, 85, 98. 
 
 Books, for worry, 66-67; for 
 aged and invalids, 73; for 
 tobacco habit, 134; as cause 
 of infection, 171 ; for in- 
 somnia, 230-231 ; for friend- 
 ship, 230; for contentment, 
 231. 
 
 Borborygmi, in neurasthenia, 
 85. 
 
 Botany, as a hobby, 68. 
 
 Bowels, influence of worry on, 
 58-59; how moved, 108-109; 
 training of, 112; emptying, 
 before retiring, 223. 
 
 Brain, in sleep, 2, 6-7; dreams 
 in disorders of, 24; influ- 
 ence of worry on, 59; of 
 exercise on, 185. 
 
 Brain workers, cold feet in, 
 44; bath for, 228. 
 
 Bran, use of, in constipation, 
 114. 
 
 Breads, indigestion due to hot, 
 107; use of, in constipation, 
 114.
 
 INDEX 
 
 251 
 
 Breakdowns, eyestrain as cause 
 of, 141. 
 
 Breast milk, in infant feed- 
 ing, 90. 
 
 Breathing, type of, in dilated 
 heart, 125 ; necessity of 
 deep, 189-190; good effects 
 of deep, 190; method for 
 practicing deep, 194; exer- 
 cises, for insomnia, 232, 235. 
 See Air. 
 
 Bricks, use of hot, for cold 
 feet, 205. 
 
 Bridges, insomnia due to den- 
 tal, 179. 
 
 Bromides, use of, in insom- 
 nia, 217. 
 
 Brougham, Lord, sleep needs 
 of, 8. 
 
 Browne, Sir Thomas, on sleep 
 and death, i, 17. 
 
 Browning, on sleep no serv- 
 ant, 49. 
 
 Buffalo robe, use of, in pre- 
 venting bed sores, 209. 
 
 Buffon, sleep needs of, 8. 
 
 Bunions, burning feet due to, 
 205. 
 
 Bunyan, reading of, for in- 
 somnia, 231 ; on grace of 
 God, 243. 
 
 Burns, affliction of, 64. 
 
 Burroughs, John, sleep habits 
 of, 9. 
 
 Business, cessation of, favors 
 night sleep, n. 
 
 Byron, on sleep its own world, 
 17; affliction of, 64. 
 
 Cabot, studies of, on alcohol, 
 129; reading, for insomnia, 
 242. 
 
 Caesar, affliction of, 64. 
 
 California, climate of, for 
 arterio-sclerosis, 138; for in- 
 somnia, 242. 
 
 Cancer, relation of, to mouth 
 disease, 178, 
 
 Canoeing, as exercise, 191. 
 
 Canopies, use of, on bed, 196. 
 
 Carbolic acid, in tobacco 
 smoke, 131. 
 
 Carbon, dreams due to bisul- 
 phide of, 25. 
 
 Carbonic acid, elimination of, 
 in sleep, 2; in exercise, 184. 
 See Gas. 
 
 Cardamom, use of, in indiges- 
 tion, 1 06. 
 
 Card playing, for worry, 70; 
 as mind exercise, 191 ; for 
 mental quiet, 221. 
 
 Caries, process of dental, 163; 
 diseases due to, 163; pre- 
 vention of, 168-170; treat- 
 ment of, 174. 
 
 Carrots, as a laxative, 114. 
 
 Carter's Liver Pills, 117. 
 
 Cascara, use of, for constipa- 
 tion, 117. 
 
 Cascarets, 117. 
 
 Catarrh, tobacco a cause of, 
 
 133- 
 Cereals, use of, in enuresis, 
 
 33; in neurasthenia, 99. 
 Ceruminia, insomnia due to, 
 
 45- 
 
 Charcoal, ill effects of burn- 
 ing, 201. 
 
 Charles XII, sleep needs of, 
 8. 
 
 Charnock, on workmanship of 
 eye, 140. 
 
 Checkers, games of, for 
 worry, 70. 
 
 Chemical theory of sleep, 5- 
 
 Chess, games of, for worry, 
 70. 
 
 Cheyne, George, on diet, 107- 
 108. 
 
 Children, sleep needs in, 10; 
 time to awaken, 14; insom- 
 nia in, 27-28, 42-43; affec- 
 tion for, in neurasthenia, 
 82; need of medical exam- 
 inations of, 137, 168; back-
 
 252 
 
 INDEX 
 
 ward, 137, 150; mustard pack 
 for sick, 210; requirements 
 for sleep in, 218. 
 
 Child training, in sleep habits, 
 14, 218; neuroses due to 
 faulty, 51, 58; prevention of 
 neuroses by proper, 89-93. 
 
 Chinese, punishment of crimi- 
 nals of, 39; pillow of, and 
 Japanese, 205. 
 
 Chloral, use of, in insomnia, 
 217. 
 
 Chlorosis, constipation a cause 
 of, no. 
 
 Chorea, defective vision a 
 cause of, 150; due to neg- 
 lected teeth, 1 68. 
 
 Church, Dr., definition of 
 sleep by, 3. 
 
 Cicero, reading, for insomnia, 
 230; on friendship, 242. 
 
 Cigars and Cigarettes, nico- 
 tine in smoke of, 131 ; ef- 
 fects of, on youth, 131 ; ef- 
 fects on heart and blood 
 pressure, 131-132; compared 
 to pipe, 131-132. See To- 
 bacco 
 
 Circulation, insomnia due to 
 disturbances of, 44, 74, 125- 
 126, 204-205 ; forces control- 
 ling blood, 119-120. 
 
 Claparede's theory of sleep, 5-6. 
 
 Claudication, symptoms and 
 cause of intermittent, 125. 
 
 Climate, sleep and, 10; neuras- 
 thenia and, 81 ; for arterio- 
 sclerosis, 138; for insomnia, 
 242. 
 
 Coal gas, in tobacco, 131. 
 
 Cobb, Tyrus, sleep habits of, 
 8-9. 
 
 Cocaine, dreams attributed to, 
 24; insomnia due to, 44. 
 
 Cocoa, use of, for cold feet, 44; 
 for insomnia, 100. 
 
 Coffee, use of, in enuresis, 33 ; 
 insomnia due to, 44; heart 
 
 pain due to, 54; neurasthenia 
 due to, 81 ; use of, in neuras- 
 thenia, 99 ; indigestion due to, 
 107; constipation due to, 113; 
 high blood, pressure due to, 
 121 ; use of, in evening meal, 
 221 ; before retiring, 225. 
 
 Coins, collecting, as a hobby, 
 69. 
 
 Cold, awaking due to, 197-198; 
 means of overcoming in- 
 somnia due to, 197-198, 208; 
 application of heat or, in 
 sick, 206. 
 
 Coldness, causes of, in feet, 44, 
 164, 203-204; in hands, 203- 
 204 ; remedies for insomnia 
 due to, 44-45, 205-206. 
 
 Colds, cold air as cause of, 190. 
 
 Colon and Cecum, passage of 
 food through, 109. 
 
 Color, kind of, seen in pavor 
 nocturnus, 28. 
 
 Colton, on anguish and suicide, 
 50. 
 
 Comedy, for worry, 70. 
 
 Comenius, dreams of, 22. 
 
 Condillac, affliction of, 64. 
 
 Condiments, indigestion due to, 
 107; constipation due to, 113; 
 use of, in evening, 221 ; be- 
 fore retiring, 225. 
 
 Confession, value of, 59, 61, 71. 
 
 Constipation, insomnia due to, 
 44; cold feet feet due to, 44; 
 in neurasthenia, 85; defini- 
 tion of, 108; evils of, no; 
 causes of, no, 112-113; ex- 
 ercises for, 111-112; water 
 for, 113; diet for, 114-115; 
 drugs for, 116-117; enemata 
 for, 117-118; due to quitting 
 tobacco, 135 ; due to deficient 
 exercise, 185 ; due to posture, 
 203. 
 
 Consumptives, bacilli in mouths 
 of those caring for, 166. See 
 Tuberculosis.
 
 INDEX 
 
 253 
 
 Contentment, value of, 62-65; 
 
 books that breed, 231. 
 Convulsions, dreams ending in, 
 
 299. See Epilepsy. 
 Corn, use of, for constipation, 
 
 114. 
 Corns, burning feet due to, 
 
 206. 
 Counterpanes, use of, on bed, 
 
 197- 
 
 Cowper, affliction of, 64 ; on ab- 
 sence of occupation, 78. 
 
 Crabbe, on beauty and sleep, 
 13 ; reading, for insomnia, 
 231. 
 
 Crackers, use for, for early 
 waking, 226. 
 
 Cramps on waking, 34. 
 
 Crawford, Sam., sleep habits 
 of, 9. 
 
 Cricket, as exercise, 192. 
 
 Cromwell, affliction of, 164. 
 
 Croquet, use of, for worry, 70; 
 as exercise, 192. 
 
 Crowds, fear of, in worry, 70; 
 means of overcoming fear of, 
 70-71. 
 
 Crowns, insomnia due to den- 
 tal, 159-179. 
 
 Crying, kinds of, in infants, 
 210-212. 
 
 Dance hall girl, insomniac com- 
 pared to, 40-41. 
 
 Dante, affliction of, 65. 
 
 Dark, fear of the, 208. 
 
 Darkness, night sleep favored 
 by, ii. 
 
 Day, inability to sleep in, n; 
 sleep in, and night compared, 
 12. 
 
 Deal, M., diary of, 201-202. 
 
 Death, sleep and, 16-17; sense 
 of, in angina pectoris, 55 ; 
 sudden, in arterio-sclerosis, 
 125 ; sudden, due to over- 
 exercise, 186; suffocation a 
 cause of infant, 222. 
 
 Death rate, in artificially fed 
 infants, 129. 
 
 Debility, general, 78. See Neu- 
 rasthenia. 
 
 Defecation, mechanism of, 109. 
 
 Degeneracy, pavor nocturnus a 
 stigma of, 29. 
 
 Delays, danger of, 35, 57, 58, 
 137, 150, 156, 170. 
 
 Dental decay, 163. See Caries. 
 
 Dental floss, use of, 173. 
 
 Dentists, errors of, 166-167, 
 175; value of consulting, 170, 
 174, 178, 179- 
 
 Dentition, insomnia caused by, 
 43 ; erroneous views concern- 
 ing, 168-169. 
 
 Depression, worry a cause of, 
 59; neurasthenia a cause of, 
 82 ; mouth disease a cause of, 
 166. 
 
 De Quincey, drug habit due to 
 stories of, 24. 
 
