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diff --git a/.gitattributes b/.gitattributes new file mode 100644 index 0000000..d7b82bc --- /dev/null +++ b/.gitattributes @@ -0,0 +1,4 @@ +*.txt text eol=lf +*.htm text eol=lf +*.html text eol=lf +*.md text eol=lf diff --git a/LICENSE.txt b/LICENSE.txt new file mode 100644 index 0000000..6312041 --- /dev/null +++ b/LICENSE.txt @@ -0,0 +1,11 @@ +This eBook, including all associated images, markup, improvements, +metadata, and any other content or labor, has been confirmed to be +in the PUBLIC DOMAIN IN THE UNITED STATES. + +Procedures for determining public domain status are described in +the "Copyright How-To" at https://www.gutenberg.org. + +No investigation has been made concerning possible copyrights in +jurisdictions other than the United States. Anyone seeking to utilize +this eBook outside of the United States should confirm copyright +status under the laws that apply to them. diff --git a/README.md b/README.md new file mode 100644 index 0000000..891093e --- /dev/null +++ b/README.md @@ -0,0 +1,2 @@ +Project Gutenberg (https://www.gutenberg.org) public repository for +eBook #62492 (https://www.gutenberg.org/ebooks/62492) diff --git a/old/62492-0.txt b/old/62492-0.txt deleted file mode 100644 index 5576536..0000000 --- a/old/62492-0.txt +++ /dev/null @@ -1,1626 +0,0 @@ -The Project Gutenberg EBook of The Art of Natural Sleep, by Lyman P. Powell - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: The Art of Natural Sleep - With definite directions for the wholesome cure of - sleeplessness: illustrated by cases treated in Northampton - and elsewhere - -Author: Lyman P. Powell - -Release Date: June 29, 2020 [EBook #62492] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK THE ART OF NATURAL SLEEP *** - - - - -Produced by Charlene Taylor, Les Galloway and the Online -Distributed Proofreading Team at https://www.pgdp.net (This -file was produced from images generously made available -by The Internet Archive/American Libraries.) - - - - - - - Transcriber’s Notes - -Obvious typographical errors have been silently corrected. - -Footnotes are located at the end of the relevant chapter. - -Italics are represented thus _italic_. - - - - - By LYMAN P. POWELL - - - _The Art of Natural Sleep_ - - With Definite Directions for the - Wholesome Cure of Sleeplessness. - Illustrated by Cases from the - Emanuel Clinics in Boston and - Northampton - - - _Christian Science_ - - The Faith and Its Founder - - - - - THE ART - OF - NATURAL SLEEP - - WITH - DEFINITE DIRECTIONS FOR THE WHOLESOME - CURE OF SLEEPLESSNESS, ILLUSTRATED - BY CASES TREATED IN NORTHAMPTON - AND ELSEWHERE - - - BY - LYMAN P. POWELL - - Rector of St. John’s Church, Northampton, Mass. - Author of “Christian Science: Its Faith and Its - Founder”; Editor of “Historic Towns of - the United States” - - - G. P. PUTNAM’S SONS - NEW YORK AND LONDON - The Knickerbocker Press - 1908 - - - - - COPYRIGHT, 1908 - BY - LYMAN P. POWELL - - - The Knickerbocker Press, New York - - - - - To - - MY WIFE - - WHO FIRST TAUGHT ME BY EXAMPLE THE MORAL - VALUE OF SERENITY - - - - -PREFACE - - -This little book, like my book on Christian Science which appeared a -year ago, is the evolution of a pamphlet. - -The first half of the pamphlet was written in the middle of a sleepless -night some years ago. The last half was written about two years ago, -after I had found relief by auto-suggestion from the lifelong bondage -of insomnia and had thereby doubled my capacity both for work and play. - -First published in the spring of 1907 as my weekly message under the -heading of “The Parson’s Outlook” to the 5000 readers of _The Hampshire -Gazette_ in and about Northampton, the article on sleeplessness was -republished by request in the same paper some months later; then, as -the demand increased for it, in pamphlet form. This year past it has -been used in the Emmanuel Clinic, both in Boston and Northampton, with -such gratifying results that more than 300 sufferers from insomnia in -one part of the country or another have testified by letter or by word -of mouth to the benefit they have received from it. - -At the suggestion of the Rev. Elwood Worcester, Ph.D., D.D., two -magazine editors, and two publishing houses, the pamphlet is now -enlarged into a book with the earnest hope that the suggestions it -contains may be of service to many whom the pamphlet, privately printed -and gratuitously distributed, could not reach at all. - -There are books enough, perhaps, on the theory of sleep. The volume -by Marie de Manaceïne on _Sleep—Its Physiology, Pathology, Hygiene, -and Psychology_ will surely long remain the standard work. Dr. Upson’s -_Insomnia and Nerve Strain_ is based on the author’s discovery of the -vaso-neural circuit and will not be neglected by those who wish to -understand certain physical obstacles to sleep which have hitherto been -largely overlooked. _Religion and Medicine_, the official book of the -Emmanuel Movement, is indispensable to any knowledge of the drugless -cure of sleeplessness and other nervous functional disorders. And the -writings of Dr. S. Weir Mitchell, Dr. Woods Hutchinson, and Dr. J. -Madison Taylor are, of course, of lasting value on this subject. - -The purpose of this little book is very simple. It is designed to help -physicians, Emmanuel workers, and others who believe in the art of -natural sleep to aid those committed to their care. It is designed, -also, to be of service to the thousands who never go to anyone for aid -in learning how to sleep, and to this end is kept as free as possible -from all technical terms and all theoretical discussions. - -To Dr. Worcester I owe the title of the book; to Rev. H. L. Taylor of -the Emmanuel Church staff certain of the illustrative cases from the -Emmanuel Clinic in Boston; to Mr. W. P. Cutter, Librarian of the Forbes -Library in Northampton, many special courtesies; and to Dr. Francis -S. Wilson, expert diagnostician and experienced practitioner, goodly -counsel in the preparation of the book. - -Trusting that directly or indirectly this little book may set many an -unhappy victim of insomnia free from his hard bondage, I send it forth -in faith. - - L. P. P. - - ST. JOHN’S RECTORY, - NORTHAMPTON, MASS. - September 15, 1908. - - - - -CONTENTS - - - PAGE - - OUR NATIONAL DISEASE 1 - - THEORIES OF SLEEP 5 - - WHAT SLEEP REALLY IS 8 - - THE NECESSITY OF SLEEP 12 - - INSOMNIA AND ITS CAUSES 15 - - THE VALUE OF DRUGS 18 - - THE REMOVAL OF ALL PHYSICAL - CAUSES 25 - - GENERAL DIRECTIONS 29 - - SECONDARY AIDS TO SLEEP 33 - - DR. LEARNED’S PLAN 35 - - RELAXATION AND RHYTHMIC - BREATHING 38 - - THE EMMANUEL METHOD 43 - - FAITH REQUIRED IN GOD AND MAN 47 - - THE SPECIFIC TREATMENT 53 - - SOME IMMEDIATE RESULTS 64 - - THE CO-OPERATION OF THE PATIENT 67 - - THE ULTIMATE EFFECT 72 - - ILLUSTRATIVE CASES 74 - - - - -The Art of Natural Sleep - - -OUR NATIONAL DISEASE - - -Neurasthenia is now our national disease. Nervousness, nervous -exhaustion, nervous prostration, and kindred names are given to it by -the doctors. Whatever they may chance to call it, the doctors usually -agree as to its causes, symptoms, consequences. - -Even the laity are now thoroughly informed as to the effect of -neurasthenia on the nerves and on the mind. It wears the nerves -threadbare and robs the mind of all serenity. It steals the zest from -work, the joy from play. It frequently reduces its unhappy victim to -the single occupation of worrying by day because he fears he will not -sleep at night, of worrying at night because he knows that worn and -haggard he will have no buoyancy and poise to play a man’s part in the -day to come. - -The day’s work is done, when done at all, with the feverish inquietude -of the unrested brain. The evening’s pleasures, when infrequently he -ventures to take part in them, are clouded by the listlessness the lack -of sleep invariably brings. The silent night, when by any reach of the -imagination it can be thus described, - - Of fret, of dark, of thorn, of chill, - -is rendered hideous by the flitting of attention like a bird from -bough to bough, by the random running of the memory down each unhappy -recollection of the past, by the deflection of the mental vision till -it loses all perspective and disqualifies the sufferer to think -straight concerning even the trivial occurrences of everyday existence. - -No wonder that in Kipling’s story _At the End of the Passage_, when -Spurstow finds his sleepless friend in the last stage of insomnia, he -sadly but severely says, “Sleeplessness of your kind being very apt to -relax the moral fibre in little matters of life and death, I’ll just -take the liberty of spiking your guns;” and then as a safeguard, robs -Hummil of his rifle and revolver. - - - - -THEORIES OF SLEEP - - -Various theories have at one time or another been suggested to account -for sleep. Some are both bewildering and absurd. There was a time when -it was seriously urged that sleep has in the thyroid gland its special -organ, but when someone in the interest of the theory excised the -thyroid gland, only to increase in certain instances the tendency to go -to sleep and stay asleep, the theory was at once abandoned even by its -staunchest advocates. - -Finding that sleep usually follows fatigue, and that fatigue is a -chemical phenomenon, the so-called chemical theory was next set up, -and Sommer was quite sure that sleep comes as a consequence of the -exhaustion of the reserve of oxygen in the tissues and the blood, -and its replacement by carbonic acid during sleep. But here, too, -experimentation has been both inadequate and inconclusive. - -The vaso-motor theory, as modified by Howell, that sleep is due to the -anæmia of the cortical layer of the brain, which invariably takes place -when the blood pressure in the arteries at the base of the brain falls, -has had a larger and a longer following. But convincing proof is yet to -be secured, and Dr. Percy G. Stiles of the Bellevue Hospital ends his -discussion of the subject with a guarded inference that there may be -truth in both the theories, and that eclecticism is in consequence the -wisest policy for the histologist.[1] - -Footnotes - -[1] _Popular Science Monthly_, September, 1903. - - - - -WHAT SLEEP REALLY IS - - -Sleep, however we account for it, is “the resting time of -consciousness.”[2] To be sure, there is no absolute arrest of brain -activity. There is always, even in the soundest sleep, some cerebral -activity.[3] We dream. We have nightmares. We sometimes work out -problems in our sleep which have defied our every waking effort. There -is on record one instance of a college student who got up at three -o’clock to solve successfully, while sound asleep, a problem he could -not work out at all before he went to bed. There is another instance -well attested of a British consul in Syria who, after tearing up letter -after letter which he wrote to a Lebanon emir, went to sleep in sheer -despair, only to find when he awoke in the morning, that he had written -an elaborate letter which in every way satisfied the multitudinous -demands of Arabic diplomacy insistent to the last on all the niceties -of Oriental etiquette.[4] - -Byron was right. Sleep is neither life nor death. It is a world apart. - - Sleep has its own world, - A boundary between the things misnamed - Death and Existence; sleep has its own world. - -Consciousness may be suspended. But the cortical centres are frequently -as active when we are asleep as when awake. The attention can be -maintained with such unbroken steadiness as to awake some persons -with the exactness of an alarm clock on the very minute, even though -for purposes of deception the hands of the clock may have been set -back without their knowledge. The motor centres can be counted on so -confidently that they will drive the somnambulist with the accuracy of -a trained chauffeur to his appointed destination. Sleep is, therefore, -nothing more than a temporary suspension of a portion of the brain’s -activity. - -FOOTNOTES - -[2] Manaceïne, 62, 69, 70. - -[3] Dr. J. Madison Taylor in the _Popular Science Monthly_, September, -1905. - -[4] Thomson’s _Brain and Personality_, 314. - - - - -THE NECESSITY OF SLEEP - - -But that suspension is an absolute necessity to health of mind and -body. Men have been known to go for forty days without nourishment -and retain unimpaired all the mental faculties. No man goes for -even three days and nights without sleep except he pay a penalty in -mental equipoise, and death itself is apt to bring his misery to an -end, it is claimed, in five sleepless nights and days. Professors -Patrick and Gilbert of the University of Iowa found, some years -ago, that in certain cases there were after two nights of complete -wakefulness hallucinations, loss of attention, inability to remember, -and unmistakable evidences both of mental disorganisation and physical -depression.[5] In Kipling’s story, tragically true to life, Hummil -died after eighty-four hours of unrelieved insomnia, and the author’s -closing words would seem to indicate that madness overtook him at the -last: “In the staring eyes was written terror beyond expression of any -pain.” - -The occasional genius like Napoleon may perhaps get on habitually -with four hours of sleep each night, and the mother watching by the -sick-bed of her child may go for weeks in an emergency with but an -hour or two of sleep at intervals, infrequent and irregular. But the -sensible division made by Alfred the Great into eight hours for sleep, -eight hours for work, eight hours for play, will be as far as possible -observed by the right-minded and far-seeing everywhere. - -FOOTNOTES - -[5] _Psychological Review_, September, 1896. - - - - -INSOMNIA AND ITS CAUSES - - -Insomnia reduced to simplest terms is nothing but the inability to -sleep. While the causes of insomnia may sometimes be exceedingly -complex, ordinarily they are evident both to us and those we love -the best. Anything, as we all learn by experience, which accelerates -the activity of the mind and increases the congestion of the brain -is likely to induce insomnia. Worry, fear, grief, prolonged mental -effort, any sort of emotional excitement, social dissipation, the -intemperate use of coffee, tea, or alcohol are among the most familiar -causes of insomnia. Disturbances of digestion, neuralgic pains, -arterial disease, eye-strain, and dental lesions are the hidden causes, -oftener than we imagine, of protracted wakefulness. - -Many of the more obstinate cases of insomnia are due, we know at -last through Dr. Upson’s remarkable book,[6] to some dental lesion -unsuspected because, as is not uncommon, it is unaccompanied by the -ache habitually associated with all the ills to which the teeth are -heirs. In my Emmanuel clinic I have had one case of insomnia which, in -spite of all an efficient doctor could do for the body and the Emmanuel -worker for the mind, persisted until I at last discovered that the -sufferer was in immediate need of a dentist, whose threshold, through a -morbid fear, he had not crossed in many years. - -FOOTNOTES - -[6] _Insomnia and Nerve Strain_, 12. - - - - -THE VALUE OF DRUGS - - -For insomnia there is no specific known to medicine. While the good -family doctor may correct digestive disturbances, banish for the time -neuralgic pains, modify arterial disease, relieve with the oculist’s -assistance eye-strain, and through the dentist remove the cause of -dental lesions, sometimes insomnia persists long after the physical -cause has disappeared. I have had in my clinic one case of chronic -sleeplessness caused by a headache which appeared incurable though the -cause of the headache and insomnia alike had vanished years before. - -Drugs which induce sleep induce it merely for the time. Doctor Caillé -in his large experience has found morphia invaluable for the inhibiting -of pain or of severe dyspnœa, chloral and the bromides useful in cases -of visceral neuralgia, codein and urethan in arteriosclerosis, and -in pulmonary tuberculosis, where beer and porter failed to bring the -longed-for sleep, dionin, trional, and hyoscin. But in ordinary cases -of insomnia, where the cause is evidently more psychical than physical, -he is inclined to turn rather to suggestion in one form or another.[7] - -Drugs are sure to make a difference in the morning. The dulness and -depression which they leave behind, in spite of all the claims of -those who put on the market their proprietary hypnotics, offset to -some extent the artificial sleep they have the night before produced. -Sometimes they fill the mind for days with morbid fancies and with -dangerous obsessions. Dr. J. Madison Taylor describes in some detail -the case of a lunatic under his care who developed homicidal tendencies -as a consequence of the administration of large doses of bromide, and -who lost the same the moment the bromide was withdrawn from him.[8] On -credible authority I am informed that there is among the alienists a -growing disposition, on this account, to give no drugs at all to induce -sleep in patients in the higher class of hospitals for the insane. - -Morphia is not only no specific; it sometimes causes both a mental and -a physical depression worse than the insomnia it would relieve. In my -clinic I have one woman from whom morphia, administered to relieve -acute pain, took away the power to sleep at all, and for years she -stoically bore her pain rather than resort to morphia, until last -winter she found in the Emmanuel treatment immediate and unfailing -relief from pain, followed by sound sleep, which has only at rare -intervals been interrupted in months past. - -Powerful as chloral is and useful in the thoughtful doctor’s hands -in various emergencies, especially in fevers where there is cerebral -excitement, it is a depressant, and he who contracts the chloral -habit invariably wishes at the last that he had waited for damnation -till after he was dead. Sulphonal, trional, veronal, paraldehyde, and -those proprietary hypnotics whose composition is withheld from the -public appear to be least harmful of all sleeping drugs. But they all -inebriate or stupefy the fragile cells of the brain, none too solid in -the best of us; and in the psychically weak or emotionally excitable -they may even put the delicately constructed thinking organ altogether -out of commission. - -FOOTNOTES - -[7] _Differential Diagnosis and Treatment of Disease_, 78, 355, 361, -457, 731. - -[8] _Popular Science Monthly_, September, 1905. - - - - -THE REMOVAL OF ALL PHYSICAL CAUSES - - -Though there may be no specific for insomnia in the drug store, the -complaint can often be relieved when the cause is wholly physical by -striking at its root. If the general practitioner fails to relieve -disturbances of the digestion, the stomach specialist should be -consulted. One of my patients, who had for two years suffered both -from insomnia and other troubles which had exhausted the ingenuity -and the resources of the local doctors he consulted, began to improve -as soon as a stomach specialist of national repute to whom I sent him -discovered by chemical analysis of the contents of his stomach an -incredibly excessive acidity, for which the proper prescription and -diet were at once suggested.[9] - -In cases where insomnia is evidently due to some physical ailment -which cannot be at once located, a visit to the oculist, the dentist, -and even the throat and nose specialist should as a matter of course -be paid even if the patient has no conscious need of them. In at least -two instances which have come under my observation, the insomnia -disappeared after proper treatment of the eyes and teeth and throat, -though two general practitioners had suspected nothing wrong in one -case with the eyes, and in the other a visit to the throat specialist -was never once suggested by the doctor who sent the case to me for the -Emmanuel treatment. - -FOOTNOTES - -[9] As the proof comes, the patient in question writes me that his -insomnia was of the fitful type. He had so much trouble in going to -sleep promptly that he formed the habit of sitting up late and inducing -the sleep mood by reading. Since his treatment ended, he writes me -(Sept. 12th), “This summer I have retired at nine o’clock with few -exceptions, gone to sleep immediately, and risen at half past six in -the morning thoroughly refreshed.” - - - - -GENERAL DIRECTIONS - - -In many cases no local ailment would appear to be responsible for the -insomnia, and yet in every instance attention must be given to the -body’s entire needs. The habit of deep breathing from the diaphragm -must be developed and be regularly practised both indoors and out. This -alone sufficed in one complicated case to bring sleep every night. -The diet must be carefully chosen and followed in the face of every -importunity of a silly and capricious appetite. Tea and coffee, save -at the morning meal, must be in almost every case eliminated from the -menu. Constipation, which is responsible far oftener than we think for -sleeplessness, must be, whenever possible, at once corrected without -resort to purgatives and enemas.[10] The hot bath sometimes brings -sleep by relieving the congestion of the brain, but contraction of the -blood-vessels often follows with such promptness that the hot-water -bottle applied to the feet or the back of the neck or both is likely to -be of more service. - -If running up and down stairs or exercise in that wood-pile now -imaginary in the average home leaves the sufferer as wide awake as -ever, Doctor J. B. Learned’s provision for taking exercise in bed -without displacement of the covering will sometimes relieve both the -cerebral congestion and the psychical exhilaration and let the wakeful -one drop off to sleep at the drowsy moment, which is apt to pass if -the exercise is taken out of bed and even scanty preparations have in -consequence to be made for retiring. - -FOOTNOTES - -[10] See Dubois’s _Psychical Treatment of Nervous Disorders_, ch. -xxiii, for the drugless cure of constipation. - - - - -SECONDARY AIDS TO SLEEP - - -When the sleeplessness is due to mental strain alone the cure can be -effected through the quiet mind. This is, I know, not always easy to -obtain. Conditions do not always favour it. Economic pressure does not -disappear at will with prices rising and with factories operating on -half-time. When the heart aches for - - the touch of a vanish’d hand, - And the sound of a voice that is still, - -grief is scarcely to be put away without some seeming hurt to the best -in us. For many a subject to insomnia the most that can apparently -be done is to stand cheerfully and confidently between him and the -temptation to grow morbid and melancholy, to keep the house as quiet as -circumstances will allow, to provide for the bedtime hour a glass of -hot milk with its pinch of salt in it, the hot malted milk unsweetened, -the clam bouillon, the beef extract, or a cup of cocoa which every -insomniast should take before he goes to bed, and by day and night to -soothe, sustain, and cheer the troubled spirit. - - - - -DR. LEARNED’S PLAN - - -The physiological problem is uncomplicated. As Dr. Learned, who more -than a quarter of a century ago cured himself of habitual insomnia by -getting control of the respiratory and circulatory functions in the -sleeping posture, has made clear, the problem is simply to shift the -belt of attention from the wildly whirling wheel of introspection to -the steadier wheel the will revolves. - -By deep regular respirations, accompanied by rhythmical movements of -the head and hands and feet, Dr. Learned has frequently brought the -wandering attention back from some side track it sought in fitfulness -to the main line of the controlled consciousness. So surely has he in -recent years become convinced that the problem is usually psychical -that he no longer emphasises physical exercises in or out of bed. -Instead he provides an ingenious little tablet on which the wakeful one -with unlifted pencil steadily records in waving lines his inhalations -and his exhalations until at last, fatigued by the long exercise, the -brain becomes anæmic and sleep overtakes the drowsy mind. - - - - -RELAXATION AND RHYTHMIC BREATHING - - -To Mrs. Annie Payson Call[11] and Dr. Emily Noble we owe of late the -stress we lay on muscular relaxation and rhythmic breathing, which -practised faithfully will now and then bring sleep where drugs are -worse than useless. Muscular relaxation can be learned by any who -will take the trouble. The Delsarteans are already adepts at it. The -letting of the arms drop limp by the side as one sits in an easy chair, -the letting of the trunk sink unsupported against the easy chair as -though it were sinking into a yielding bank of snow, the letting of -the head fall forward or sideways without resistance will furnish even -to the slow of wits a visual image which will serve as a sufficient -pattern in the relaxation of the whole body. - -Dr. Emily Noble, who has seen Oriental soldiers at the end of a long -march throw themselves in complete relaxation on their backs, gives in -her _Rhythmic Breathing plus Olfactory Nerve Influence on Respiration_ -possibly the most practical of all directions for the mature in the -important art of relaxation. She bids him lie upon his back on a hard -surface, with head turned to one side in order to relieve the tension -on the muscles of the neck, with arms extended at right angles, with -the palms turned up, with feet turned out and spread for comfort at -least a foot apart. - -The lungs are then to be cleared of their static air by a few deep -inhalations, made through the left nostril because in the average man -it seems to furnish a freer channel for the air than the right nostril. -Next the insomniast settles down to lighter rhythmic breathing, which -is nothing but the consequence of the conscious effort to make each -exhalation equal to each inhalation. He should take the “breath in as -gently as the fog creeps in from the sea.” He should let it out “as -the air goes out of little children’s balloons when it is allowed to -escape.” - -As with experience all feeling of conscious effort passes, he will have -a sense of letting go, the muscles will of their own accord relax, the -quiet mind will come, especially if a pleasant thought be held steadily -before it, the insomniast will stretch and yawn, take instinctively if -he be in bed the sleep position, and pass off into a dreamless sleep -which will indeed knit up “the ravell’d sleave of care,” and make him -ready for a day of effective thinking and efficient action. - -FOOTNOTES - -[11] _The Heart of Good Health._ - - - - -THE EMMANUEL METHOD - - -When sleeplessness can be directly traced to mental causes, the -Emmanuel treatment, if experiments made both in Boston and Northampton -are to be trusted, is as surely a specific as quinine for malaria. If -in any instance medical diagnosis can find no physical reason for the -sleeplessness, Emmanuel treatment is at once in order. - -The sufferer is admitted to the Rector’s study. The very atmosphere -encourages frank speaking. Concealment of any fact or circumstance -which bears upon the case is prejudicial to improvement. I have once -after three treatments refused again to see a patient who had failed -to give me her whole confidence, until she was willing to speak out -with greater freedom. The physical habits are invariably considered and -corrected whenever there is need. Deep breathing is prescribed. Dr. -Learned’s method is sometimes suggested, and always Dr. Noble’s. Drugs -are from the first withheld. Tea, coffee, and all other stimulants -which act directly on the brain are banished from the evening meal. The -sufferer is encouraged as the bedtime hour draws near to give himself -to such interests as scatter the cares and worries and obsessions which -are then wont to gather like a cloud around the patient’s head. - -For some a social evening is suggested, provided it be not too -exciting. For others the theatre, the symphony, or other form of public -entertainment serves the same purpose. For perhaps a larger number, -especially the preacher, or the teacher, or the literary worker, a -magazine, a novel with no miserable modern problem in it, or a standard -history will in a half-hour let down the mind to the sleep level. I -know one man who found Parkman’s histories a soporific boon; another -whom Green’s longer _History of the English People_ led on each night -to wholesome sleep; another, the head of a large sanitarium, who -sometimes saves himself from sleeplessness by reading after he has gone -to bed as dull a book as he can find, and recommends the same plan with -some profit to his patients. - - - - -FAITH REQUIRED IN GOD AND MAN - - -The main reliance, however, in the Emmanuel treatment is on faith, -reinforced first by hetero-suggestion and then by patient and -persistent auto-suggestion. The man who would be permanently free -from insomnia must be an optimist. He must have a philosophy of life -wholesome enough to keep him buoyant, cheerful, and serene amid all -the changes and the chances of this mortal life. With the Persian -he may hold that “He’s a Good Fellow, and ’twill all be well;” with -Socrates that “To the good man no evil thing can happen;” or with St. -Paul that “All things work together for good to them that love the -Lord.” - -Whatever language he may use in the formulation of his life philosophy, -he must believe with all his heart and soul that life in spite of all -appearances is worth living, that there is love and goodness at the -heart of things, that the word God, whatever be its content, does -stand for a concept indispensable in our everyday existence, and that -there is somewhere, everywhere, One who, by a paradox as strange as it -is true, is both the centre and circumference of all that has been, -is, and ever is to be—The Absolute and Unconditioned wherever we -may chance to be in time or space. “If I climb up into heaven, Thou -art there: if I go down to hell, Thou art there also. If I take the -wings of the morning: and remain in the uttermost parts of the sea; -even there also shall Thy hand lead me: and Thy right hand shall hold -me.”