 Diabetes, acroparesthesia due 
 to, 34; insomnia due to, 44; 
 worry as cause of, 59. 
 
 Diaper pins, insomnia due to, 
 
 43- 
 
 Diaphragm, influence of, on 
 bowel movements, 108, 109. 
 
 Diathesis, nerve instability 
 from gouty, 80. 
 
 Diet, for nightmare, 26; for 
 enuresis, 33; for children, 
 90-91 ; for neurasthenia, 99 ; 
 for indigestion, 107 ; for in- 
 somnia, 100, 221, 224-225 ; for 
 constipation, 113-115; for 
 protein poisoning, 135-136; 
 for arterio-sclerosis, 138; in- 
 fluence of exercise on, 185. 
 
 Difficulties, facing, for worry, 
 62. 
 
 Digestion, in sleep, I, 225; in 
 neurasthenia, 85 ; foods that 
 ruin, 107 ; mastication and, 
 102-104, 105; water and, 113; 
 in arterio-sclerosis, 125 ; in-
 
 254 
 
 INDEX 
 
 fluence of exercise on, 185; 
 deep breathing and, 190. 
 
 Discomforts, insomnia due to 
 physical, 37, 44; crying due 
 to, 211-212. 
 
 Disease, frequency of, 45-46, 
 57-58, 137, 150, 152; organic, 
 in worriers, 57-58, 61 ; atti- 
 tude to take toward, 61, 63- 
 65. 
 
 Diseases, causing dreams, 24; 
 causing nightmare, 26; caus- 
 ing pavor nocturnus, 27-28; 
 causing enuresis, 32-33 ; 
 causing acroparesthesia, 34 ; 
 causing insomnia, 43, 46, 48; 
 mistaken for neurasthenia, 
 80, 81 ; definitely inherited, 
 89; causing indigestion, 105- 
 106; due to constipation, no; 
 causing arterio-sclerosis, 124 ; 
 due to alcohol, 129; due to 
 tobacco, 132-134; due to eye 
 defects, 141, 150; causing 
 blindness, 148; due to reflex 
 causes, 153 ; due to the 
 mouth, 160-166; due to milk 
 teeth, 168; causing swollen 
 gums, 169 ; due to putting ob- 
 jects in mouth, 171 ; due to 
 kissing, 171 ; cured by emetin, 
 176; due to deficient exercise, 
 185-186; causing puffy eye- 
 lids, 200 ; due to posture, 203- 
 204 ; relieved by bed exer- 
 cises, 219. 
 
 Divorce, neurasthenia a cause 
 of. 86. 
 
 Doctor, value of consulting, 25, 
 35, 61, 106, 122, 137, 138, 139, 
 146, 150, 151, 175, 213; atti- 
 tude of sick toward, 60, 77, 
 86-87, 140-141, 156, 172, 182- 
 183 ; family, and specialist, 
 214. 
 
 Dominoes, as mind exercise, 
 
 194- 
 Donne, on sleep's offices, 17. 
 
 Double consciousness, 31. 
 
 Double personality, 32. 
 
 Douche, uses of spinal, 31, 33. 
 
 Draperies, use of, in bedroom. 
 198. 
 
 Draughts, fear of, 187; means 
 of overcoming, 203. 
 
 Drawing, as a hobby, 68. 
 
 Dreams, in natural sleep, 2, 23 ; 
 causes of, 16, 24j no, 215- 
 217; indications of, 21, 23- 
 24, 25, 34-35; varieties of, 
 22-23 5 nightmare due to, 24, 
 25 ; treatment of, 25 ; pavor 
 nocturnus due to, 27, 28; 
 sleep disorders related to, 29 ; 
 somnambulism due to, 29; 
 enuresis due to, 32; insom- 
 nia due to, 37. 
 
 Drinking, worry due to exces- 
 sive, 52. See Alcohol. 
 
 Drinking cup, value of indi- 
 vidual, 171. 
 
 Dropsy, dilated heart a cause 
 of, 125. 
 
 Drowsiness, causes of day, no, 
 126, 204. 
 
 Drugs, dreams due to, 25, 215 ; 
 use of, in enuresis, 34 ; value 
 of, for worry, 60, 01, 77 ; for 
 neurasthenia, 86-87; for in- 
 digestion, 106; for constipa- 
 tion, 114-115; for alcohol 
 habit, 130 ; for arterio-sclero- 
 sis, 139; for pyorrhea, 175- 
 177; nightmare due to, 215; 
 for insomnia, 215-217. 
 
 Dryden, on dreams, 18. 
 
 Du Bois, on sleep like a pigeon, 
 48. 
 
 Dullness, constipation a cause 
 of, no. 
 
 Dumb-bells, as exercise, 192. 
 
 Dyspepsia. See Digestion and 
 Indigestion. 
 
 Ear, insomnia due to the, 43, 
 45; disturbances of, in neu-
 
 INDEX 
 
 255 
 
 rasthenia, 83-84; pain in, 
 from mouth disease, 166. 
 
 Eating before retiring, foods 
 for, 224, 226; effect of, on 
 sleep, 225-226. 
 
 Ecuador, residence in, for in- 
 somnia, 242. 
 
 Eczema, kidney disease a 
 cause of, 125 ; eyestrain a 
 cause of, 141. 
 
 Edison, folly of following sleep 
 habits of, 8. 
 
 Efficiency, tobacco and mental, 
 133- 
 
 Eggs, poison to some, 136. 
 
 Egypt, residence in, for neu- 
 rasthenia, 94. 
 
 Electricity, use of, for neuras- 
 thenia, 99; for insomnia, 
 230. 
 
 Elliotson, hours slept by, 8. 
 
 Emerson, reading, for insom- 
 nia, 231. 
 
 Emetin, use of, 175-177. 
 
 Emmanuelists, 182-183. 
 
 Emotion, angina pectoris and, 
 
 54, 55- 
 Emotions, glaucoma due to, 
 
 149. 
 Endemeba buccalis, pyorrhea 
 
 and the, 162, 175-177. 
 Endurance, increase of, by 
 
 mastication, 105. 
 Enemata, use of, 117. 
 Enthusiasm, effect of, in exer- 
 cise, 193. 
 Enuresis, mechanism of, 32; 
 
 causes of, 32-33; treatment 
 
 of, 33-34; indications of, 34- 
 
 35 ; defective vision a cause 
 
 of, 150. 
 Epictetus, reading, for worry, 
 
 67. 
 Epicurus, reading, for worry, 
 
 67. 
 Epilepsy, pavor nocturnus and, 
 
 29; actions in psychical, 32; 
 
 enuresis and, 32; famous 
 
 men afflicted by, 64; inher- 
 ited, 89. 
 
 " Every Picture Tells a Story," 
 57- 
 
 Excesses, neurasthenia due to, 
 81. 
 
 Excitement, dreams due to, 
 24; in pavor nocturnus, 27; 
 influence of, on blood pres- 
 sure, 121. 
 
 Excursion, value of Sunday, 
 95- 
 
 Exercise, for acroparesthesia, 
 34 ; for neurotic children, 92 ; 
 for neurasthenia, 98; for in- 
 digestion, 107 ; influence of, 
 on blood pressure, 121 ; for 
 arterio-sclerosis, 138 ; value 
 of, 180, 181, 221; effects of 
 moderate, 183-185 ; evils of 
 deficient, 185; over-, 186; 
 which, to choose, 191 ; in- 
 door, 192; enthusiasm and, 
 193; of mind, 193-194; sum- 
 mer and winter, 193 ; deep 
 breathing, 194; morning, 220. 
 
 Exercises, for constipation, 
 111-112; for faulty posture, 
 204; for cold feet, 205; on 
 awaking, 219, 220; for in- 
 somnia, 221, 232, 235-241. 
 
 Exhaustion, remedies for in- 
 somnia due to, 228, 241-242. 
 
 Exposure, to be avoided in 
 arterio-sclerosis, 138. 
 
 Extremities, in acroparesthesia, 
 34; coldness of, 44, 85, 160; 
 remedies for cold, 44-45, 206 ; 
 burning in, 45 ; arterio- 
 sclerosis of, 125 ; remedies 
 for burning, 206-207. 
 
 Eyeballs, exercise of, for in- 
 somnia, 232. 
 
 Eye defects, neurasthenia due 
 to, 79, 154; diseases due to, 
 141, 143, 150; symptoms of, 
 141 ; means of detecting, 146; 
 in children, 150; glasses for,
 
 256 
 
 INDEX 
 
 151 ; why all are not affected 
 by, 152-153- 
 
 Eye hygiene, blindness from 
 neglect of, 148; practice of, 
 
 156-157. 
 
 Eyelids, causes of puffy, 200. 
 
 Eye remedies, use of, 147, 150. 
 
 Eyes, purpose of closing, in 
 sleep, 2 ; in somnambulism, 
 29 ; insomnia due to, 45, 49, 
 143, 154; disturbances of, in 
 neurasthenia, 84 ; specks be- 
 fore, 125 ; irritation of, from 
 tobacco, 133 ; pain in, 141 ; 
 diseases affecting, 146 ; glau- 
 coma due to overuse of, 149. 
 
 Eyestrain, symptoms of, 141 ; 
 motion pictures as cause of, 
 157-158. 
 
 Fad. See Hobby. 
 
 Fainting, in kidney pain, 57. 
 
 Faith in one's self, value of, 
 47, 60, 242. 
 
 Farm, life on, for neurasthe- 
 nia, 93, 95. 
 
 Fatigue, insomnia due to, 36, 
 44; on waking, 38, 200, 215; 
 due to worry, 59; due to 
 posture, 203 ; remedies for 
 insomnia due to, 229, 241-242. 
 
 Fear, in nightmare, 25-26; in 
 pavor nocturnus, 27-29; of 
 punishment in enuresis, 33 ; 
 insomnia due to, 43 ; of heart 
 disease, 54-56, 85; of kidney 
 disease, 56-57; of the dark, 
 208. 
 
 Fears, of the insomniac, 37, 41- 
 42, 47, 74, 84, 243; relation 
 of, to worry and neurasthe- 
 nia, 50; in hypochondriac, 
 52-53; in worry, 53, 66; in 
 neurasthenia, 82-83. 
 
 Feeding, insomnia in infants 
 due to irregular, 43. 
 
 Feet, insomnia due to cold, 44; 
 causes of cold, 44, 153, 165; 
 
 remedies for cold, 44-45, 206 ; 
 burning, 45, 206 ; remedies for 
 burning, 206. 
 
 Fermentation, from undermas- 
 tication, 103-104; insomnia 
 due to, 106; remedies for, 
 106. 
 
 Fetor oris, from constipation, 
 no; from pyorrhea, 164. 
 
 Fever, remedies for insomnia 
 due to, 209, 230. 
 
 Fidgets, from neglected milk 
 teeth, 168 ; from deficient ex- 
 ercise, 186. 
 
 Fielding, on sleep before mid- 
 night, 12. 
 
 Figs, laxative value of, 114. 
 
 Fire, sitting before the, for in- 
 somnia, 231. 
 
 Fireplaces, use of, in bedroom, 
 ^108. 
 
 Fishing, value of, for neuras- 
 thenia, 95. 
 
 Flaxseed, use of, for constipa- 
 tion, 115. 
 
 Fletcher, Horace, experiments 
 of, with mastication, 103. 
 
 Florida, residence in, for in- 
 somnia, 242. 
 
 Flushing, in neurasthenia, 85. 
 
 Focal infection, meaning of, 
 165. 
 
 Food, complaints of, in neu- 
 rasthenia, 84; for infants, 90- 
 91 ; mastication and, utiliza- 
 tion, 103-105 ; indigestion due 
 to fried, 107 ; constipation due 
 to rich, 113; arterio-sclerosis 
 due to highly seasoned, 124; 
 poisoning by protein, 135- 
 136; use of hard, crusty, for 
 cleansing teeth, 170 ; exercise 
 and, 185 ; for use before 
 retiring, 221, 225-226. See 
 Diet. 
 
 Football, as exercise, 192. 
 
 Football games, as mind exer- 
 cise, 194,
 
 INDEX 
 
 257 
 
 Fortune teller, powers claimed 
 by, 19. 
 
 Frame, use of triangular, for 
 insomnia, 204. 
 
 Franklin, sleep needs of, 8; 
 gout and, 127 ; on fatigue, 
 213; air bath of, 224, 233; 
 on disturbed sleep, 233- 
 234- 
 
 Frederick the Great, hours 
 slept by, 8. 
 
 Friction, enuresis due to, 32; 
 use of, for acroparesthesia, 
 34 ; for cold feet, 45, 206 ; for 
 constipation, 116; for insom- 
 nia, 206, 227, 229, 230. 
 
 Friendship, value of, 71, 242; 
 books that cultivate, 230-231. 
 
 Fruitola, 117. 
 
 Fruits, use of, in enuresis, 33; 
 for constipation, 114; for 
 cleansing teeth, 170. 
 
 Furfural, in tobacco smoke, 
 191. 
 
 Galileo, trial of, 65. 
 
 Gall-bladder, effect of swal- 
 lowed germs on, 162. 
 
 Games, insomnia due to excit- 
 ing, 43- 
 
 Gangrene, arterio-sclerosis a 
 cause of, 126. 
 
 Garden, cultivation of, as a 
 hobby, 79. 
 
 Gas, eructations of, in neuras- 
 thenia, 85 ; production of, in 
 constipation, no; in tobacco 
 smoke, 130-131 ; effects of 
 carbon dioxide, 200-203. 
 
 Genitals, enuresis due to irri- 
 tation of, 32. 
 
 Gentleness, value of, 92. 
 
 Geology, as a hobby, 68. 
 
 Germanicus, dreams of, 23. 
 
 German peasants, method of, 
 for insomnia, 229. 
 
 Gibbons, Cardinal, rules of 
 health of, 9, 136; sleep hab- 
 
 its of, 9; prescription of, for 
 sleep, 10. 
 
 Gin, use of, in arterio-sclerosis. 
 138. 
 
 Ginger, use of, for indigestion, 
 1 06. 
 
 Gladstone, hours slept by, 8. 
 
 Glasses, benefits of wearing, in 
 insomnia, 143-145 ; in children, 
 150; proper prescribing of, 
 151; proper use of, 151-152; 
 use of, for motion pictures, 
 158. 
 
 Glaucoma, danger in using eye 
 remedies for, 147 ; causes of, 
 149; signs of, 149; termina- 
 tion of, 149; treatment of, 
 149-150. 
 
 Goethe, sleep needs of, 8. 
 
 Golf, value of, for worry, 70; 
 for neurasthenia, 95 ; as ex- 
 ercise, 191, 192. 
 
 Gout, acroparesthesia due to, 
 34; insomnia due to, 44; ar- 
 terio-sclerosis due to, 124; 
 reason for occurrence of, 
 126-127; glaucoma due to, 
 149- 
 
 Gravity, influence of, in insom- 
 nia of old, 125-126, 204. 
 
 Grayson, David, reading, for 
 insomnia, 230, 231. 
 
 Grippe, kissing a cause of, 171. 
 
 Growing pains, cause of, 165. 
 
 Gum boils, pyorrhea a cause 
 of, 164. 
 
 Gums, nervousness due to dis- 
 eased, 79; pyorrhea a disease 
 of the, 163; how damaged, 
 163 ; causes of swollen, in in- 
 fants, 169. 
 
 Habit, influence of, on sleep 
 needs, 8; sleep as a, 38; cry 
 of, 210. 
 
 Habits, good, hard to form, 
 14; insomnia due to, 37, 38,
 
 2 5 8 
 
 INDEX 
 
 43, 46; as to defecation, 112- 
 
 113. 
 
 Hair, growth of, in sleep, i. 
 
 Hallucinations, in pavor noc- 
 turnus, 28; loss of sleep as 
 cause of, 39. 
 
 Hammock, use <jf, for insom- 
 nia,^:. 
 
 Handel, affliction of, 64. 
 
 Hands, clapping of, for som- 
 nambulism, 30 ; posture a 
 cause of cold, 204. 
 
 Happiness, as to, 63-64, 76. 
 
 Harvey, on walking in open 
 air, 180. 
 
 Hay fever, remedy for insom- 
 nia due to, 241-242. 
 
 Head, disturbances of, in neu- 
 rasthenia, 84. 
 
 Headache, from neurasthenia, 
 84; from constipation, no; 
 from high blood pressure, 
 122 ; from arterio-sclerosis, 
 125 ; from quitting tobacco, 
 135 ; from eyestrain, 141 ; 
 from defective vision, 141, 
 150; from motion pictures, 
 158; from mouth disease, 
 166; from faulty posture, 
 203. 
 
 Hearing, in sleep, 1-2 ; in neu- 
 rasthenia, 83. 
 
 Heart, action of, in sleep, I, 2 ; 
 dreams due to impaired, ac- 
 tion, 24; palpitation of, in 
 neurasthenia, 82, 85 ; effect 
 of arterio-sclerosis on, 122- 
 123 ; depressor nerve of, 123 ; 
 dilatation of. 125; aneurism 
 of, 126; smoker's, 132; ef- 
 fect of moderate exercise 
 on, 183; deficient exercise 
 on, 185 ; overexercise on, 
 186. 
 
 Heartbeat, influence of worry 
 on, 59. 
 
 Heartburn, in neurasthenia, 85. 
 
 Heart disease, fear of, in hy- 
 
 pochondriac, 53 ; medicine 
 for, 56; fear of, in neuras- 
 thenia, 82 ; high blood pres- 
 sure due to, 121 ; arterio- 
 sclerosis due to, 124; glau- 
 coma due to, 149 ; due to oral 
 disease, 165 ; due to deficient 
 exercise, 186, 192 ; puffy eye- 
 lids due to, 200 ; remedies for 
 insomnia due to, 205. 
 
 Heart pain, " patent medicines " 
 and, 54; varieties of, 54-56; 
 causes of, 54-56; significance 
 of, 54-56; medicine for, 55- 
 56; in valvular heart disease, 
 55. 
 
 Heat, enuresis due to, 32; use 
 of, for indigestion, 106 ; ap- 
 plication of, or cold to sick, 
 206; remedies for insomnia 
 due to, 208-209, 230. 
 
 Hebrews, neurasthenia in, 81. 
 
 Hemmeter, views of, on saliva, 
 102-103. 
 
 Hemophilia, heredity a cause 
 of, 89. 
 
 Hemorrhagic conditions, use 
 of emetin for, 176. 
 
 Henry IV, quotation from, on 
 insomnia, 36. 
 
 Heredity, somnambulism due 
 to, 30 ; enuresis due to, 33 ; 
 insomnia due to, 41, 48-49; 
 means of overcoming insom- 
 nia due to, 41, 48-49; worry 
 and neurasthenia due to, 51, 
 80, 153-154; diseases definite- 
 ly due to, 89; arterio-sclero- 
 sis due to, 124 ; refractive er- 
 rors and, I53-I54- 
 
 Hill climbing, use of, for 
 worry, 70. 
 
 Hilton, John, on rest, 95-97. 
 
 Hip disease, night cry and, 28; 
 insomnia due to, 43. 
 
 Hippocrates, on dreams, 19-21. 
 
 History, study of, as hobby, 69. 
 
 Hobby, value of, for worry,
 
 INDEX 
 
 259 
 
 67, 69; kind of, to choose, 
 
 68, 69; ways of practicing, 
 68-69. 
 
 Holmes, Oliver Wendell, on 
 use of drugs, 116; reading, 
 for insomnia, 231. 
 
 Homer, on dreams, 35. 
 
 Hood, on the bed, 196. 
 
 Hop pillow, use of, 205. 
 
 Horace, sleep needs of, 8. 
 
 Hormone, salivary, 102. 
 
 Horseback, sleeping on, 2; rid- 
 ing, for worry, 70; for con- 
 stipation, no. 
 
 Hospitals, good to be done in, 
 72. 
 
 Hot-water bottle, use of, for 
 cold feet, 45. 
 
 Hour, importance of retiring 
 at definite, 14; awaking at 
 fixed, 16. 
 
 Hours of sleep, best, 12-13; 
 number of, necessary, 10-11; 
 regulating, according to sea- 
 son, 13-14. 
 
 Houston, action of valves of, 
 109. 
 
 Hubbard, on life as a street 
 car, 77 ; on educated bowels, 
 118; on health and wealth, 
 
 195- 
 
 Humboldt, sleep needs of, 8. 
 
 Humidity, relation of, to ven- 
 tilation, 202. 
 
 Hunger, insomnia due to, 43; 
 cry of, 211. 
 
 Hunter, John, sleep needs of, 8. 
 
 Hunting, as exercise, 191. 
 
 Hyde, Dr. De Witt, remedy for 
 insomnia of, 239-241. 
 
 Hydrocyanic acid, in tobacco 
 smoke, 131. 
 
 Hygiene, worry due to neglect 
 of, 51 ; hypochondriac and, 
 52; value of, in cure of 
 worry, 61-62; child, in pre- 
 venting neurasthenia, 90 ; 
 practice of eye, 156-157, 158; 
 
 practices opposed to oral, 
 171. 
 