[12] - -A man who wants that serenity of mind on which the soundest sleep -invariably depends must get right and keep right with God, whether he -defines Him in the terms of Persia, Greece, or Christianity. - -But this is not enough. A man must be right also with his fellow-men. -He must love his neighbour as he loves his God. “He that loveth not -his brother whom he hath seen, how can he love God whom he hath not -seen?” He must have more than a languid interest in his brother. He -must wish him better than well. He must have done forever with sharp -practice, hard bargaining, ungracious criticism, and that subtle -disloyalty which often through sheer cowardice stands mute while -slander wags its tongue or envy shoots its Parthian arrows back as it -retreats. - -With the spirit’s eye he must see even in the poorest and the meanest -of his fellows some charm which others have not found. He must with the -Christ insight pierce to the heart of the roughest boulder that was -ever hewn from the hard mountain-side of seamy human nature and let -loose the imbedded angel always there and always struggling to be free. -No man has any right to sleep, in fact to any of God’s better gifts, -who goes through life with slanting eye and lowering brow sullenly -protesting to himself: - - As I walked by myself, - I talked to myself, - And thus myself did say to me: - Look to thyself, - And take care of thyself, - For nobody cares for thee. - -FOOTNOTES - -[12] Psalm cxxxix., 7-9. - - - - -THE SPECIFIC TREATMENT - - -When the insomniast is ready to pay this double price of love to God -and love to man for the peace that passeth understanding and that also -bringeth sleep, he is ready for Emmanuel treatment. Seated in the -Morris chair before the smouldering fire with curtains drawn, he is -taught to relax his muscles, the cortical layer of the brain is quieted -by soothing suggestions, and then standing behind the chair the -Emmanuel worker begins the treatment somewhat thus in a low monotone: - -You are now relaxed in body and quieted in mind. You are to let your -thoughts languidly follow mine expressed in words. Do not offer any -mental opposition. I shall say nothing which your mind will not -instinctively accept and cherish. - -Fix your thoughts on God. Think of Him not alone as the All-Father but -also as the Universal Mind in which your mind exists exactly as each -individual thought floats in your mind. Think of Him not merely as -your Heavenly Father but also as the Universal Spirit on which your -soul depends for every breath of spiritual life, just as your body is -dependent for its every breath of physical existence on the air you -breathe. Believe that in this larger, higher, truer sense, “In Him we -live and move and have our being.” - -Now Universal Mind or Universal Spirit is wholesomeness and love, -harmony and power. Realise that when your soul breathes in the -atmosphere in which it lives it breathes in wholesomeness and love, -harmony and power. But it is possible, in the exercise of the free will -with which you are in the nature of the case endowed, to fill up the -soul with morbidness and selfishness, disunity and weakness, so that -there is no room in it for God’s wholesomeness and love, His harmony -and power. - - If thou couldst empty all thyself of self, - Like to a shell dishabited, - Then might He find thee on the Ocean shelf, - And say, “This is not dead,” - And fill thee with Himself instead. - But thou art all replete with very _Thou_, - And hast such shrewd activity, - That, when He comes, He says: “This is enow - Unto itself—’t were better let it be: - It is so small and full, there is no room for Me.”[13] - -You do not sleep because you are “all replete with very _Thou_.” You -have filled up your soul with thoughts of self, or thoughts of others -from the point of view of self. You have worried when you should have -cast your care on Him; “for He careth for you.” You have yielded to all -sorts of foolish fears, forgetful that “perfect love casteth out fear.” -You have been self-centred, though God Himself was so far centred out -of self that “He gave His only begotten Son, that whosoever believeth -in Him should not perish, but have everlasting life.” - -In the silence of this quiet hour put your worries and your fears away -and swing your centre out of self. Open wide the windows of your soul -and let the Spirit in of wholesomeness and love, of harmony and power. -Believe the Spirit will come in. Interpret in the terms of Spirit those -veracious words of Revelation: “Behold, I stand at the door, and -knock; if any man hear my voice, and open the door, I will come in to -him, and will sup with him, and he with me.” - -Wait for the incoming Spirit. Wait in faith and confidence. Remember -that “They that wait upon the Lord shall renew their strength; they -shall mount up with wings as eagles; they shall run, and not be weary; -they shall walk, and not faint.” - -With your mind filled with the Spirit of wholesomeness and love, of -harmony and power, it will be at rest; it will know the peace that -passeth understanding. All nerve-strain will go. Sleep will come -to-night. Sleep will come to-morrow night. Sleep will come every -night. Sound sleep, re-creating sleep so long denied you, will be yours -at last. The day will never know again its feverish inquietude. Work -will have its zest, and play its joy. The silent night will lose its -morbid fancies and its horrid nightmares, and you will each morning -wake with the song upon your lips: - - The dark hath many dear avails: - The dark distils divinest dews; - The dark is rich with nightingales, - With dreams, and with the heavenly muse. - -You have done with sleeplessness forever. You go out from this room -beneath the rooftree of God’s sanctuary, a new creature in Christ -Jesus. Claim your new privilege in Jesus’ name. Act henceforth on the -comforting assurance that you are to go to sleep as soon as you have -gone to bed, and sleep the whole night through. - -Keep by day as well as night the serenity you here have found. Awake -with the morning light into the thoughts of this first treatment. Keep -them in the background of your consciousness the whole day through. -Take a few minutes every day to go into the silence as you now are, -and think these thoughts again in proper sequence. Take them up into -your heart and brood upon them all the day. Work them into the warp -and woof of your inmost soul so that “neither death, nor life, nor -angels, nor principalities, nor powers, nor things present, nor things -to come, nor height, nor depth, nor any other creature” shall be able -to separate you from them. Make them yours and keep them yours forever -and forever. And you shall sleep the sleep of the quiet mind and the -God-filled soul in all the years to come.[14] - -FOOTNOTES - -[13] Thomas E. Brown. - -[14] Subsequent treatments are usually a logical development of this. -See also Henry Wood’s _New Thought Simplified_. In the author’s next -volume to appear in 1909, he expects to publish a complete series of -suggestive treatments for nervous functional disorders. - - - - -SOME IMMEDIATE RESULTS - - -Again and again one treatment of this sort—faith reinforced by -reiterated suggestion—has sufficed to break up the most obstinate -insomnia. One man on the verge of suicide from hitherto incurable -insomnia went home from this first treatment to sleep soundly for -several nights thereafter. Another man on whom a heart-breaking -disappointment had swept down without a word of warning went home -to sleep eight hours and a half for the first time in many nights. A -trained nurse so long on night duty that she had slipped her sleep cog -to the demoralisation of her entire nervous system slept normally again -after but one visit to me. - -A college instructor sleepless on the verge of a new year of academic -strain thus secured the long night’s sleep she coveted the day before -the opening of college. A wife and mother overwhelmed by a domestic -tragedy after six weeks of drugged sleep went home from her first -treatment with a shining face to sleep ever after without taking any -drugs. A college girl worn sleepless by the heat and burden of earning -her own living while she kept up her standing in the college, reported -marked improvement after her first treatment. And a neurasthenic who -had lost all hope of ever sleeping better slept so much better after -a single treatment that she insists in spite of all my protests in -placing her experience among the modern miracles. - - - - -THE CO-OPERATION OF THE PATIENT - - -In most cases, of course, more is necessary than one treatment.[15] -Sometimes a dozen treatments are required. And at every stage the -patient’s close co-operation is of utmost consequence. In fact, the -cure can never be effected without it. To faith reinforced by the -Emmanuel worker’s suggestions must be added the auto-suggestions of the -patient. He must will to keep the loving attitude toward God and man. -He must cease to worry about sleep. He must never mention his symptoms -to anyone except the Emmanuel worker who is treating him. - -He must cultivate a heavenly unconcern about himself. He must keep -saying to himself the whole day through: It does not matter anyway. If -I sleep, well and good. If I do not sleep I will not worry over it. To -lie awake at night is not so terrible as I once thought. Bed is for -rest as well as sleep. The worry over lack of sleep hurts more than -sleeplessness itself. Rest is possible even when I can not sleep. Happy -thoughts will rob the darkness of its gloom and minimise nerve-strain. - -If I keep still in my normal sleep position eight hours every night -in bed, if I relax every muscle and let it stay relaxed; if I breathe -lightly, regularly, rhythmically in a well-ventilated room, making -sure the early morning light will not strike across my face and wake -me up; if I simulate sleep in every way I can; if I shut out all -preoccupation, expect each night to go to sleep, and steadily hour -after hour suggest sleep to myself in words like these I shall surely -go to sleep: - -I am going to sleep. I shall not lie awake. I cannot lie awake. I am -going to sleep. The tired eyes are closing. The blood is flowing from -my brain to my extremities. There is no longer any pressure on the -brain. The muscles are relaxing. Sleep is stealing over all my senses. -They are growing numb. I am getting drowsy, drowsy. I am softly -sinking into sleep, dreamless sleep. I am sinking deeper, deeper, -deeper. I am almost asleep. I am asleep, asleep, asleep. I am asleep. - -FOOTNOTES - -[15] It is perhaps unnecessary to explain that no charge is ever made -for the Emmanuel treatment, though grateful patients sometimes make a -thank offering to the church of which the Emmanuel worker is the Rector. - - - - -THE ULTIMATE EFFECT - - -Even if, in spite of this, one sometimes fails to sleep, one will at -least be free from the nerve-strain which a night of worry about sleep -invariably brings. And if, in the face of every discouragement and -every temptation to lapse from this wholesome attitude toward sleep, -one habitually practises each night some such auto-suggestions, he has -forever turned his face away from chronic sleeplessness. - -He may not always sleep at will. He may not always live up to the light -vouchsafed to him. But he will sleep much better than he slept before. -He will be free from the morbidness and worry of insomnia. He will have -faith where he had fear, peace where he had the troubled mind, and the -light at eventide of a night which is not dark with griefs and graves. -More than this, he will sleep. He will sleep habitually—to his body’s -health, his mind’s contentment, and his soul’s supreme delight. - - - - -ILLUSTRATIVE CASES - - -I. CURED BY SUGGESTION ALONE - - -_A.—Waking Suggestion_ - -1. The Emmanuel Clinic in Boston reports the case of a distinguished -lawyer who after nine months of insomnia came to Emmanuel Church for -counsel. He was on the verge of a nervous breakdown. His habit was to -take his work and worries every night to bed with him. He was advised -to submit to the rest cure under a good neurologist. He replied that, -with important cases coming up at once for trial, rest was impossible. -In fact, he could at most spend a few hours in Boston. The causes of -insomnia were then explained to him. Suggestions were given looking -toward self-help. The importance of cheerful and uplifting thoughts was -emphasised. He went away an hour later to report in a few weeks that he -was entirely cured and had not felt so well since he was a boy. - -2. Dubois (p. 340) speaks of a physician twenty-three years of age who -had suffered for nine months from persistent insomnia. By bromides, -bathing, travel, and the cessation of all work, he had obtained only -transient results. Dubois drew his attention to the psychic causes of -insomnia, counselled the immediate abandonment both of the treatment he -had been giving himself and of all apprehension of insomnia. In a few -days sleep returned, the convalescent resumed his customary duties, and -was soon completely well again. - - -_B.