 Hypertension. See Blood 
 Pressure. 
 
 Hypnotics, double personality 
 in, 32. 
 
 Hypnotism, use of, for insom- 
 nia, 241. 
 
 Hypochondriac, attitude of, to 
 body, 52-53; similarity of, to 
 worrier, 53. 
 
 Hypochondriasis, " patent medi- 
 cines " and, 53-57; constipa- 
 tion a cause of, no. 
 
 Hypodermic, drugs given by, 
 216. 
 
 Hysteria, dreams in, 24; pavor 
 nocturnus a forerunner of, 
 29. 
 
 Hysterics, double personality 
 in, 32 ; enuresis in, 32. 
 
 Ice bag, use of, for insomnia, 
 230. 
 
 Ice cap, use of, on the sick, 
 209-210. 
 
 Ice cream, indigestion due to, 
 107. 
 
 Ice water, indigestion due to, 
 107 ; use of towels wrung in, 
 for insomnia, 229. 
 
 Ichthyosis, heredity a cause of, 
 89. 
 
 Idle, worry common in the, 
 72. 
 
 Idleness, remedy for evils of, 
 65, 72. 
 
 Indian clubs, as exercise, 192. 
 
 Indian hemp, dreams due to, 
 25- 
 
 Indigestion, dreams due to, 24; 
 nightmare due to, 26 ; pavor 
 nocturnus due to, 26; cold 
 feet a symptom of, 41 ; in- 
 somnia due to, 43, 45, 49, 106; 
 due to worry, 58 ; in neuras- 
 thenia, 85 ; common causes 
 of, 103, 105, 106; cure of,
 
 260 
 
 INDEX 
 
 105, 106-108; varieties of, 
 105-106; remedies for insom- 
 nia due to, 106; constipation 
 a cause of, no; high blood 
 pressure a cause of, 122; 
 arterio-sclerosis a cause of, 
 125; tobacco a cause of, 153; 
 mouth disease a cause of, 
 160, 165 ; neglected milk 
 teeth a cause of, 168; cry of, 
 211. 
 
 Indulgences, nightmare due to, 
 26. 
 
 Infantile paralysis, kissing a 
 transmitter of, 171. 
 
 Infants, sleep habits of, 10; in- 
 somnia in, 42-43, 168; reme- 
 dies for insomnia of, 43. 210 ; 
 feeding of, 90-91, 211 ; teeth- 
 ing in, 168-169; care of 
 mouths of, 169; as to kiss- 
 ing, 171-172; use of ice cap 
 on sick, 209-210; crying in, 
 210-212. 
 
 Inflammation, relation of lung, 
 to sleep posture, 15 ; enure- 
 sis due to, 43 ; insomnia due 
 to, 43- 
 
 Influenza, as to insomnia due 
 to, 41, 145 ; glaucoma due to, 
 149. 
 
 Injury, neurasthenia due to, 81. 
 
 Insanity, pavor nocturnus a 
 forerunner of, 29; insomnia 
 due to, 48 ; fear of, in worry, 
 66; heredity a cause of, 89; 
 insomnia and, 243. 
 
 Insight, effect of neurasthenia 
 on, 82. 
 
 Insomnia, value of sleep habits 
 in cure of. 14, 46, 217-218; 
 causes of, in children, 27, 42- 
 43, 168 ; definition of, 36 ; 
 mental attitude in, 36, 37-38, 
 41, 47, 74, 83, 243 ; relation 
 of, to nerve instability, 38- 
 39, 141, 142-143, 154; differ- 
 ence between, and sleep loss, 
 
 39-41; effects of, 41-42, 243, 
 245; not a disease, 42, 213; 
 causes of, 42, 43-49, 82, 106, 
 no, 133, 141, 143, 159-160, 
 186, 205, 209; remedies for, 
 in children, 43, 210; reme- 
 dies for, 44-45, 99-100, 106, 
 139, 204-207, 208-209, 210, 
 218, 224-245; how to regard, 
 48, 74-75, 243, 244-245 ; glau- 
 coma due to, 149 ; drugs for, 
 J 39, 215-217; insanity and, 
 243- 
 
 Insurance companies, blood 
 pressure and, 120. 
 
 Intestines, effect of swallowed 
 germs on, 120. See Bowels. 
 
 Introspection, neurasthenia a 
 cause of, 82. 
 
 Invalids, worry in, 73. 
 
 Irons, use of hot, for cold feet, 
 205. 
 
 Irritability, from neurasthenia, 
 82; from tobacco, 133, 135; 
 from mouth disease, 166 ; 
 from deficient exercise, 186; 
 from poor ventilation, 200; 
 from soporific drugs, 215. 
 
 Islands, value of Bahama and 
 Sandwich, for insomnia, 242. 
 
 Italy, value of, for insomnia, 
 242. 
 
 Jackson, Andrew, method for 
 sleep of, 224. 
 
 James I, on smoking, 132. 
 
 Jar, use of sudden, for som- 
 nambulism, 30. 
 
 Job, on man born for trouble, 
 76. 
 
 Johnson, affliction of, 64. 
 
 Jones, Sir William, hours slept 
 by, 8. 
 
 Kale, use of, for constipation, 
 
 115. 
 
 Kant, view of, on sleep, 7. 
 Keller, Helen, affliction of, 64.
 
 INDEX 
 
 261 
 
 Kidney disease, supposed signs 
 of, 56; pain in back caused 
 by, 56-57 ; mistaken for neu- 
 rasthenia, 79; high blood 
 pressure due to, 121 ; arterio- 
 sclerosis due to, 124; glau- 
 coma due to, 149; due to 
 mouth disease, 165: puffy 
 eyelids as sign of, 200; 
 means of overcoming insom- 
 nia due to, 205. 
 
 Kidneys, insomnia due to stone 
 in, 44; signs of arterio- 
 sclerosis of, 125 ; influence of 
 moderate exercise on, 185. 
 
 Kindness, value of, 33, 92. 
 
 King David, effect of youth 
 sleeping with, 222. 
 
 Kings ley, on thoughts on 
 awaking, 218-219. 
 
 Kissing, diseases transmitted 
 by, 171. 
 
 Kohnstamm, diet for constipa- 
 tion, 115. 
 
 Laboratory, development of, as 
 a hobby, 69. 
 
 Lactic acid bacilli, use of, 135- 
 136- 
 
 Lamb, Charles, affliction of, 65 ; 
 reading, for insomnia, 231. 
 
 Laryngitis, tobacco a cause of, 
 133- 
 
 Laxative foods, 114-115. 
 
 Laxative drugs, avoidance of, 
 116-117. 
 
 Laziness, constipation due to, 
 112. 
 
 Lead, arterio-sclerosis due to, 
 poisoning, 124. 
 
 Learned, Dr. J. B., remedy of, 
 for insomnia, 234-239. 
 
 Lettuce, soporific value of, 221. 
 
 Life, insomnia due to irregular, 
 46; value of quiet, for angina 
 pectoris, 54 ; effect of worry 
 on, 58 ; effect of arterio- 
 sclerosis on, 119, 126, 127; 
 
 effect of alcohol on, 129; ef- 
 fect of tobacco on, 130 ; value 
 of orderly, 136. See Lon- 
 gevity. 
 
 "Life of Christ," reading, for 
 insomnia, 231. 
 
 Light, effect of, on sleep, n, 
 207 ; enuresis due to, 32 ; 
 insomnia due to, 37; early 
 waking due to, 207; ways to 
 offset waking due to, 207; 
 use of a, in sleeping room, 
 207-208. 
 
 Limbs, pricking and numbness 
 in, 34; insomnia due to cold, 
 in children, 43. See Extrem- 
 ities. 
 
 Literature, study of, as hobby, 
 69; as mind exercise, 193. 
 
 " Little Dorrit," reading, for in- 
 somnia, 231. 
 
 Liver, action of, in sleep, i ; 
 effect of worry on, 59. 
 
 " Lives of the Saints," reading, 
 for insomnia, 231. 
 
 London, value of visiting, for 
 neurasthenia, 94. 
 
 "London Lancet," analysis of 
 tobacco in, 31 ; quotations 
 from, on eye defects, 142-146, 
 153-154. 
 
 Longevity, as to secrets for, 
 127; agents opposed to, 128, 
 130; sour milk and, 135; 
 means of attaining, 136. See 
 Life. 
 
 L'Ouverture, Toussaint, effect 
 of strategy of, on Napoleon 
 First's army, 39. 
 
 Lumbago, relief of, by posture, 
 219. See Back. 
 
 Lungs, action of, in sleep, i, 
 2; relation of disease of, to 
 sleep posture, 15 ; effect of 
 tobacco on, 133; effect of 
 moderate exercise on, 184; 
 effect of deficient exercise 
 on, 185; description of, 188;
 
 262 
 
 INDEX 
 
 effect of incomplete expan- 
 sion of, 189-190; effects of 
 proper use of, 190; effects of 
 expired products of, 202. 
 
 Maccabaeus, Judas, dreams of, 
 
 23- 
 
 Malnutrition, pavor nocrurnus 
 due to, 28; enuresis due to, 
 32; insomnia due to, 43; 
 from neglected milk teeth, 
 168. 
 
 de Manaceine, Marie, definition 
 of sleep by, 3. 
 
 Mania, dreams ending in, 
 29. 
 
 Mann, Horace, on habit, 
 218. 
 
 Marriage, as to preventing, of 
 diseased, 89. 
 
 Marsh gas, in tobacco smoke, 
 130. 
 
 Massage, for neurasthenia, 98 ; 
 for indigestion, 106, 211; for 
 insomnia, 230. See Friction. 
 
 Mastication, hypochondriac and, 
 52 ; importance of thorough, 
 102-103, 104-105, 107; evils 
 of under-, 103-104; use of, 
 to develop and cleanse the 
 teeth, 170. 
 
 Masturbation, neurasthenia due 
 to, 81. 
 
 Mattress, value of hair, 197. 
 
 Meals, value of definite hours 
 for, in indigestion, 107; 
 water with, 113. 
 
 Meat, use of, in enuresis, 33; 
 neurotics due to, 91 ; arterio- 
 sclerosis due to, 124. 
 
 Medicine, value of, in heart 
 disease, 56 ; as to specifics in, 
 60. See Drugs. 
 
 Medicine ball, as exercise, 192. 
 
 Melancholia, dreams in, 24 ; 
 worry a cause of, 59 ; con- 
 stipation a cause of, no. 
 
 Memory, effect of sleep loss on, 
 
 39; in neurasthenia, 82; in 
 arterip-sclerosis, 125. 
 
 Meningitis, insomnia due to, 44. 
 
 Mentality, effect of arterio- 
 sclerosis on, 125. 
 
 Metchnikoff, longevity secret 
 of, 135- 
 
 Methuselah, no more like, 127; 
 and the angel, 220. 
 
 Mexico, value of, for neuras- 
 thenia, 94. 
 
 Microscope, use of, as a hobby, 
 
 6 . 
 Midnight, sleep before and 
 
 after, 12 ; sleep before, and 
 beauty, 13. 
 
 Migraine, heredity a cause of, 
 89. 
 
 Milk, use of hot, for cold feet, 
 45 ; value of, in enuresis, 
 33 ; use of, in neurasthenia, 
 99; value of mother's, 90- 
 91 ; proprietary, 90-91 ; con- 
 densed, as infant food, 129; 
 sour, as secret of longevity, 
 135 ; use of, for protein 
 poisoning, 136; use of hot, 
 for insomnia, 225. 
 
 Mind, in sleep, 2 ; in dreams, 
 19 ; anguish of, and body, 50 ; 
 rest of, 50, 97; effect of 
 worry on, 59; in neurasthe- 
 nia, 83; effect of tobacco on, 
 131, 133; effect of deep 
 breathing on, 190; exercise 
 of, 193-194. 
 
 Mind cures, as to, 71. 
 
 Mirabeau, sleep needs of, 8. 
 
 Moderation, value of, 49, 136, 
 245- 
 
 Modesty, constipation due to 
 false, 112. 
 
 Mohammed, affliction of, 64. 
 
 Monsters, dreams of, 24. 
 
 Moral perversions, nerve in- 
 stability due to, 80. 
 
 Morbidness, deficient exercise 
 a cause of, 186.
 
 INDEX 
 
 263 
 
 More, Sir Thomas, sleep needs 
 of, 8. 
 
 Morphine, paregoric compared 
 to, 43 ; insomnia due to, 44 ; 
 tobacco compared to, 134; 
 use of, for insomnia, 216 ; ef- 
 fects of, in one case, 216- 
 217. 
 
 Mosquitoes, dreams due to buz- 
 zing of, 24; insomnia due to 
 bites of, 44; precautions nec- 
 essary against, 199. 
 
 Mosso, on air inspired in sleep, 
 2. 
 
 Moth, sleep habits of the, n. 
 
 Motion pictures, eyestrain due 
 to, 157, 158; rules to observe 
 in attending, 158. 
 
 Mountain climbing, as exercise, 
 
 193- 
 
 Mountains, value of White and 
 Adirondacks, for insomnia, 
 242. 
 
 Mouth, value of care of, for 
 indigestion, 107 ; as source of 
 systemic disease, 160-161 ; 
 effects of germs present in, 
 161-162 ; diseases due to un- 
 healthy, 165-166 ; prevention 
 of disease of, *"" 7-174; care 
 of infants', 169, practices op- 
 posed to hygiene of, I73-I74* 
 177- 
 
 Mouth washes, use of, I73-I74> 
 177. 
 
 Murder, dreams of, 25. 
 
 Muscles, sleep ptosis due to 
 weakness of, 34; soreness in, 
 due to mouth disease, 160, 
 165. See Myalgia. 
 
 Music, value of, in worry, 70; 
 as a soporific, 231. 
 
 de Musset, affliction of, 64. 
 
 Mustard, use of, pack, 210; in 
 evening meal, 221. 
 
 Myalgia, heart pain and, 55; 
 backache due to, 55; mouth 
 disease a cause of, 160, 165 ; 
 
 relief of, in obese, 207; re- 
 lief of, by posture on awak- 
 ing, 219. 
 
 Nails, growth of the, in sleep, 
 i. 
 
 Napoleon, control of sleep by, 
 I ; effect of sleep loss on 
 army of, 39; affliction of, 64; 
 on the bed, 212. 
 
 Naps, morning, of no value, 
 15- 
 
 Nature, as to, 63, 80, 118, 140, 
 188, 245- 
 
 Nerve tonics, insomnia due to, 
 44 ; use of, in neurasthenia, 
 88, 89. 
 
 Nervous, enuresis in the, 32; 
 type of insomnia common 
 in the, 36 ; heart pain in 
 the, 54; inheritability of, de- 
 rangements, 89 ; remedies for 
 insomnia of the, 205, 228, 230, 
 241-242. 
 
 Nervous system, effect of pa- 
 rental disease on, of off- 
 spring, 80, 88-89 : how to 
 strengthen the child's, 90-93 ; 
 effect of eye defects on, 141, 
 153-154; effect of mouth dis- 
 ease on, 165-166; effect of 
 moderate exercise on, 185 ; 
 effect of deficient exercise 
 on, 186. 
 
 Neuralgia, intercostal, mistaken 
 for heart pain, 55 ; tooth ab- 
 scess a cause of, 163. 
 
 Neurasthenia, dreams in, 24; 
 enuresis in, 32; acropares- 
 thesia from, 34; fears in, 50, 
 82; rest and, 50, 93-97; 
 causes of, 51, 81-82, 88-89, 
 91, 154; worry and, 51, 82; 
 derivation of word, 78; 
 synonyms for, 78, 79; dis- 
 eases overlooked in, 79; defi- 
 nition of, 79-80; time of ap- 
 pearance, 80, 81 ; symptoms
 
 264 
 
 INDEX 
 
 in, 82-86; sleep in, 82; drugs 
 for, 86-87, 88, 99; prognosis 
 of, 87-88; prevention of, 89- 
 93; water for, 98; baths for, 
 98 ; exercise for, 98 ; massage 
 for, 98; electricity for, 99; 
 diet for, 99 ; remedies for 
 insomnia due to, 99-100, 154, 
 205, 228, 230, 241-242. 
 
 Neuritis, mouth disease a 
 cause of, 166. 
 
 Neuron theory of sleep, 7. 
 
 Neuroses, nerve instability due 
 to, 80; eyestrain a cause of, 
 141. 
 
 Newton, affliction of, 64. 
 
 Nicotianin, in tobacco, 130. 
 
 Nicotine, percentage of, in to- 
 bacco smoke, 131 ; effect of, 
 on rabbit, 131 ; in Havana 
 cigars, 131 ; as cause of high 
 blood pressure, 133. 
 
 Night air, erroneous views 
 concerning, 187, 199-200. 
 
 Nightcap, use of, 206, 
 
 Nightmare, dreams resembling, 
 24; sensations in, 25-26; 
 causes of, 26, 215 ; cure of, 
 26 ; author's experiences 
 with, 26 ; indications of, 35- 
 36. 
 
 Night sleep, compared to-day, 
 12. 
 
 Night terrors, 27. See Pavor 
 Nocturnus. 
 
 Noise, effect of, on sleep, n ; 
 insomnia due to, 37 ; effect 
 of, in neurasthenia, 83-84; 
 effect of, on pain, 74; pre- 
 cautions against, 199. 
 
 Norway, value of, for neuras- 
 thenia, 94. 
 
 Nose, insomnia due to the, 45, 
 46; cleaning the, 219. 
 
 Numbness, causes of, 34, 
 84. 
 
 Nutrition, effect of deep 
 breathing on, 190. 
 
 Obese, use of abdominal sup- 
 ports in the, 204 ; use of spe- 
 cial shoes for the, 207. 
 
 Occupation, value of, in worry, 
 72; for aged and invalids, 
 73; best, for neurotic child, 
 93- 
 
 Odors, complaints of, in neu- 
 rasthenia, 84. See Fetor 
 Oris. 
 
 Offsprings, as to limitation of, 
 89. 
 
 Old age, sleep requirements in, 
 10 ; blood pressure in, 121 ; 
 arterio-sclerpsis as sign of, 
 124; sleep in, 125-126. See 
 Age. 
 
 Operations, hypochondriac and, 
 53- 
 
 Ophthalmia neonatorum, blind- 
 ness due to, 148; means of 
 preventing, 148. 
 
 Ophthalmologist, difference be- 
 tween, and optician, 146-147; 
 which, to consult, 155-156. 
 
 Opium, dreams attributed to, 
 24 ; use of, for insomnia, 216. 
 
 Osier, on heredity, 80 ; on the 
 platter, 107. 
 
 Otalgia, mouth disease a cause 
 of, 166. 
 
 Outdoor sleeping, 194, 200, 203. 
 
 Overeating, nightmare due to, 
 26; value of not, 107-108; 
 constipation due to, 113, 114; 
 arterio-sclerosis due to, 124; 
 protein, 135-136; at evening 
 meal, 221 ; before retiring, 
 226. 
 
 Overexercise, ill effects of, 
 186. 
 
 Overfatigue, type of insomnia 
 common in, 36; remedies for 
 insomnia due to, 205, 228- 
 229. 
 
 Overstudy, insomnia in chil- 
 dren due to, 43. 
 
 Overwork, somnambulism due
 
 INDEX 
 
 265 
 
 to mental, 30; insomnia due 
 to, 49; neurasthenia and, 50, 
 80, 81, 95-97; arterio-sclero- 
 sis due to muscular, 124; 
 nerve trouble and, 153. 
 
 Owl, sleep habits of the, II. 
 
 Oxygen, absorption of, in 
 sleep, 2 ; absorption of, in 
 work and rest, 184. 
 
 Pain, sense of, in sleep, 2; 
 dreams due to, 24; cry of, 
 from hip disease, 28; in 
 limbs, 34, 125 ; insomnia due 
 to, 43, 44 ; heart, 54-56 ; back, 
 56, 57, 84, 207, 219; kidney, 
 56-57 ; aggravation of, at 
 night, 73-74; from arterio- 
 sclerosis, 125 ; glaucoma a 
 cause of eye or head, 149 ; 
 from mouth disease, 160, 165, 
 1 66 ; in the obese, 207 ; cry- 
 ing in infants due to, 211; 
 relief of certain kinds of, by 
 posture, 219. 
 
 Painting, as a hobby, 68. 
 
 Pallor, mouth disease a cause 
 of, 164. 
 
 Pancakes, indigestion due to, 
 107. 
 
 Pancreas, in sleep, I. 
 
 Pancreatitis, swallowed germs 
 as a cause of, 162. 
 
 Panza, Sancho, on inventor of 
 sleep, 245. 
 
 " Paradise Lost," quotation 
 from, on the mind, 231 ; read- 
 ing, for insomnia, 231. 
 
 Paraldehyde, use of, for in- 
 somnia, 217. 
 