—Profound Suggestion_ - -Forel (p. 252) describes the case of a working-girl who suffered for a -year and a half from extreme sleeplessness. All means for her relief -failed. Forel induced profound suggestion, let her sleep about an hour -every day while she was still in his clinic room, and after three weeks -discharged her completely cured and able regularly to sleep nine hours -out of every twenty-four. - - -2. CURED BY FAITH REINFORCED BY SUGGESTION - - -_A.—Inability to go to sleep on going to bed_ - -A clergyman forty years of age had inherited a tendency to -sleeplessness. Even as a child it was not uncommon for him to lie awake -an hour or two after getting into bed. As he passed into his teens -the presence of his brother or a boy friend in the same bed would -invariably keep him wide awake the whole night through. At college the -unusual strain of extra work or of examinations was likely to drive -sleep entirely away, and only with the help of bromides at special -seasons was he able to get through his studies and take his place at -last among the honour men. - -His first years out of college were spent in graduate study and -educational work, and were made miserable by the gradual increase of -insomnia, which shut him out of many social pleasures and impaired his -efficiency. - -His first ten years in the ministry were checkered by so many stubborn -attacks of insomnia that he was more than once on the verge of a -complete breakdown, from which the drugs the doctors gave him furnished -only temporary relief. - -Two years ago, after six weeks of sleeplessness during which he had -at his doctor’s orders taken a hypnotic every night, he was able to -sleep at most three hours out of every twenty-four and was haunted by -obsessions and pervasive fears. When even morphia failed to induce -anything more than extreme drowsiness and the heart’s action was so -weak that strychnine was prescribed to make it function properly, one -sleepless night a physician peremptorily bade him keep in the sleep -position and never move, breathe regularly, keep his eyes closed as in -sleep, and in every way imaginable to simulate sleep. - -This proved to be the turning point in his experience. Sleep came night -after night in consequence of his unvarying obedience to the doctor’s -orders. From one source or another he discovered how to relax and -to suggest sleep to himself. Within a month he had learned to sleep -at will, and only once in two years, when for some weeks there was -continuous local pain, has his sleep been interrupted. The average both -of physical and of mental health has been at least doubled, and these -two years past he has done, without fatigue of mind or body, at least -twice as much work as in any two years of his life before. - - -_B.—Waking in the middle of the night_ - -A widow, seventy-three years of age, suffering for twelve years from -neurasthenia, was apt to wake about the middle of every night and to -go to sleep no more. The loss of sleep was bad enough, but the morbid -fancies which invariably came in swarms sometimes all but drove her to -distraction. There was such a bad family history as to sleep and such -poor circulation with its inevitable cold feet, that the physician -gave me little hope of relieving her insomnia. During the first month -of her treatment I, therefore, confined myself almost entirely to -the upbuilding of her faith by a course of optimistic reading and by -suggestion. I seldom spoke about her sleeplessness at all. To her -surprise and mine in a few weeks her sleep began to improve. At the -end of two months, though she still awoke two or three nights every -week, no morbid fancies came. She filled up her mind with wholesome -thoughts, repeated again and again the auto-suggestions on page 68, -and usually awoke almost as much refreshed as though she had slept the -whole night through. Now after almost a year she reports what used to -be one bad night out of every four or five, but as compared with the -bad nights—four or five a week—of former years it were better called, -she thinks, a good night than a bad one. - - -_C.—Waking early in the morning_ - -1. A college girl of unusual ability and character had practically -all her life been inclined to wake at two or three o’clock in the -morning and often go to sleep no more; or if she went to sleep, to -sleep badly and be subject to hideous dreams and horrible nightmares. -After one treatment, June 15th, she began at once to sleep much better. -Though she sometimes woke as formerly at two or three, she at once by -relaxation and auto-suggestion usually went off to sleep again and -suffered little from dreams and nightmares. She has had two treatments -since, and is not only much improved in body but is happier and more -serene in mind. - -2. The Emmanuel Clinic in Boston reports the case of an unmarried -woman, fifty-two years old, who usually slept four hours a night, -awaking at 2.30 and never sleeping more. Her treatment was begun June -20, 1907, and was followed by immediate improvement. By July 1, 1907, -she was sleeping without waking eight hours every night, and reported -August, 1908, that the improvement had become permanent. - - -_D.—Semi-sleep_ - -1. A college girl had never had the feeling of being sound asleep. She -thought she was half conscious the night through. What sleep she got -never seemed to refresh her. She came to me for treatment, February 7, -1908, slept somewhat better for a night or two, and came back, February -14th, 18th, 25th, for other treatments. On March 13th she reported -that though she was not completely cured she was sleeping more soundly -and felt better in every way. There was in this case the unhappy -complication of organic heart trouble. - -2. To the Emmanuel Clinic in Boston came, January 2, 1908, a clergyman -forty-nine years old who reported that for years he had never slept, -but merely dozed. He gave up preaching in 1903; then resumed it only to -abandon it again in April, 1907. After treatment from January 2nd to -March 9th he was discharged, much improved, and on May 4th he reported -that he was still improving, and is now sleeping well from six and a -half to seven hours every night. - - -_E.—Insomnia from psychical shock_ - -A woman thirty-four years old was plunged into insomnia six years ago -by the psychical shock which followed a violent attack made on her by -an insane woman. Her habit afterwards was to lie awake for three or -four hours after retiring, and then to sleep about two hours every -night. Whenever she lay down to sleep, whether her eyes were open or -closed, she felt herself surrounded by people, some of whom had been -dead for several years, and one of whom she fancied wished to kill -her. To the hallucinations dizziness was often added. Bromides which -she had long been taking began at last to lose their effect. Treatment -of her was begun at the Emmanuel Clinic in Boston on February 25, -1908. By March 10th she was sleeping better, though not soundly, and -for thirteen nights the hallucinations had been absent. April 8th -she reported that the visions still came now and then but were fewer -and less terrifying. By May 21st the dizziness had disappeared, the -hallucinations had not come for several weeks, her mind was clear, her -sleep was much improved, and she was sure that she was getting well. - - -_F.—Insomnia from family trouble_ - -A mother forty-one years of age had suffered several family -bereavements. Her children had been sick more than is common. Her -brother had been burned to death. She herself had undergone a surgical -operation. For seven years she had suffered from insomnia, never even -temporarily relieved except by taking sulphonal, trional, etc. It -seemed to be the fear of sleeplessness that usually kept her from her -sleep. Under treatment at the Emmanuel Clinic in Boston from September -21, 1907, to January 27, 1908, she steadily improved, and is now in -every way much better. - - - THE END - - - - - _A Selection from the - Catalogue of_ - - G. P. PUTNAM’S SONS - - - - Complete Catalogues sent - on application - - - _A marshalling of the evidence pro and con. - A summing up and an impartial judgment_ - - Christian Science - - The Faith and Its Founder - - By Rev. Lyman P. Powell - - _Crown 8vo. $1.25 net. Postage, 10 cents_ - - -“I sat up one night reading this book as one reads a novel, which -in the popular phrase, “cannot be put down.” I have rarely read so -interesting a volume of any kind. It is scientific, accurate, clear, -cogent, unanswerable, and satisfying to the last degree. I am delighted -with it. The whole Christian world will thank you for it. I am going to -use it unblushingly in a course of sermons later on.”—_Cyrus Townsend -Brady._ - -“A volume which is not the less destructive for its moderation, and its -fairness. Mr. Powell’s discussion of his subject is sane, temperate, -and judicious, and his book merits the careful attention of all who are -interested either from within or without in the all-important subject -of Christian Science.”—_Springfield Republican._ - -“A fine piece of work.... I can but feel that in your book you have -a little of the swing of Carlyle and the trust of Newman. I cannot, -for the life of me, see what you have left for anyone else to say on -the subject.”—_Rev. Nathaniel S. Thomas, Church of the Holy Apostles, -Philadelphia._ - -_Send for descriptive circular_ - - G. P. PUTNAM’S SONS - NEW YORK LONDON - - -_“A unique little volume, one which deserves the thoughtful -consideration of every practitioner.”—Sajou’s Monthly Cyclopedia and -Medical Bulletin, Philadelphia._ - - Insomnia and Nerve Strain - - By Henry F. Upson, M.D. - - Professor of Diseases of the Nervous System in Western Reserve -University, Attending Neurologist at the Lakeside Hospital, Cleveland, - Ohio - - _Crown 8vo. With Skiagraphic Illustrations $1.50 net_ - - -"An interesting theory in explanation of many cases of insomnia and -insanity is brought forth and illustrated by Dr. Henry S. Upson of -Cleveland, in his book on ‘Insomnia and Nerve Strain.’ Dr. Upson -believes that very many cases of mania, melancholia, and dementia are -caused by defective teeth. - -“The work is technical, and for the profession rather than the lay -reader. It will doubtless prove of great value as a contribution to the -warfare being waged against the mental scourges that fill our asylums -with young people on the threshold of productive activity.”—_Cleveland -Plain Dealer._ - -“Dr. Upson is, we believe, the first medical practitioner to write -extensively on this topic and the first to accompany his writing with -skiagraphs relating to his cases. His enthusiasm in this matter may be -the means of arousing a greater interest in it than hitherto has been -manifested by physicians.”—_New York Times._ - -“The author has presented his conceptions in a most attractive and -entertaining manner and time alone will say whether his deductions will -rest on true scientific ground. The treatment of insomnia if carried -out along the lines suggested will not only benefit a great number of -distressing conditions but will undoubtedly curtail the indiscriminate -use of hypnotics at present prevailing. - -“The closing chapter by Lodge on the technic of dental skiagraphy -will prove valuable to many engaged in this branch of practice. -The excellence of the reproductions is a pleasing feature of the -work.”—_Cleveland Medical Journal._ - - G. P. PUTNAM’S SONS - NEW YORK LONDON - - - - - -End of Project Gutenberg's The Art of Natural Sleep, by Lyman P. 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Powell - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: The Art of Natural Sleep - With definite directions for the wholesome cure of - sleeplessness: illustrated by cases treated in Northampton - and elsewhere - -Author: Lyman P. Powell - -Release Date: June 29, 2020 [EBook #62492] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK THE ART OF NATURAL SLEEP *** - - - - -Produced by Charlene Taylor, Les Galloway and the Online -Distributed Proofreading Team at https://www.pgdp.net (This -file was produced from images generously made available -by The Internet Archive/American Libraries.) - - - - - - -</pre> - - -<div class="transnote"> -<h3>Transcriber’s Notes</h3> - -<p>Obvious typographical errors have been silently corrected.</p> -</div> - -<div class="mw40"> -<p class="center">By LYMAN P. POWELL</p> - -<hr class="small" /> - -<p class="pnind2"><i>The Art of Natural Sleep</i></p> - -<blockquote> - -<p class="pnind1"><small>With Definite Directions for the<br /> -Wholesome Cure of Sleeplessness.<br /> -Illustrated by Cases from the<br /> -Emanuel Clinics in Boston and<br /> -Northampton</small></p></blockquote> -</div> - -<p class="pnind2"><i>Christian Science</i></p> - -<p class="pnind1"><small>The Faith and Its Founder</small></p> - - - - - -<h1> -THE ART<br /> -<span class="xs">OF</span><br /> -NATURAL SLEEP</h1> - -<p class="center small">WITH<br /> -DEFINITE DIRECTIONS FOR THE WHOLESOME<br /> -CURE OF SLEEPLESSNESS, ILLUSTRATED<br /> -BY CASES TREATED IN NORTHAMPTON<br /> -AND ELSEWHERE</p> - -<p class="center"><small>BY</small><br /> -LYMAN P. POWELL<br /> -<small>Rector of St. John’s Church, Northampton, Mass.<br /> -Author of “Christian Science: Its Faith and Its<br /> -Founder”; Editor of “Historic Towns of<br /> -the United States”</small></p> - - -<p class="center space-above">G. P. PUTNAM’S SONS<br /> -NEW YORK AND LONDON<br /> -The Knickerbocker Press<br /> -1908</p> - - - - -<p class="center"> -<span class="smcap">Copyright, 1908</span><br /> -BY<br /> -LYMAN P. POWELL<br /> -<br /> -<br /> -The Knickerbocker Press, New York<br /> -</p> - - - - -<p class="center spaced"> -To<br /> - -MY WIFE<br /> - -<small>WHO FIRST TAUGHT ME BY EXAMPLE THE MORAL<br /> -VALUE OF SERENITY</small><br /> -</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_v">v</span></p> - - - - -<h2 id="PREFACE">PREFACE</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">This</span> little book, like my book -on Christian Science which -appeared a year ago, is the evolution -of a pamphlet.