 Paralysis, arterio-sclerosis a 
 cause of, 125, 126. 
 
 Paregoric, use of, in children, 
 
 43- 
 
 Paresthesia, mouth disease a 
 cause of, 166. 
 
 Paris, not advisable for neu- 
 rasthenia, 94. 
 
 Parkhurst, sleep needs of, 8. 
 
 Parsnips, laxative value of, 114. 
 
 Pastries, indigestion due to, 
 107; avoidance of, in consti- 
 pation, 115. 
 
 Patent and proprietary medi- 
 cines, as to the use of, 43, 
 53-57, 106, 117, 129, 147, 177. 
 
 Pavor nocturnus, definition of, 
 27; varieties of, 27, 28; 
 causes of, 28, 29; indications 
 of, 28, 29, 35; treatment of, 
 28, 29; hip disease not to be 
 mistaken for, 28. 
 
 Pepper, use of, in evening meal, 
 221. 
 
 Peppermint, use of, for indi- 
 gestion, 106. 
 
 Perfume, as to the use of, in 
 motion picture theaters, 157; 
 value of, as a soporific, 205. 
 
 Peroxide of hydrogen, use of, 
 as a mouth wash, 174. 
 
 Pettenkofer and Voit, on oxy- 
 gen absorption in rest and 
 work, 184 
 
 Philanthropy, as a work for 
 women, 72; meaning of, 72- 
 
 v? 3 ' 
 
 Phosphates, increase of, a 
 cause of milky urine, 85. 
 
 Photography, as a hobby, 69. 
 
 Pies, indigestion due to, 107. 
 
 Pillows, number of, necessary, 
 203, 204 ; posture for doing 
 without, 203; value of hop 
 or balsam, 205 ; value of 
 medicated, 205 ; Chinese and 
 Japanese, 205. 
 
 Pin and needle sensation, from 
 mouth disease, 166. 
 
 Pinworms, enuresis due to, 32. 
 
 Pipe smoke, nicotine in, 131. 
 
 Pipe smoking, compared to 
 cigar and cigarette, 131, 132. 
 
 Plants, use of, in bedroom, 198. 
 
 Plato, reading, for insomnia, 
 231-
 
 266 
 
 INDEX 
 
 Plautus, on the best course, 
 
 100. 
 
 Play, value of, 70, 187. 
 
 Plays, value of, for mental 
 quiet, 221. 
 
 Pleurisy, mistaken for heart 
 pain, 55 ; from mouth disease, 
 164. 
 
 Pneumonia, relation of, to 
 sleeping posture, 15 ; insom- 
 nia due to, 44; prevalence 
 of, germs in healthy mouths, 
 161 ; cold air as a predispos- 
 ing cause of, 190. 
 
 " Poet at Grass, A," reading, 
 for insomnia, 231. 
 
 Poisons, dreams due to, 24, 25 ; 
 alcohol, 25, 34, 44, 52, 54, 
 80, 81, 88, 107, I2i, 124, 128- 
 130, 225; insomnia due to, 44; 
 from constipation, 44, 109- 
 110; tobacco, 44, 121, 130- 
 134 ; worry a generator of, 
 58; neurasthenia due to, 81- 
 82; high blood pressure due 
 to, 121, 133; arterio-sclerosis 
 due to, 124; excessive use of 
 proteins a cause of, 135-136; 
 from mouth disease, 159, 163- 
 166; mouth a source of, 160- 
 162 ; " growing pains " due to, 
 165 ; some ways of germ 
 transmission, 170-171, 222; 
 from poor ventilation, 200- 
 202; soporific drugs as, 215- 
 216, 217. 
 
 Pool playing, as mind exer- 
 cise, 194. 
 
 Poor, ways for the, to over- 
 come neurasthenia, 95. 
 
 Poorhouse, good to be done in 
 a, 73- 
 
 Pope, affliction of, 64. 
 
 Porter, use of, for insomnia, 
 225. 
 
 Postage stamps, collecting, as 
 a hobby, 69. 
 
 Posture, frequent changes of, 
 
 in sleep, 2; dreams due to, 
 16, 24; as to, in sleep, 15, 
 16, 203 ; nightmare due to, 
 26; backache due to faulty, 
 57; sleeping, for doing with- 
 out pillows, 203 ; evils of 
 slouching, 203-204 ; treatment 
 of certain insomnias by, 204- 
 205, 232; sleep, for infants, 
 21 1 ; blood stasis of sleep 
 overcome by, 219. 
 
 Potatoes, avoidance of, in con- 
 stipation, 115. 
 
 Power, loss of, in limbs on 
 waking, 34. 
 
 Practices, neurasthenia due to 
 unnatural, 82. 
 
 Prayer, value of, 71-72. 
 
 Precipices, dreams of falling 
 over, 24. 
 
 Prevention, of neurasthenia, 
 00-93; of eyestrain, 156-158; 
 of tooth and gum disease, 
 168-174; of infection, 170- 
 171, 222. 
 
 Pricking, in limbs, 34; from 
 neurasthenia, 84. 
 
 Priestly, sleep needs of, 8. 
 
 Pronger, Dr. C. Ernest, on eye 
 defects, 142, 153-1 54- 
 
 Protein, poisoning by excessive 
 use of, foods, 135-136. 
 
 Prunes, use of, for constipa- 
 tion, 114, 
 
 Pseudo-psychologists, views of, 
 on dreams, 22. 
 
 Psoriasis, emetin as a cure for, 
 176. 
 
 Psychic causes of insomnia, 37, 
 41, 47, 74, 83. 
 
 Psychotherapy, application of, 
 for worry, 67. 
 
 Pulse, in sleep, 2; attitude of 
 hypochondriac toward, 53 J 
 in neurasthenia, 85. 
 
 Punishment, as to, in somnam- 
 bulism, 31 ; in enuresis, 33. 
 
 Pyorrhea, indigestion due to,
 
 INDEX 
 
 267 
 
 105, 159-160; cause of, 162, 
 175-177; action of, 163-164; 
 signs of, 164; prevalence of, 
 164; results of, 164-166; oc- 
 currence of, in children, 170; 
 prevention of, 170-174; use 
 of emetin for, 175-177; cure 
 of, 177-178. 
 Pyridin in tobacco smoke, 130. 
 
 Quarles, on putting off cares, 
 213 ; on conscience, 245. 
 
 Quilts, use of, 197. 
 
 Quoits, use of games of, for 
 worry, 70. 
 
 Rabbit, effect of nicotine on, 
 
 131- 
 
 Rage, easily excited in neuras- 
 thenia, 82. 
 
 Rainbow tints, seeing, around 
 lights from glaucoma, 149. 
 
 Raspberries, avoidance of, in 
 constipation, 114. 
 
 Reading, toilet, to be avoided, 
 112-113; habits of, causing 
 eyestrain, 157. See Books. 
 
 Rectum, inflammation of the, a 
 cause of enuresis, 32. 
 
 Reed, Dr., sleep needs of, 8. 
 
 Refraction, insomnia due to er- 
 rors of, 45, 142-145, 154. See 
 Eye Defects. 
 
 Religion, value of, for worry, 
 71 ; neurasthenia a founder 
 of, 79. 
 
 Remire, Sir John, sleep method 
 of, 224. 
 
 Respiration, in sleep, I, 2; im- 
 paired, a cause of dreams, 
 24; influence of worry on, 
 59; amount of air left in 
 lungs after ordinary, 189; 
 failure of ordinary, to empty 
 lungs, 189. See Air, Lungs. 
 
 Rest, sleep and, 1-3 ; neglect of, 
 the cause of ill health in in- 
 somnia, 41 ; value of, in bed 
 
 in insomnia, 41, 74-75, 243; 
 value of, for neurasthenia, 
 50, 93-97; effect of, on blood 
 pressure, 121. 
 
 "Rest and Pain," Hilton's, 
 quoted, 95-97- 
 
 Rest cure of Weir Mitchell, 
 94- 
 
 Restlessness, tobacco a cause 
 of, 133- 
 
 Rewards, value of, in somnam- 
 bulism, 31 ; in enuresis, 
 
 33- 
 
 Rheumatism, insomnia due to, 
 44; parental, a cause of weak 
 offsprings, 80 ; mouth disease 
 a cause of, 165. 
 
 Rhinitis, insomnia due to, 46. 
 
 Riggs' disease, 105, 163. See 
 Pyorrhea. 
 
 Robe, use of buffalo, in pre- 
 venting bed sores, 209. 
 
 Rocking, insomnia in children 
 due to, in sleep, 43; avoid- 
 ance of, in infants, 218; so- 
 porific value of, 231. 
 
 Romeo and Juliet, quotation 
 from, on care and sleep, 119. 
 
 Round shoulders, prevention 
 and cure of, by sleeping 
 without pillows, 203-204. 
 
 Rousseau, on abstaining, 139. 
 
 Rowing, best indoor exercise, 
 192. 
 
 Ruskin, on the eye, 158. 
 
 Salabee, reading, " Worry " of, 
 for worry, 66. 
 
 Saliva, functions of the, 102- 
 103. 
 
 Sanatorium, for neurasthenia, 
 94; as to, treatment for con- 
 stipation, no; motto of the, 
 200. 
 
 Sarcolactic acid, sleep supposed 
 to be due to, 5. 
 
 " Sartor Resartus," reading, for 
 insomnia, 231.
 
 268 
 
 INDEX 
 
 Scandinavians, neurasthenia 
 
 common in, 81. 
 Scarlet fever, insomnia from, 
 
 44- 
 
 Scene, change of, for insomnia, 
 242. 
 
 Schoolwork, insomnia in chil- 
 dren due to overstudy, 43 ; to 
 be limited in neurotic chil- 
 dren, 92. 
 
 Sciatica, from mouth disease, 
 166. 
 
 Science, attitude of medical, to- 
 ward disease, 78-79. 
 
 Scylla, dreams of, 23. 
 
 Season, regulating sleep ac- 
 cording to, 13-14. 
 
 Sea voyage, value of a, for 
 neurasthenia, 94; for eye de- 
 fects, 156; for insomnia, 242. 
 
 Secretions, body, in sleep, 2, 
 3 ; alteration in body, in neu- 
 rasthenia, 85, 98. 
 
 Sedentary living, constipation 
 due to, no. 
 
 Seneca, reading, for worry, 67. 
 
 Sensations, kinds of, in night- 
 mare, 25-26 ; enuresis due 
 to external, 32 ; pricking and 
 numbness in limbs, 34 ; burn- 
 ing, in the feet, 45, 206-207; 
 varieties of, complained of 
 in neurasthenia, 84-85 ; burn- 
 ing, of the urine, 85 ; pin 
 and needle, from mouth dis- 
 ease, 1 66. 
 
 Sensitiveness, overcoming, in 
 worry, 70-71 ; deficient exer- 
 cise a cause of, 186. 
 
 Sex, and sleep, 10; and som- 
 nambulism, 30; and neuras- 
 thenia, 81 ; worry in the fe- 
 male, 72. 
 
 Sexual practices causing neu- 
 rasthenia, 82 ; disturbances 
 in neurasthenia, 85-86. 
 
 Sheets, use of cotton, 197; use 
 of straw matting, for insom- 
 
 nia of heat, 209 ; use of moist 
 and dripping, for insomnia, 
 229. 
 
 Shelley, affliction of, 64. 
 
 Shock, relation of, to dreams, 
 25; mental, a cause of night- 
 mare, 26 ; insomnia due to, 
 145 ; cold baths a cause of, 
 209; means of overcoming, 
 due to leaving bed, 219. 
 
 Shoes, use of special, for the 
 obese, 207. 
 
 Sick, attitude of the, toward 
 the doctor, 60, 77, 86-87, 140- 
 141, 156, 172 182-183; appli- 
 cation of heat or cold to the, 
 206; restlessness in the, 209; 
 preventing bed sores in the, 
 209 ; use of an ice cap on the, 
 209-210; waking the, for 
 medicine, 212. 
 
 Side to sleep on, 15-16. See 
 Posture. 
 
 Sight, sense of, in sleep, 2; 
 hallucinations of, from loss 
 of sleep, 39; disturbances of, 
 in neurasthenia, 84; dimness 
 of, from tobacco, 133 ; causes 
 of loss of, 148; effect of 
 glaucoma on, 149. 
 
 Silver nitrate, as a cure of 
 tobacco habit, 134 ; use of, 
 in preventing blindness, 148. 
 
 Sinclair, Sir John, hours slept 
 by, 8; sleep method of, 224. 
 
 Skin, excretion by the, in 
 sleep, 1,3; blood supply to 
 the, in sleep, 3 ; effect of 
 moderate exercise on the, 
 184; ill effects of deficient 
 exercise on the, 185 ; benefits 
 of deep breathing on the, 
 100. 
 
 Slavs, neurasthenia common 
 in, 81. 
 
 Sleep, and rest, 1-3, 41, 74-75, 
 243 ; definitions of, 3 ; neces- 
 sity of, 3-4, 7, 39-40 ; theories
 
 INDEX 
 
 269 
 
 of, 4-7 ; requirements in chil- 
 dren, 10, 218; requirements 
 in adults, 10; effects of ex- 
 cessive and deficient, n, 39- 
 40; proper time for, 11-12, 
 13-14; day and night, com- 
 pared, 12 ; before and after 
 midnight, 12-14; beauty and, 
 13; posture in, 15-16; death 
 and, 17; importance of good, 
 habits, 14, 46, 217-218; fitful, 
 38; unref resning, 38; effect 
 of mental attitude on, 37, 41, 
 47, 74, 75, 83, 243. See In- 
 somnia. 
 
 Sleep drunkenness 29. 
 
 Sleeping outdoors, 92, 194, 200, 
 203, 208. 
 
 Sleeping room. See Bedroom. 
 
 Sleeping together, possible ill 
 effects of two, 222. 
 
 Sleep ptosis, 34. 
 
 Sleepwalking, 29. See Som- 
 nambulism. 
 
 Slippers, use of, for cold feet, 
 206. 
 
 Smell, sense of, in sleep, 2 ; dis- 
 orders of, in neurasthenia, 
 
 84- 
 
 Smokers heart, 132. 
 
 Smokers' sore throat, 131. 
 
 Smoking, insomnia prolonged 
 by, on waking, 38 ; evils of 
 tobacco, 34, 44, 54, 81, 121, 
 132, 134; cigar, cigarette and 
 pipe compared, 131-132. 
 
 Sneezing, superstition concern- 
 ing, 22. 
 
 Snowstorms, as a cause of 
 death, 200. 
 
 Socrates, on eating to live, 118. 
 
 Soda, indigestion due to, water, 
 107; use of bicarbonate of, 
 for burning feet, 206-207. 
 
 Somnambulism, relation of, to 
 dreams, 29-30; feats per- 
 formed in, 30; causes of, 30; 
 means of stopping an attack 
 
 of, 30-31; treatment of, 31; 
 indications of, 30, 34-35, 
 enuresis a partial, 32; talk- 
 ing in sleep a form of, 31; 
 double consciousness the 
 highest form of, 31-32; fa- 
 mous men afflicted by, 64. 
 
 Somnolentia, 29. 
 
 Soothing syrups, avoidance of, 
 215-217. 
 
 Soreness, complaints of, in 
 neurasthenia, 84 ; mouth dis- 
 ease a cause of muscle, 160, 
 165. 
 
 Soul, as to the, in dreams, 20- 
 24. 
 
 Sounds, dreams due to, 24. 
 
 Sour milk, as secret of lon- 
 gevity, 135; use of, for pro- 
 tein poisoning, 136. 
 
 Speakers in public, angina pec- 
 toris in, 54. 
 
 Specialist, the failing of the, 
 145-146; consulting a, in 
 other cities, 155-156; family 
 doctor and the, 214, 
 
 Specifics, as to, in medicine, 
 60; no, for worry, 77; no, 
 for insomnia, 213. 
 
 Spencer, quotation from auto- 
 biography of, 244. 
 
 Sphygmomanometer, use of 
 the, I20-I2I ; in arterio- 
 sclerosis, 124. 
 
 Spinach, laxative value of, 115. 
 
 Spinal douche, uses of the, 31, 
 33, 98. 
 
 Spinal weakness, 78. See Neu- 
 rasthenia. 
 
 Spine, complaints of the, in 
 neurasthenia, 84. 
 
 Sponge bath, uses of the, 209. 
 
 Spray and shower bath, use of, 
 in insomnia, 230. 
 
 Stairway, angina pectoris due 
 to rapidly climbing a, 54. 
 
 St. Augustine, reading, for 
 worry, 67.
 
 270 
 
 INDEX 
 
 Stamps, collecting postage, as 
 a hobby, 69. 
 
 Stasis, sleep due to, of blood 
 in thyroid gland, 4; means 
 of overcoming effects of 
 blood, in sleep, 219. 
 
 Sterne, on pearly teeth, 159. 
 
 Stevenson, affliction of, 64. 
 
 St. Francis of Assisi, reading, 
 for insomnia, 231. 
 
 Stiffness, complaint of, in neu- 
 rasthenia, 84. 
 
 Stillness, night sleep favored 
 by, ii. 
 
 Stimulants, insomnia due to 
 tonics containing, 44 ; use of, 
 in neurasthenia, 99 ; consti- 
 pation due to, 113; tobacco, 
 I33-U4; use of, in evening 
 meal, 221. 
 
 Stomach, actions of the, in 
 sleep, i, 3, 226 ; effects of 
 mastication on the, 102-105 ; 
 disturbances of the, causing 
 indigestion, 106 ; cancer of 
 the, 106, 178; distention of 
 the, from constipation, no; 
 effect of water at meals on 
 the, 113; passage of swal- 
 lowed germs through the, 
 161-162; effect of moderate 
 exercise on the, 185 ; sleep 
 influenced by food in the, 
 224, 225; sleep disturbed by 
 overloading the, 226. 
 
 Stories, exciting, a cause of 
 pavor nocturnus, 28 ; som- 
 nambulism due to, of sleep- 
 walking, 30 ; frightening, a 
 cause of insomnia in chil- 
 dren, 43 ; writing, as a hobby, 
 69 ; bogy, to be avoided, 92 ; 
 kinds of, to be avoided in 
 insomnia. 230 
 
 Strain, pain in the back due 
 to, 57- 
 
 Strawberries, avoidance of, in 
 constipation, 114. 
 
 Strength, increase of, by 
 proper mastication, 105 ; ef- 
 fect of exercise on mental, 
 185. 
 
 "Sudden Death," 54. 
 
 Suffocation, infant deaths due 
 to, 222. 
 
 Suggestion, insomnia due to, 
 37, 4i, 47, 74, 75, 83, 243; in 
 treating insomnia, 47, 182, 
 242; use of, in overcoming 
 worry, 67. 
 
 Suicide, worry a form of, 58; 
 eye defects as a cause of, 
 154- 
 
 Sun, and the doctor, 199; 
 means of overcoming early 
 waking due to the, 207. 
 
 Supraorbital foramina, pres- 
 sure over, for somnambu- 
 lism, 30. 
 
 Sweat, increase of, in sleep, 3 ; 
 clammy, in cardiac pain, 55 ; 
 increase of, by exercise, 184; 
 absorption of, by feather 
 mattress, 197; remedies for 
 insomnia due to, 208-209; 
 contamination of under- 
 clothes by, 223. 
 
 Sweating, localized, in neuras- 
 thenia, 85 ; excessive, a cause 
 of burning feet, 206. 
 
 Swedenborg, dreams of, 22. 
 
 Swift, on the best doctors, 242. 
 
 Syphilis, parental, a cause of 
 weak offsprings, 80 ; Bible 
 reference to, 89; arterio- 
 sclerosis due to, 124. 
 
 System, importance of, 14. 
 
 Talking in sleep, 31. 
 
 Tarts, indigestion due to, 107. 
 
 Taste sense, in sleep, 2 ; in neu- 
 rasthenia, 83. 
 
 Taylor, Jeremy, hours slept by, 
 8. 
 
 Tea, insomnia from, 44; heart 
 pain from, 54; neurasthenia
 
 INDEX 
 
 271 
 
 from, 81 ; use of, for chil- 
 dren, 91 ; use of, in neuras- 
 thenia, 99; use of beef, 99, 
 100, 139; indigestion from, 
 107; constipating action of, 
 114; high blood pressure 
 from, 121 ; use of, in evening 
 meal, 221 ; before retiring, 
 221. 
 
 Tears, neurasthenic easily ex- 
 cited to, 82. 
 
 Teeth, insomnia due to, 45, 46, 
 159. 167, 179; diseased, over- 
 looked in neurasthenia, 79; 
 purpose of the, 102; painful 
 feet caused by diseased, 153; 
 effects of diseased, 164-166; 
 growing pains due to dis- 
 eased, 165 ; nervousness due 
 to unerupted and misplaced, 
 166; importance of milk, 
 168; care of infants' and 
 children's, 169-170; times for 
 cleansing the, 172; method of 
 cleansing the, 173; folly of 
 saving diseased, 175 ; treat- 
 ment of diseased, 177-178. 
 