</p> - -<p>The first half of the pamphlet -was written in the middle of a -sleepless night some years ago. -The last half was written about -two years ago, after I had found -relief by auto-suggestion from the -lifelong bondage of insomnia and<span class="pagenum" id="Page_vi">vi</span> -had thereby doubled my capacity -both for work and play.</p> - -<p>First published in the spring of -1907 as my weekly message under -the heading of “The Parson’s -Outlook” to the 5000 readers of -<i>The Hampshire Gazette</i> in and -about Northampton, the article -on sleeplessness was republished -by request in the same paper some -months later; then, as the demand -increased for it, in pamphlet form. -This year past it has been used -in the Emmanuel Clinic, both in -Boston and Northampton, with -such gratifying results that more -than 300 sufferers from insomnia<span class="pagenum" id="Page_vii">vii</span> -in one part of the country or -another have testified by letter -or by word of mouth to the -benefit they have received from -it.</p> - -<p>At the suggestion of the Rev. -Elwood Worcester, Ph.D., D.D., -two magazine editors, and two -publishing houses, the pamphlet -is now enlarged into a book with -the earnest hope that the suggestions -it contains may be of -service to many whom the pamphlet, -privately printed and gratuitously -distributed, could not -reach at all.</p> - -<p>There are books enough, per<span class="pagenum" id="Page_viii">viii</span>haps, -on the theory of sleep. The -volume by Marie de Manaceïne -on <i>Sleep—Its Physiology, Pathology, -Hygiene, and Psychology</i> -will surely long remain the standard -work. Dr. Upson’s <i>Insomnia -and Nerve Strain</i> is based on the -author’s discovery of the vaso-neural -circuit and will not be -neglected by those who wish to -understand certain physical obstacles -to sleep which have hitherto -been largely overlooked. <i>Religion -and Medicine</i>, the official -book of the Emmanuel Movement, -is indispensable to any knowledge -of the drugless cure of sleeplessness<span class="pagenum" id="Page_ix">ix</span> -and other nervous functional disorders. -And the writings of Dr. -S. Weir Mitchell, Dr. Woods -Hutchinson, and Dr. J. Madison -Taylor are, of course, of lasting -value on this subject.</p> - -<p>The purpose of this little book -is very simple. It is designed to -help physicians, Emmanuel workers, -and others who believe in the -art of natural sleep to aid those -committed to their care. It is -designed, also, to be of service -to the thousands who never go -to anyone for aid in learning -how to sleep, and to this end is -kept as free as possible from all<span class="pagenum" id="Page_x">x</span> -technical terms and all theoretical -discussions.</p> - -<p>To Dr. Worcester I owe the -title of the book; to Rev. H. L. -Taylor of the Emmanuel Church -staff certain of the illustrative -cases from the Emmanuel Clinic -in Boston; to Mr. W. P. Cutter, -Librarian of the Forbes Library -in Northampton, many special -courtesies; and to Dr. Francis S. -Wilson, expert diagnostician and -experienced practitioner, goodly -counsel in the preparation of the -book.</p> - -<p>Trusting that directly or indirectly -this little book may set<span class="pagenum" id="Page_xi">xi</span> -many an unhappy victim of insomnia -free from his hard bondage, -I send it forth in faith.</p> - -<p class="psig"> -L. P. P.</p> -<p class="pdate"> -<span class="smcap">St. John’s Rectory,<br /> - <span class="indent4">Northampton, Mass.</span><br /> - <span class="indent6">September 15, 1908.</span></span></p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_xii">xii</span></p> - - - - -<h2 id="CONTENTS">CONTENTS</h2> - - -<div class="center"> -<table border="0" cellpadding="4" cellspacing="0" summary=""> -<tr> - <td></td> - <td align="left"><small>PAGE</small></td> -</tr> -<tr> - <td align="left"><span class="smcap">Our National Disease</span></td> - <td align="right"><a href="#Page_1">1</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Theories of Sleep</span></td> - <td align="right"><a href="#Page_5">5</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">What Sleep Really Is</span></td> - <td align="right"><a href="#Page_8">8</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Necessity of Sleep</span></td> - <td align="right"><a href="#Page_12">12</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Insomnia and its Causes</span></td> - <td align="right"><a href="#Page_15">15</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Value of Drugs</span></td> - <td align="right"><a href="#Page_18">18</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Removal of All Physical Causes</span></td> - <td align="right"><a href="#Page_25">25</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">General Directions</span></td> - <td align="right"><a href="#Page_29">29</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Secondary Aids to Sleep</span></td> - <td align="right"><a href="#Page_33">33</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Dr. Learned’s Plan</span></td> - <td align="right"><a href="#Page_35">35</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Relaxation and Rhythmic Breathing</span></td> - <td align="right"><a href="#Page_38">38</a><span class="pagenum" id="Page_xiii">xiii</span></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Emmanuel Method</span></td> - <td align="right"><a href="#Page_43">43</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Faith Required in God and Man</span></td> - <td align="right"><a href="#Page_47">47</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Specific Treatment</span></td> - <td align="right"><a href="#Page_53">53</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Some Immediate Results</span></td> - <td align="right"><a href="#Page_64">64</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Co-operation of the Patient</span></td> - <td align="right"><a href="#Page_67">67</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">The Ultimate Effect</span></td> - <td align="right"><a href="#Page_72">72</a></td> -</tr> -<tr> - <td align="left"><span class="smcap">Illustrative Cases</span></td> - <td align="right"><a href="#Page_74">74</a></td> -</tr> -</table></div> - - - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_1">1</span></p> - - -<p class="half-title">The Art of -Natural Sleep</p> - - - -<hr class="small" /> -<h2 id="OUR_NATIONAL_DISEASE">OUR NATIONAL DISEASE</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Neurasthenia</span> is now our -national disease. Nervousness, -nervous exhaustion, nervous -prostration, and kindred names are -given to it by the doctors. Whatever -they may chance to call it, -the doctors usually agree as to its -causes, symptoms, consequences.</p> - -<p><span class="pagenum" id="Page_2">2</span></p> - -<p>Even the laity are now thoroughly -informed as to the effect -of neurasthenia on the nerves and -on the mind. It wears the nerves -threadbare and robs the mind -of all serenity. It steals the zest -from work, the joy from play. It -frequently reduces its unhappy -victim to the single occupation of -worrying by day because he fears -he will not sleep at night, of worrying -at night because he knows that -worn and haggard he will have -no buoyancy and poise to play -a man’s part in the day to come.</p> - -<p>The day’s work is done, when -done at all, with the feverish<span class="pagenum" id="Page_3">3</span> -inquietude of the unrested brain. -The evening’s pleasures, when -infrequently he ventures to take -part in them, are clouded by the -listlessness the lack of sleep invariably -brings. The silent night, -when by any reach of the imagination -it can be thus described,</p> - -<p> -Of fret, of dark, of thorn, of chill,<br /> -</p> - -<p>is rendered hideous by the flitting -of attention like a bird from bough -to bough, by the random running -of the memory down each unhappy -recollection of the past, by the -deflection of the mental vision -till it loses all perspective and<span class="pagenum" id="Page_4">4</span> -disqualifies the sufferer to think -straight concerning even the trivial -occurrences of everyday existence.</p> - -<p>No wonder that in Kipling’s -story <i>At the End of the Passage</i>, -when Spurstow finds his sleepless -friend in the last stage of insomnia, -he sadly but severely says, “Sleeplessness -of your kind being very -apt to relax the moral fibre in -little matters of life and death, -I’ll just take the liberty of spiking -your guns;” and then as a safeguard, -robs Hummil of his rifle and -revolver.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_5">5</span></p> - - - - -<h2 id="THEORIES_OF_SLEEP">THEORIES OF SLEEP</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Various</span> theories have at one -time or another been suggested -to account for sleep. Some -are both bewildering and absurd. -There was a time when it was -seriously urged that sleep has in -the thyroid gland its special organ, -but when someone in the interest -of the theory excised the thyroid -gland, only to increase in certain -instances the tendency to go to -sleep and stay asleep, the theory<span class="pagenum" id="Page_6">6</span> -was at once abandoned even by -its staunchest advocates.</p> - -<p>Finding that sleep usually follows -fatigue, and that fatigue is -a chemical phenomenon, the so-called -chemical theory was next set -up, and Sommer was quite sure -that sleep comes as a consequence -of the exhaustion of the reserve -of oxygen in the tissues and -the blood, and its replacement -by carbonic acid during sleep. -But here, too, experimentation -has been both inadequate and -inconclusive.</p> - -<p>The vaso-motor theory, as modified -by Howell, that sleep is due<span class="pagenum" id="Page_7">7</span> -to the anæmia of the cortical layer -of the brain, which invariably takes -place when the blood pressure in -the arteries at the base of the -brain falls, has had a larger and a -longer following. But convincing -proof is yet to be secured, and Dr. -Percy G. Stiles of the Bellevue -Hospital ends his discussion of the -subject with a guarded inference -that there may be truth in both -the theories, and that eclecticism -is in consequence the wisest policy -for the histologist.<a id="FNanchor_1_1" href="#Footnote_1_1" class="fnanchor">1</a></p> -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_8">8</span></p> - - - -<h2 id="WHAT_SLEEP_REALLY_IS">WHAT SLEEP REALLY IS</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Sleep</span>, however we account for -it, is “the resting time of -consciousness.”<a id="FNanchor_2_2" href="#Footnote_2_2" class="fnanchor">2</a> To be sure, there -is no absolute arrest of brain activity. -There is always, even in -the soundest sleep, some cerebral -activity.<a id="FNanchor_3_3" href="#Footnote_3_3" class="fnanchor">3</a> We dream. We have -nightmares. We sometimes work -out problems in our sleep which<span class="pagenum" id="Page_9">9</span> -have defied our every waking -effort. There is on record one -instance of a college student who -got up at three o’clock to solve -successfully, while sound asleep, a -problem he could not work out at -all before he went to bed. There -is another instance well attested -of a British consul in Syria who, -after tearing up letter after letter -which he wrote to a Lebanon emir, -went to sleep in sheer despair, only -to find when he awoke in the -morning, that he had written an -elaborate letter which in every -way satisfied the multitudinous -demands of Arabic diplomacy<span class="pagenum" id="Page_10">10</span> -insistent to the last on all the -niceties of Oriental etiquette.<a id="FNanchor_4_4" href="#Footnote_4_4" class="fnanchor">4</a></p> - -<p>Byron was right. Sleep is neither -life nor death. It is a world -apart.</p> - -<div class="poetry-container"><div class="poetry"><div class="stanza"> - <div class="verse indent4">Sleep has its own world,</div> - <div class="verse">A boundary between the things misnamed</div> - <div class="verse">Death and Existence; sleep has its own world.</div> -</div></div></div> - -<p class="pnind">Consciousness may be suspended. -But the cortical centres are frequently -as active when we are -asleep as when awake. The attention -can be maintained with -such unbroken steadiness as to<span class="pagenum" id="Page_11">11</span> -awake some persons with the exactness -of an alarm clock on the -very minute, even though for purposes -of deception the hands of the -clock may have been set back without -their knowledge. The motor -centres can be counted on so confidently -that they will drive the -somnambulist with the accuracy -of a trained chauffeur to his -appointed destination. Sleep is, -therefore, nothing more than a -temporary suspension of a portion -of the brain’s activity.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_12">12</span></p> - - -<h2 id="THE_NECESSITY_OF_SLEEP">THE NECESSITY OF SLEEP</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">But</span> that suspension is an absolute -necessity to health of -mind and body. Men have been -known to go for forty days without -nourishment and retain unimpaired -all the mental faculties. -No man goes for even three days -and nights without sleep except -he pay a penalty in mental equipoise, -and death itself is apt to -bring his misery to an end, it is -claimed, in five sleepless nights<span class="pagenum" id="Page_13">13</span> -and days. Professors Patrick and -Gilbert of the University of Iowa -found, some years ago, that in -certain cases there were after two -nights of complete wakefulness -hallucinations, loss of attention, -inability to remember, and unmistakable -evidences both of mental -disorganisation and physical depression.<a id="FNanchor_5_5" href="#Footnote_5_5" class="fnanchor">5</a> -In Kipling’s story, tragically -true to life, Hummil died -after eighty-four hours of unrelieved -insomnia, and the author’s -closing words would seem to indicate -that madness overtook him -at the last:<span class="pagenum" id="Page_14">14</span> “In the staring eyes -was written terror beyond expression -of any pain.”