 Teething, erroneous views con- 
 cerning, 1 68. 
 
 Temper, cry of, 211. 
 
 Temperament, differences of, 
 explains ability to do with 
 little sleep, 8. 
 
 Temperature, body, in sleep, 3; 
 hypochondriac and body, 53; 
 proper, of the sleeping room, 
 208 ; of various baths, 227. 
 
 Temple, Sir William, on exer- 
 cise, 180. 
 
 Tennis, as exercise, 192. 
 
 Tennyson, affliction of, 65; 
 reading, for insomnia, 230. 
 
 Terror, experiences of, a cause 
 of nightmare, 26. 
 
 Theater, value of the, for 
 worry, 70; for neurasthenia, 
 95 ; as to the motion picture, 
 157-158; for insomnia, 221. 
 
 Thiers, M, control of sleep by, 
 8. 
 
 Thought, neurasthenia and per- 
 verted, 50; insistent, the 
 cause of worry, 67. 
 
 Throat, insomnia due to the, 
 44, 45, 46; smokers' sore, 
 131 ; germs causing sore, 
 transmitted by kissing, 171 ; 
 value of inspecting infant's, 
 169. 
 
 Throbbings, from high blood 
 pressure, 122. 
 
 Thyroid gland theory of sleep, 
 4-5- 
 
 Tightness, complaint of, in 
 neurasthenia, 84. 
 
 Tilton, Theodore, sleep method 
 of, 224. 
 
 Time sense in sleep, 16. 
 
 Tingling, arterio-sclerosis a 
 cause of, 125. 
 
 Tobacco, acroparesthesia due 
 to, 34; insomnia due to, 38, 
 44> J 33 : use of, for insomnia, 
 38, 226 ; heart pain due to, 54 ; 
 neurasthenia due to, 81 ; high 
 blood pressure due to, 121, 
 132, 133; composition of, 
 131 ; nicotine in, 131 ; ill ef- 
 fects of, 131-132, 133-134; 
 cure of, habit, 134-135; 
 use of, in arterio-sclerosis, 
 138. 
 
 Tobacco heart, 132. 
 
 Tobacco smoke, percentage of 
 nicotine in, 131. 
 
 Toilets, as to, in sleeping 
 rooms, 198. 
 
 Tongue, study of the, by hypo- 
 chondriac, 53 ; coating of 
 the, from constipation, no. 
 
 Tonics, the best, for children, 
 33-34; strychnine, a cause of 
 insomnia, 44 ; use of, in neu- 
 rasthenia, 88, 99. 
 
 Tonsils, as cause of pavpr noc- 
 turnus, 27; insomnia in chil-
 
 272 
 
 INDEX 
 
 dren due to, 43 ; disease of, 
 overlooked in neurasthenia, 
 79; as cause of painful feet, 
 !S3 ; growing pains due to, 
 165. 
 
 Toothbrush, use of, in in- 
 fants, 169; in children, 170; 
 care of the, 170, 173; kind 
 of, to purchase, 172-173; 
 method of using the, 173. 
 
 Tooth pastes and powders, 173. 
 
 Touch sense, in sleep, 16. 
 
 Towels, germs on, 171 ; use of 
 wet Turkish, for insomnia of 
 heat, 209. 
 
 Trachoma, danger in using eye 
 remedies for, 147. 
 
 Trional, use of, for insomnia, 
 217. 
 
 Trudeau, affliction of, 64. 
 
 Tuberculosis, in frequency of, 
 in heart disease, 15 ; relation 
 of, to posture, 15-16; some 
 famous men afflicted by, 64; 
 some ways of transmitting, 
 171, 222 ; influence of hygiene 
 on mortality from, 191. 
 
 Turnips, value of, for constipa- 
 tion, 115. 
 
 Ulcer of the stomach, indiges- 
 tion due to, 106 ; appendici- 
 tis a stimulator of, 153. 
 
 Underwear, kind of, for ar- 
 terio-sclerosis, 139 ; sleeping 
 in, to be avoided, 223. 
 
 Ureter, stone and kink in, as 
 cause of pain, 57. 
 
 Urinary passages, enuresis 
 due to inflammation of, 32. 
 
 Urinate, frequent desire to, in 
 neurasthenia, 85. 
 
 Urine, incontinence of the, 32 ; 
 enuresis due to highly acid, 
 32 ; fake test of the, for kid- 
 ney disease, 56; milky, 85; 
 influence of exercise on the, 
 185. 
 
 Uterine disturbances, back pain 
 in women due to, 57. 
 
 Vasomotor, disturbance of, 
 mechanism in neurasthenia, 
 85 ; functions and kinds of, 
 nerves, 123. 
 
 Vegetables, use of, in enure- 
 sis, 33 ; in neurasthenia, 99 ; 
 in constipation, 114-115; so- 
 porific, 221. 
 
 Venery, neurasthenia due to, 
 82. 
 
 Ventilation, nightmare due to 
 poor, 26; pavor nocturnus 
 due to poor, 27-28; insom- 
 nia in children due to poor, 
 43; evils of poor, 186, 187- 
 188, 190-191, 199-202; effect 
 of poor, on sleep, 200; mod- 
 ern views on ill effects of 
 poor, 202 ; proper, of the 
 sleeping room, 202-203 ; tem- 
 perature for the sleeping 
 room, 208; crying in infants 
 due to poor, 211. 
 
 Venus, high blood pressure in 
 worshipers of, 121. 
 
 Vergil, sleep needs of, 8. 
 
 Veronal, use of, for insomnia, 
 217. 
 
 Verses, writing, as a hobby, 
 69; for mental balance, 
 
 71- 
 
 Vertigo, some causes of, no, 
 133, 141, 166. 
 
 Vinegar, use of, in evening 
 meal, 221. 
 
 Vision, disturbances of, in neu- 
 rasthenia, 83; dimness of, 
 from kidney disease, 133; 
 dim and foggy, from to- 
 bacco, 133 ; dim and foggy, 
 from glaucoma, 149. 
 
 Vital fluid, fear of loss of, in 
 neurasthenia, 85. 
 
 Voltaire, on the fate of a na- 
 tion, 10 1.
 
 INDEX 
 
 273 
 
 Von Noorden's treatment of 
 constipation, 114. 
 
 Walking, as exercise, 191 ; as 
 an appetizer, 220; for fa- 
 tigue, 221. 
 
 Wallpapers, kinds of, for use 
 in bedroom, 199. 
 
 Walton, reading, for worry, 66 ; 
 for insomnia, 231. 
 
 Watch, ticking of a, under pil- 
 low, for insomnia, 225. 
 
 Water, use of dash of cold, 
 for somnambulism, 30; with- 
 holding, in enuresis, 34; use 
 of hot and cold, for cold 
 feet, 45 ; use of, in neuras- 
 thenia, 08; ice, a cause of 
 indigestion, 107; as a cause 
 and cure of constipation, 
 113; drinking, with meals, 
 113; getting up at night to 
 pass, 125 ; use of, in arterio- 
 sclerosis, 138. 
 
 Wax in the ears, insomnia due 
 to, 45. 
 
 Weakness, sleep ptosis a mus- 
 cular, 34 ; on awaking, 83 ; 
 arterio-sclerosis a cause of 
 muscular, 125 ; due to mouth 
 disease, 164; deficient exer- 
 cise a cause of general, 185; 
 hypnotism a cause of men- 
 tal, 241. 
 
 Weariness after eating, in neu- 
 rasthenia, 85. 
 
 Weather, value of changes in 
 the, 187-188; remedies for in- 
 somnia due to cold and hot, 
 208-209. 
 
 Weir Mitchell treatment of 
 neurasthenia, 94. 
 
 Wellington, Duke of, sleep 
 needs of, 8. 
 
 Wesley, hours slept by, 8. 
 
 West Indies, value of, for in- 
 somnia, 242. 
 
 Wheaten grits, use of, for con- 
 stipation, 114. 
 
 Whisky, use of, for insomnia, 
 225. 
 
 Wife, loss of affection for, in 
 neurasthenia, 82. 
 
 Will, muscles trained to re- 
 spond to, by exercise, 185. 
 
 Will power, need of, for cure 
 of worry, 60; for alcohol 
 habit, 130; for tobacco habit, 
 134- 
 
 Window blinds, precautions 
 necessary against rattling, 
 209. 
 
 Window boards, use of, 203. 
 
 Windows, use of, for ventila- 
 tion, 202-203. 
 
 Window shades, use of, to pre- 
 vent early waking due to 
 light, 207. 
 
 Window tent, use of, 194. 
 
 Windstorms, as cause of 
 death, 200. 
 
 Wines, constipation due to, 
 113; use of, in arterio- 
 sclerosis, 138. 
 
 Winter, need of exercise in, 
 193 ; remedies for insomnia 
 due to, 208. 
 
 Women, sleep needs of, 10; 
 work suitable for, 72. 
 
 Wool, use of, for bed clothing, 
 
 197- 
 
 Work, value of, 65, 68, 72, 73; 
 capacity for, diminished in 
 neurasthenia, 82 ; need of va- 
 riety in, 95, 187 ; tobacco and 
 mental, 133-134; as to talk- 
 ing about, 221. 
 
 Workers, high blood pressure 
 in hard, 121. 
 
 Workingmen, back pain com- 
 mon in, 57. 
 
 Worms, enuresis due to, 32; 
 insomnia in children due to, 
 
 43- 
 
 Worry, nightmare due to, 26;
 
 274 
 
 INDEX 
 
 type of insomnia common in, 
 36; insomnia due to, 36, 37- 
 38, 41, 47, 74, 83, 145; reme- 
 dies for insomnia due to, 37, 
 47-48, 75, 205. 228, 243; in- 
 somnia's ill effects due to, 41- 
 42; definition of, 51; causes 
 of, 51-58, 166, 169; resem- 
 blance between hypochon- 
 driac and worrier, 53 ; effects 
 of, 58-59; cure of, 60-77; in- 
 sanity and, 66; value of 
 bobbv for, 67-69; arterio- 
 sclerosis due to, 124; influ- 
 
 ence of, on arterio-sclerosis, 
 138; glaucoma due to, 149. 
 
 X-ray, value of, in teeth exami- 
 nation, 46, 167, 179; worry's 
 ill effects shown by, 58. 
 
 Yawn, exercising in manner of 
 
 a, on waking, 219. 
 Youth, effect of smoking on, 
 
 131 ; age sleeping with, 222. 
 
 Zola, hours slept by, 8.
 
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