</p> - -<p>The occasional genius like Napoleon -may perhaps get on habitually -with four hours of sleep -each night, and the mother watching -by the sick-bed of her child -may go for weeks in an emergency -with but an hour or two of sleep -at intervals, infrequent and irregular. -But the sensible division -made by Alfred the Great into -eight hours for sleep, eight hours -for work, eight hours for play, will -be as far as possible observed by -the right-minded and far-seeing -everywhere.</p> -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_15">15</span></p> - - - -<h2 id="INSOMNIA_AND_ITS_CAUSES">INSOMNIA AND ITS CAUSES</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Insomnia</span> reduced to simplest -terms is nothing but the inability -to sleep. While the causes -of insomnia may sometimes be exceedingly -complex, ordinarily they -are evident both to us and those -we love the best. Anything, as -we all learn by experience, which -accelerates the activity of the -mind and increases the congestion -of the brain is likely to induce -insomnia. Worry, fear, grief,<span class="pagenum" id="Page_16">16</span> -prolonged mental effort, any sort -of emotional excitement, social -dissipation, the intemperate use of -coffee, tea, or alcohol are among -the most familiar causes of insomnia. -Disturbances of digestion, neuralgic -pains, arterial disease, eye-strain, -and dental lesions are the -hidden causes, oftener than we imagine, -of protracted wakefulness.</p> - -<p>Many of the more obstinate -cases of insomnia are due, we -know at last through Dr. Upson’s -remarkable book,<a id="FNanchor_6_6" href="#Footnote_6_6" class="fnanchor">6</a> to some dental -lesion unsuspected because, as is -not uncommon, it is unaccompa<span class="pagenum" id="Page_17">17</span>nied -by the ache habitually associated -with all the ills to which -the teeth are heirs. In my Emmanuel -clinic I have had one case -of insomnia which, in spite of all -an efficient doctor could do for -the body and the Emmanuel -worker for the mind, persisted -until I at last discovered that the -sufferer was in immediate need -of a dentist, whose threshold, -through a morbid fear, he had -not crossed in many years.</p> -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_18">18</span></p> - - - -<h2 id="THE_VALUE_OF_DRUGS">THE VALUE OF DRUGS</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">For</span> insomnia there is no specific -known to medicine. -While the good family doctor may -correct digestive disturbances, banish -for the time neuralgic pains, -modify arterial disease, relieve with -the oculist’s assistance eye-strain, -and through the dentist remove the -cause of dental lesions, sometimes -insomnia persists long after the -physical cause has disappeared. -I have had in my clinic one case<span class="pagenum" id="Page_19">19</span> -of chronic sleeplessness caused -by a headache which appeared -incurable though the cause of the -headache and insomnia alike had -vanished years before.</p> - -<p>Drugs which induce sleep induce -it merely for the time. Doctor -Caillé in his large experience has -found morphia invaluable for the -inhibiting of pain or of severe -dyspnœa, chloral and the bromides -useful in cases of visceral neuralgia, -codein and urethan in arteriosclerosis, -and in pulmonary tuberculosis, -where beer and porter failed -to bring the longed-for sleep, -dionin, trional, and hyoscin. But<span class="pagenum" id="Page_20">20</span> -in ordinary cases of insomnia, -where the cause is evidently more -psychical than physical, he is inclined -to turn rather to suggestion -in one form or another.<a id="FNanchor_7_7" href="#Footnote_7_7" class="fnanchor">7</a></p> - -<p>Drugs are sure to make a difference -in the morning. The dulness -and depression which they leave -behind, in spite of all the claims -of those who put on the market -their proprietary hypnotics, offset -to some extent the artificial sleep -they have the night before produced. -Sometimes they fill the -mind for days with morbid fancies<span class="pagenum" id="Page_21">21</span> -and with dangerous obsessions. -Dr. J. Madison Taylor describes in -some detail the case of a lunatic -under his care who developed -homicidal tendencies as a consequence -of the administration of -large doses of bromide, and who -lost the same the moment the bromide -was withdrawn from him.<a id="FNanchor_8_8" href="#Footnote_8_8" class="fnanchor">8</a> -On credible authority I am informed -that there is among the -alienists a growing disposition, on -this account, to give no drugs at -all to induce sleep in patients in -the higher class of hospitals for -the insane.</p> - -<p><span class="pagenum" id="Page_22">22</span></p> - -<p>Morphia is not only no specific; -it sometimes causes both a mental -and a physical depression worse -than the insomnia it would relieve. -In my clinic I have one woman -from whom morphia, administered -to relieve acute pain, took away -the power to sleep at all, and for -years she stoically bore her pain -rather than resort to morphia, -until last winter she found in the -Emmanuel treatment immediate -and unfailing relief from pain, -followed by sound sleep, which -has only at rare intervals been -interrupted in months past.</p> - -<p>Powerful as chloral is and useful<span class="pagenum" id="Page_23">23</span> -in the thoughtful doctor’s hands in -various emergencies, especially in -fevers where there is cerebral excitement, -it is a depressant, and -he who contracts the chloral habit -invariably wishes at the last that -he had waited for damnation till -after he was dead. Sulphonal, -trional, veronal, paraldehyde, and -those proprietary hypnotics whose -composition is withheld from the -public appear to be least harmful -of all sleeping drugs. But they -all inebriate or stupefy the fragile -cells of the brain, none too -solid in the best of us; and in -the psychically weak or emotion<span class="pagenum" id="Page_24">24</span>ally -excitable they may even put -the delicately constructed thinking -organ altogether out of commission.</p> - - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_25">25</span></p> - - -<h2 id="THE_REMOVAL_OF_ALL_PHYSICAL">THE REMOVAL OF ALL PHYSICAL -CAUSES</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Though</span> there may be no specific -for insomnia in the drug -store, the complaint can often be -relieved when the cause is wholly -physical by striking at its root. If -the general practitioner fails to -relieve disturbances of the digestion, -the stomach specialist should -be consulted. One of my patients, -who had for two years -suffered both from insomnia and<span class="pagenum" id="Page_26">26</span> -other troubles which had exhausted -the ingenuity and the resources of -the local doctors he consulted, -began to improve as soon as a -stomach specialist of national repute -to whom I sent him discovered -by chemical analysis of -the contents of his stomach an -incredibly excessive acidity, for -which the proper prescription -and diet were at once suggested.<a id="FNanchor_9_9" href="#Footnote_9_9" class="fnanchor">9</a></p> -<p><span class="pagenum" id="Page_27">27</span></p> -<p>In cases where insomnia is evidently -due to some physical ailment -which cannot be at once -located, a visit to the oculist, the -dentist, and even the throat and -nose specialist should as a matter -of course be paid even if the -patient has no conscious need of -them. In at least two instances -which have come under my observation, -the insomnia disappeared -after proper treatment of -the eyes and teeth and throat, -though two general practitioners -had suspected nothing wrong in -one case with the eyes, and in -the other a visit to the throat<span class="pagenum" id="Page_28">28</span> -specialist was never once suggested -by the doctor who sent the -case to me for the Emmanuel -treatment.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_29">29</span></p> - - - - -<h2 id="GENERAL_DIRECTIONS">GENERAL DIRECTIONS</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">In</span> many cases no local ailment -would appear to be responsible -for the insomnia, and yet in every -instance attention must be given -to the body’s entire needs. The -habit of deep breathing from the -diaphragm must be developed -and be regularly practised both -indoors and out. This alone sufficed -in one complicated case to -bring sleep every night. The diet<span class="pagenum" id="Page_30">30</span> -must be carefully chosen and followed -in the face of every importunity -of a silly and capricious -appetite. Tea and coffee, save at -the morning meal, must be in almost -every case eliminated from -the menu. Constipation, which -is responsible far oftener than we -think for sleeplessness, must be, -whenever possible, at once corrected -without resort to purgatives -and enemas.<a id="FNanchor_10_10" href="#Footnote_10_10" class="fnanchor">10</a> The hot bath sometimes -brings sleep by relieving the -congestion of the brain, but contraction -of the blood-vessels often<span class="pagenum" id="Page_31">31</span> -follows with such promptness -that the hot-water bottle applied -to the feet or the back of the -neck or both is likely to be of -more service.</p> - -<p>If running up and down stairs -or exercise in that wood-pile now -imaginary in the average home -leaves the sufferer as wide awake -as ever, Doctor J. B. Learned’s -provision for taking exercise in -bed without displacement of the -covering will sometimes relieve -both the cerebral congestion and -the psychical exhilaration and let -the wakeful one drop off to sleep -at the drowsy moment, which is<span class="pagenum" id="Page_32">32</span> -apt to pass if the exercise is taken -out of bed and even scanty preparations -have in consequence to be -made for retiring.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_33">33</span></p> - - - -<h2 id="SECONDARY_AIDS_TO_SLEEP">SECONDARY AIDS TO SLEEP</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">When</span> the sleeplessness is due -to mental strain alone the -cure can be effected through the -quiet mind. This is, I know, not -always easy to obtain. Conditions -do not always favour it. Economic -pressure does not disappear -at will with prices rising and with -factories operating on half-time. -When the heart aches for</p> - -<div class="poetry-container"><div class="poetry"><div class="stanza"> - <div class="verse indent6">the touch of a vanish’d hand,</div> - <div class="verse">And the sound of a voice that is still,</div> -</div></div></div> - -<p class="pnind">grief is scarcely to be put away<span class="pagenum" id="Page_34">34</span> -without some seeming hurt to the -best in us. For many a subject to -insomnia the most that can apparently -be done is to stand cheerfully -and confidently between him and -the temptation to grow morbid -and melancholy, to keep the house -as quiet as circumstances will allow, -to provide for the bedtime hour a -glass of hot milk with its pinch of -salt in it, the hot malted milk unsweetened, -the clam bouillon, the -beef extract, or a cup of cocoa -which every insomniast should -take before he goes to bed, and -by day and night to soothe, sustain, -and cheer the troubled spirit.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_35">35</span></p> - - - - -<h2 id="DR_LEARNEDS_PLAN">DR. LEARNED’S PLAN</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">The</span> physiological problem is -uncomplicated. As Dr. -Learned, who more than a quarter -of a century ago cured himself of -habitual insomnia by getting control -of the respiratory and circulatory -functions in the sleeping -posture, has made clear, the problem -is simply to shift the belt of -attention from the wildly whirling -wheel of introspection to the -steadier wheel the will revolves.</p> - -<p><span class="pagenum" id="Page_36">36</span></p> - -<p>By deep regular respirations, -accompanied by rhythmical movements -of the head and hands and -feet, Dr. Learned has frequently -brought the wandering attention -back from some side track it -sought in fitfulness to the main -line of the controlled consciousness. -So surely has he in recent years become -convinced that the problem -is usually psychical that he no -longer emphasises physical exercises -in or out of bed. Instead -he provides an ingenious little -tablet on which the wakeful one -with unlifted pencil steadily records -in waving lines his inhala<span class="pagenum" id="Page_37">37</span>tions -and his exhalations until at -last, fatigued by the long exercise, -the brain becomes anæmic and -sleep overtakes the drowsy mind.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_38">38</span></p> - - - - -<h2 id="RELAXATION_AND_RHYTHMIC">RELAXATION AND RHYTHMIC -BREATHING</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">To</span> Mrs. Annie Payson Call<a id="FNanchor_11_11" href="#Footnote_11_11" class="fnanchor">11</a> and -Dr. Emily Noble we owe of -late the stress we lay on muscular -relaxation and rhythmic breathing, -which practised faithfully will -now and then bring sleep where -drugs are worse than useless. -Muscular relaxation can be learned -by any who will take the trouble. -The Delsarteans are already adepts<span class="pagenum" id="Page_39">39</span> -at it. The letting of the arms -drop limp by the side as one sits -in an easy chair, the letting of the -trunk sink unsupported against -the easy chair as though it were -sinking into a yielding bank of -snow, the letting of the head fall -forward or sideways without resistance -will furnish even to the -slow of wits a visual image which -will serve as a sufficient pattern in -the relaxation of the whole body.</p> - -<p>Dr. Emily Noble, who has seen -Oriental soldiers at the end of a -long march throw themselves in -complete relaxation on their backs, -gives in her <i>Rhythmic Breathing<span class="pagenum" id="Page_40">40</span> -plus Olfactory Nerve Influence -on Respiration</i> possibly the most -practical of all directions for the -mature in the important art of -relaxation. She bids him lie upon -his back on a hard surface, with -head turned to one side in order -to relieve the tension on the -muscles of the neck, with arms -extended at right angles, with the -palms turned up, with feet turned -out and spread for comfort at least -a foot apart.</p> - -<p>The lungs are then to be cleared -of their static air by a few deep -inhalations, made through the left -nostril because in the average man<span class="pagenum" id="Page_41">41</span> -it seems to furnish a freer channel -for the air than the right nostril. -Next the insomniast settles down -to lighter rhythmic breathing, -which is nothing but the consequence -of the conscious effort to -make each exhalation equal to -each inhalation. He should take -the “breath in as gently as the -fog creeps in from the sea.” He -should let it out “as the air goes -out of little children’s balloons -when it is allowed to escape.”</p> - -<p>As with experience all feeling of -conscious effort passes, he will have -a sense of letting go, the muscles -will of their own accord relax, the<span class="pagenum" id="Page_42">42</span> -quiet mind will come, especially if -a pleasant thought be held steadily -before it, the insomniast will -stretch and yawn, take instinctively -if he be in bed the sleep -position, and pass off into a dreamless -sleep which will indeed knit -up “the ravell’d sleave of care,” -and make him ready for a day of -effective thinking and efficient -action.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_43">43</span></p> - - - -<h2 id="THE_EMMANUEL_METHOD">THE EMMANUEL METHOD</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">When</span> sleeplessness can be -directly traced to mental -causes, the Emmanuel treatment, -if experiments made both in Boston -and Northampton are to be -trusted, is as surely a specific as -quinine for malaria. If in any instance -medical diagnosis can find -no physical reason for the sleeplessness, -Emmanuel treatment is -at once in order.</p> - -<p>The sufferer is admitted to the<span class="pagenum" id="Page_44">44</span> -Rector’s study. The very atmosphere -encourages frank speaking. -Concealment of any fact or circumstance -which bears upon the case -is prejudicial to improvement. I -have once after three treatments -refused again to see a patient who -had failed to give me her whole -confidence, until she was willing -to speak out with greater freedom. -The physical habits are invariably -considered and corrected whenever -there is need. Deep breathing is -prescribed. Dr. Learned’s method -is sometimes suggested, and always -Dr. Noble’s. Drugs are from the -first withheld. Tea, coffee, and<span class="pagenum" id="Page_45">45</span> -all other stimulants which act -directly on the brain are banished -from the evening meal. The sufferer -is encouraged as the bedtime -hour draws near to give himself -to such interests as scatter the -cares and worries and obsessions -which are then wont to gather like -a cloud around the patient’s head.</p> - -<p>For some a social evening is -suggested, provided it be not too -exciting. For others the theatre, -the symphony, or other form -of public entertainment serves -the same purpose. For perhaps -a larger number, especially the -preacher, or the teacher, or the<span class="pagenum" id="Page_46">46</span> -literary worker, a magazine, a -novel with no miserable modern -problem in it, or a standard history -will in a half-hour let down the -mind to the sleep level. I know -one man who found Parkman’s -histories a soporific boon; another -whom Green’s longer <i>History of -the English People</i> led on each -night to wholesome sleep; another, -the head of a large sanitarium, who -sometimes saves himself from -sleeplessness by reading after he -has gone to bed as dull a book -as he can find, and recommends -the same plan with some profit -to his patients.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_47">47</span></p> - - - - -<h2 id="FAITH_REQUIRED_IN_GOD">FAITH REQUIRED IN GOD -AND MAN</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">The</span> main reliance, however, -in the Emmanuel treatment -is on faith, reinforced first by -hetero-suggestion and then by -patient and persistent auto-suggestion. -The man who would be -permanently free from insomnia -must be an optimist. He must -have a philosophy of life wholesome -enough to keep him buoyant,<span class="pagenum" id="Page_48">48</span> -cheerful, and serene amid all the -changes and the chances of this -mortal life. With the Persian he -may hold that “He’s a Good -Fellow, and ’twill all be well;” -with Socrates that “To the good -man no evil thing can happen;” -or with St. Paul that “All things -work together for good to them -that love the Lord.”</p> - -<p>Whatever language he may -use in the formulation of his life -philosophy, he must believe with -all his heart and soul that life in -spite of all appearances is worth -living, that there is love and -goodness at the heart of things,<span class="pagenum" id="Page_49">49</span> -that the word God, whatever be -its content, does stand for a -concept indispensable in our -everyday existence, and that there -is somewhere, everywhere, One -who, by a paradox as strange as -it is true, is both the centre and -circumference of all that has been, -is, and ever is to be—The Absolute -and Unconditioned wherever -we may chance to be in time or -space.<span class="pagenum" id="Page_50">50</span> “If I climb up into heaven, -Thou art there: if I go down -to hell, Thou art there also. If I -take the wings of the morning: -and remain in the uttermost parts -of the sea; even there also shall -Thy hand lead me: and Thy right -hand shall hold me.”<a id="FNanchor_12_12" href="#Footnote_12_12" class="fnanchor">12</a></p> - -<p>A man who wants that serenity -of mind on which the soundest -sleep invariably depends must -get right and keep right with -God, whether he defines Him in -the terms of Persia, Greece, or -Christianity.</p> - -<p>But this is not enough. A -man must be right also with his -fellow-men. He must love his -neighbour as he loves his God.<span class="pagenum" id="Page_51">51</span> -“He that loveth not his brother -whom he hath seen, how can -he love God whom he hath not -seen?” He must have more than -a languid interest in his brother. -He must wish him better than -well. He must have done forever -with sharp practice, hard bargaining, -ungracious criticism, and -that subtle disloyalty which often -through sheer cowardice stands -mute while slander wags its tongue -or envy shoots its Parthian arrows -back as it retreats.</p> - -<p>With the spirit’s eye he must -see even in the poorest and the -meanest of his fellows some charm -which others have not found. -He must with the Christ insight -pierce to the heart of the roughest<span class="pagenum" id="Page_52">52</span> -boulder that was ever hewn from -the hard mountain-side of seamy -human nature and let loose the -imbedded angel always there and -always struggling to be free. No -man has any right to sleep, in -fact to any of God’s better gifts, -who goes through life with slanting -eye and lowering brow sullenly -protesting to himself:</p> - -<div class="poetry-container"><div class="poetry"><div class="stanza"> - <div class="verse">As I walked by myself,</div> - <div class="verse">I talked to myself,</div> - <div class="verse">And thus myself did say to me:</div> - <div class="verse">Look to thyself,</div> - <div class="verse">And take care of thyself,</div> - <div class="verse">For nobody cares for thee.</div> -</div></div></div> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_53">53</span></p> - - - -<h2 id="THE_SPECIFIC_TREATMENT">THE SPECIFIC TREATMENT</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">When</span> the insomniast is ready -to pay this double price of -love to God and love to man for -the peace that passeth understanding -and that also bringeth -sleep, he is ready for Emmanuel -treatment. Seated in the Morris -chair before the smouldering fire -with curtains drawn, he is taught -to relax his muscles, the cortical -layer of the brain is quieted by -soothing suggestions, and then<span class="pagenum" id="Page_54">54</span> -standing behind the chair the -Emmanuel worker begins the -treatment somewhat thus in a -low monotone:</p> - -<p>You are now relaxed in body -and quieted in mind. You are to -let your thoughts languidly follow -mine expressed in words. Do not -offer any mental opposition. I -shall say nothing which your mind -will not instinctively accept and -cherish.</p> - -<p>Fix your thoughts on God. -Think of Him not alone as the -All-Father but also as the Universal -Mind in which your mind exists -exactly as each individual thought<span class="pagenum" id="Page_55">55</span> -floats in your mind. Think of -Him not merely as your Heavenly -Father but also as the Universal -Spirit on which your soul depends -for every breath of spiritual life, -just as your body is dependent for -its every breath of physical existence -on the air you breathe. -Believe that in this larger, higher, -truer sense, “In Him we live and -move and have our being.”</p> - -<p>Now Universal Mind or Universal -Spirit is wholesomeness and -love, harmony and power. Realise -that when your soul breathes in -the atmosphere in which it lives -it breathes in wholesomeness and<span class="pagenum" id="Page_56">56</span> -love, harmony and power. But -it is possible, in the exercise of the -free will with which you are in the -nature of the case endowed, to fill -up the soul with morbidness and -selfishness, disunity and weakness, -so that there is no room in it for -God’s wholesomeness and love, His -harmony and power.</p> - -<div class="poetry-container"><div class="poetry"><div class="stanza"> - <div class="verse">If thou couldst empty all thyself of self,</div> - <div class="verse">Like to a shell dishabited,</div> - <div class="verse">Then might He find thee on the Ocean shelf,</div> - <div class="verse">And say, “This is not dead,”</div> - <div class="verse">And fill thee with Himself instead.</div> - <div class="verse">But thou art all replete with very <i>Thou</i>,</div> - <div class="verse">And hast such shrewd activity,</div> - <div class="verse">That, when He comes, He says: “This is enow</div><span class="pagenum" id="Page_57">57</span> - <div class="verse">Unto itself—’t were better let it be:</div> - <div class="verse">It is so small and full, there is no room for Me.”<a id="FNanchor_13_13" href="#Footnote_13_13" class="fnanchor">13</a></div> -</div></div></div> - -<p>You do not sleep because you -are “all replete with very <i>Thou</i>.” -You have filled up your soul with -thoughts of self, or thoughts of -others from the point of view of -self. You have worried when you -should have cast your care on -Him; “for He careth for you.” -You have yielded to all sorts of -foolish fears, forgetful that “perfect -love casteth out fear.” You -have been self-centred, though -God Himself was so far centred<span class="pagenum" id="Page_58">58</span> -out of self that “He gave His only -begotten Son, that whosoever believeth -in Him should not perish, -but have everlasting life.”</p> - -<p>In the silence of this quiet hour -put your worries and your fears -away and swing your centre out of -self. Open wide the windows of -your soul and let the Spirit in -of wholesomeness and love, of -harmony and power. Believe the -Spirit will come in. Interpret in -the terms of Spirit those veracious -words of Revelation:<span class="pagenum" id="Page_59">59</span> “Behold, I -stand at the door, and knock; if -any man hear my voice, and open -the door, I will come in to him, -and will sup with him, and he -with me.”</p> - -<p>Wait for the incoming Spirit. -Wait in faith and confidence. Remember -that “They that wait -upon the Lord shall renew their -strength; they shall mount up -with wings as eagles; they shall -run, and not be weary; they shall -walk, and not faint.”</p> - -<p>With your mind filled with the -Spirit of wholesomeness and love, -of harmony and power, it will be -at rest; it will know the peace that -passeth understanding. All nerve-strain -will go. Sleep will come to-night. -Sleep will come to-morrow<span class="pagenum" id="Page_60">60</span> -night. Sleep will come every -night. Sound sleep, re-creating -sleep so long denied you, will be -yours at last. The day will never -know again its feverish inquietude. -Work will have its zest, and play -its joy. The silent night will lose -its morbid fancies and its horrid -nightmares, and you will each -morning wake with the song upon -your lips:</p> - -<div class="poetry-container"><div class="poetry"><div class="stanza"> - <div class="verse">The dark hath many dear avails:</div> - <div class="verse">The dark distils divinest dews;</div> - <div class="verse">The dark is rich with nightingales,</div> - <div class="verse">With dreams, and with the heavenly muse.</div> -</div></div></div> - -<p>You have done with sleepless<span class="pagenum" id="Page_61">61</span>ness -forever. You go out from -this room beneath the rooftree of -God’s sanctuary, a new creature -in Christ Jesus. Claim your new -privilege in Jesus’ name. Act -henceforth on the comforting assurance -that you are to go to -sleep as soon as you have gone to -bed, and sleep the whole night -through.</p> - -<p>Keep by day as well as night -the serenity you here have found. -Awake with the morning light -into the thoughts of this first -treatment. Keep them in the -background of your consciousness -the whole day through. Take<span class="pagenum" id="Page_62">62</span> -a few minutes every day to go -into the silence as you now are, -and think these thoughts again -in proper sequence. Take them -up into your heart and brood upon -them all the day. Work them -into the warp and woof of your -inmost soul so that “neither death, -nor life, nor angels, nor principalities, -nor powers, nor things -present, nor things to come, nor -height, nor depth, nor any other -creature” shall be able to separate -you from them. Make them yours -and keep them yours forever and -forever. And you shall sleep the -sleep of the quiet mind and the<span class="pagenum" id="Page_63">63</span> -God-filled soul in all the years to -come.<a id="FNanchor_14_14" href="#Footnote_14_14" class="fnanchor">14</a></p> - - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_64">64</span></p> - - - -<h2 id="SOME_IMMEDIATE_RESULTS">SOME IMMEDIATE RESULTS</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Again</span> and again one treatment -of this sort—faith reinforced -by reiterated suggestion—has -sufficed to break up the -most obstinate insomnia. One -man on the verge of suicide from -hitherto incurable insomnia went -home from this first treatment to -sleep soundly for several nights -thereafter. Another man on -whom a heart-breaking disappointment -had swept down with<span class="pagenum" id="Page_65">65</span>out -a word of warning went home -to sleep eight hours and a half -for the first time in many nights. -A trained nurse so long on night -duty that she had slipped her -sleep cog to the demoralisation -of her entire nervous system slept -normally again after but one visit -to me.</p> - -<p>A college instructor sleepless -on the verge of a new year of -academic strain thus secured the -long night’s sleep she coveted -the day before the opening of -college. A wife and mother overwhelmed -by a domestic tragedy -after six weeks of drugged sleep<span class="pagenum" id="Page_66">66</span> -went home from her first treatment -with a shining face to sleep -ever after without taking any -drugs. A college girl worn sleepless -by the heat and burden of -earning her own living while she -kept up her standing in the college, -reported marked improvement -after her first treatment. And a -neurasthenic who had lost all hope -of ever sleeping better slept so -much better after a single treatment -that she insists in spite of all -my protests in placing her experience -among the modern miracles.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_67">67</span></p> - - - - -<h2 id="THE_CO-OPERATION_OF_THE">THE CO-OPERATION OF THE -PATIENT</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">In</span> most cases, of course, more is -necessary than one treatment.<a id="FNanchor_15_15" href="#Footnote_15_15" class="fnanchor">15</a> -Sometimes a dozen treatments -are required. And at every stage -the patient’s close co-operation is -of utmost consequence. In fact, -the cure can never be effected -without it. To faith reinforced -<span class="pagenum" id="Page_68">68</span> -by the Emmanuel worker’s suggestions -must be added the auto-suggestions -of the patient. He -must will to keep the loving attitude -toward God and man. He -must cease to worry about sleep. -He must never mention his symptoms -to anyone except the Emmanuel -worker who is treating -him.</p> - -<p>He must cultivate a heavenly -unconcern about himself. He -must keep saying to himself the -whole day through: It does not -matter anyway. If I sleep, well -and good. If I do not sleep I -will not worry over it. To lie<span class="pagenum" id="Page_69">69</span> -awake at night is not so terrible -as I once thought. Bed is for -rest as well as sleep. The worry -over lack of sleep hurts more than -sleeplessness itself. Rest is possible -even when I can not sleep. -Happy thoughts will rob the darkness -of its gloom and minimise -nerve-strain.</p> - -<p>If I keep still in my normal sleep -position eight hours every night -in bed, if I relax every muscle and -let it stay relaxed; if I breathe -lightly, regularly, rhythmically in -a well-ventilated room, making -sure the early morning light will -not strike across my face and<span class="pagenum" id="Page_70">70</span> -wake me up; if I simulate sleep -in every way I can; if I shut out -all preoccupation, expect each -night to go to sleep, and steadily -hour after hour suggest sleep to -myself in words like these I shall -surely go to sleep:</p> - -<p>I am going to sleep. I shall not -lie awake. I cannot lie awake. -I am going to sleep. The tired -eyes are closing. The blood is -flowing from my brain to my extremities. -There is no longer any -pressure on the brain. The muscles -are relaxing. Sleep is stealing -over all my senses. They -are growing numb. I am getting<span class="pagenum" id="Page_71">71</span> -drowsy, drowsy. I am softly sinking -into sleep, dreamless sleep. I -am sinking deeper, deeper, deeper. -I am almost asleep. I am asleep, -asleep, asleep. I am asleep.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_72">72</span></p> - - - - -<h2 id="THE_ULTIMATE_EFFECT">THE ULTIMATE EFFECT</h2> -<hr class="small" /> - -<p class="drop-cap"><span class="smcap">Even</span> if, in spite of this, one -sometimes fails to sleep, one -will at least be free from the -nerve-strain which a night of worry -about sleep invariably brings. -And if, in the face of every discouragement -and every temptation -to lapse from this wholesome -attitude toward sleep, one habitually -practises each night some -such auto-suggestions, he has for<span class="pagenum" id="Page_73">73</span>ever -turned his face away from -chronic sleeplessness.</p> - -<p>He may not always sleep at -will. He may not always live -up to the light vouchsafed to him. -But he will sleep much better than -he slept before. He will be free -from the morbidness and worry -of insomnia. He will have faith -where he had fear, peace where he -had the troubled mind, and the -light at eventide of a night which -is not dark with griefs and graves. -More than this, he will sleep. He -will sleep habitually—to his body’s -health, his mind’s contentment, -and his soul’s supreme delight.</p> - -<hr class="chap" /> -<div class="chapter"></div> - -<p><span class="pagenum" id="Page_74">74</span></p> - - - - -<h2 id="ILLUSTRATIVE_CASES">ILLUSTRATIVE CASES</h2> -<hr class="small" /> - -<h3>I. CURED BY SUGGESTION ALONE</h3> - - -<h4>A.—Waking Suggestion</h4> - -<p>1. The Emmanuel Clinic in -Boston reports the case of a distinguished -lawyer who after nine -months of insomnia came to Emmanuel -Church for counsel. He -was on the verge of a nervous -breakdown. His habit was to -take his work and worries every<span class="pagenum" id="Page_75">75</span> -night to bed with him. He was -advised to submit to the rest -cure under a good neurologist. -He replied that, with important -cases coming up at once for trial, -rest was impossible. In fact, he -could at most spend a few hours -in Boston. The causes of insomnia -were then explained to -him. Suggestions were given -looking toward self-help. The importance -of cheerful and uplifting -thoughts was emphasised. He -went away an hour later to report -in a few weeks that he was entirely -cured and had not felt so -well since he was a boy.</p> - -<p><span class="pagenum" id="Page_76">76</span></p> - -<p>2. Dubois (p. 340) speaks of -a physician twenty-three years -of age who had suffered for nine -months from persistent insomnia. -By bromides, bathing, travel, and -the cessation of all work, he had -obtained only transient results. -Dubois drew his attention to the -psychic causes of insomnia, counselled -the immediate abandonment -both of the treatment he -had been giving himself and of all -apprehension of insomnia. In a -few days sleep returned, the convalescent -resumed his customary -duties, and was soon completely -well again.</p> - -<p><span class="pagenum" id="Page_77">77</span></p> - - -<h4>B.—Profound Suggestion</h4> - -<p>Forel (p. 252) describes the case -of a working-girl who suffered for a -year and a half from extreme sleeplessness. -All means for her relief -failed. Forel induced profound -suggestion, let her sleep about an -hour every day while she was still -in his clinic room, and after three -weeks discharged her completely -cured and able regularly to sleep -nine hours out of every twenty-four.</p> - - -<h3>2. CURED BY FAITH REINFORCED -BY SUGGESTION</h3> - - -<h4>A.—Inability to go to sleep on going -to bed</h4> - -<p>A clergyman forty years of age<span class="pagenum" id="Page_78">78</span> -had inherited a tendency to sleeplessness. -Even as a child it was -not uncommon for him to lie -awake an hour or two after getting -into bed. As he passed into -his teens the presence of his -brother or a boy friend in the -same bed would invariably keep -him wide awake the whole night -through. At college the unusual -strain of extra work or of examinations -was likely to drive sleep -entirely away, and only with the -help of bromides at special seasons -was he able to get through his -studies and take his place at -last among the honour men.</p> - -<p><span class="pagenum" id="Page_79">79</span></p> - -<p>His first years out of college -were spent in graduate study and -educational work, and were made -miserable by the gradual increase -of insomnia, which shut him out -of many social pleasures and impaired -his efficiency.</p> - -<p>His first ten years in the ministry -were checkered by so many -stubborn attacks of insomnia that -he was more than once on the -verge of a complete breakdown, -from which the drugs the doctors -gave him furnished only temporary -relief.</p> - -<p>Two years ago, after six weeks -of sleeplessness during which he<span class="pagenum" id="Page_80">80</span> -had at his doctor’s orders taken -a hypnotic every night, he was -able to sleep at most three hours -out of every twenty-four and was -haunted by obsessions and pervasive -fears. When even morphia -failed to induce anything more -than extreme drowsiness and the -heart’s action was so weak that -strychnine was prescribed to make -it function properly, one sleepless -night a physician peremptorily -bade him keep in the sleep position -and never move, breathe regularly, -keep his eyes closed as in -sleep, and in every way imaginable -to simulate sleep.</p> - -<p><span class="pagenum" id="Page_81">81</span></p> - -<p>This proved to be the turning -point in his experience. Sleep -came night after night in consequence -of his unvarying obedience -to the doctor’s orders. From -one source or another he discovered -how to relax and to -suggest sleep to himself. Within -a month he had learned to sleep -at will, and only once in two -years, when for some weeks there -was continuous local pain, has -his sleep been interrupted. The -average both of physical and of -mental health has been at least -doubled, and these two years past -he has done, without fatigue of<span class="pagenum" id="Page_82">82</span> -mind or body, at least twice as -much work as in any two years -of his life before.</p> - - -<h4>B.—Waking in the middle of the -night</h4> - -<p>A widow, seventy-three years -of age, suffering for twelve years -from neurasthenia, was apt to -wake about the middle of every -night and to go to sleep no more. -The loss of sleep was bad enough, -but the morbid fancies which -invariably came in swarms sometimes -all but drove her to distraction. -There was such a bad -family history as to sleep and -such poor circulation with its in<span class="pagenum" id="Page_83">83</span>evitable -cold feet, that the physician -gave me little hope of relieving -her insomnia. During the -first month of her treatment I, -therefore, confined myself almost -entirely to the upbuilding of her -faith by a course of optimistic -reading and by suggestion. I -seldom spoke about her sleeplessness -at all. To her surprise -and mine in a few weeks her -sleep began to improve. At the -end of two months, though she -still awoke two or three nights -every week, no morbid fancies -came. She filled up her mind -with wholesome thoughts, re<span class="pagenum" id="Page_84">84</span>peated -again and again the auto-suggestions -on page 68, and -usually awoke almost as much -refreshed as though she had slept -the whole night through. Now -after almost a year she reports -what used to be one bad night -out of every four or five, but -as compared with the bad nights—four -or five a week—of former -years it were better called, she -thinks, a good night than a bad -one.</p> - - -<h4>C.—Waking early in the morning</h4> - -<p>1. A college girl of unusual -ability and character had prac<span class="pagenum" id="Page_85">85</span>tically -all her life been inclined -to wake at two or three o’clock -in the morning and often go to -sleep no more; or if she went -to sleep, to sleep badly and be -subject to hideous dreams and -horrible nightmares. After one -treatment, June 15th, she began -at once to sleep much better. -Though she sometimes woke as -formerly at two or three, she -at once by relaxation and auto-suggestion -usually went off to sleep -again and suffered little from -dreams and nightmares. She has -had two treatments since, and is -not only much improved in body<span class="pagenum" id="Page_86">86</span> -but is happier and more serene -in mind.</p> - -<p>2. The Emmanuel Clinic in -Boston reports the case of an unmarried -woman, fifty-two years -old, who usually slept four hours a -night, awaking at 2.30 and never -sleeping more. Her treatment -was begun June 20, 1907, and -was followed by immediate improvement. -By July 1, 1907, -she was sleeping without waking -eight hours every night, and reported -August, 1908, that the -improvement had become permanent.</p> - -<p><span class="pagenum" id="Page_87">87</span></p> - - -<h4>D.—Semi-sleep</h4> - -<p>1. A college girl had never -had the feeling of being sound -asleep. She thought she was -half conscious the night through. -What sleep she got never seemed -to refresh her. She came -to me for treatment, February -7, 1908, slept somewhat better -for a night or two, and came -back, February 14th, 18th, 25th, -for other treatments. On March -13th she reported that though -she was not completely cured -she was sleeping more soundly -and felt better in every way. -There was in this case the un<span class="pagenum" id="Page_88">88</span>happy -complication of organic -heart trouble.</p> - -<p>2. To the Emmanuel Clinic -in Boston came, January 2, 1908, -a clergyman forty-nine years old -who reported that for years he -had never slept, but merely dozed. -He gave up preaching in 1903; -then resumed it only to abandon -it again in April, 1907. After -treatment from January 2nd to -March 9th he was discharged, -much improved, and on May 4th -he reported that he was still improving, -and is now sleeping well -from six and a half to seven hours -every night.</p> - -<p><span class="pagenum" id="Page_89">89</span></p> - - -<h4>E.—Insomnia from psychical shock</h4> - -<p>A woman thirty-four years old -was plunged into insomnia six -years ago by the psychical shock -which followed a violent attack -made on her by an insane woman. -Her habit afterwards was to lie -awake for three or four hours after -retiring, and then to sleep about -two hours every night. Whenever -she lay down to sleep, whether her -eyes were open or closed, she felt -herself surrounded by people, some -of whom had been dead for several -years, and one of whom she fancied -wished to kill her. To the hallucinations -dizziness was often added.<span class="pagenum" id="Page_90">90</span> -Bromides which she had long -been taking began at last to lose -their effect. Treatment of her -was begun at the Emmanuel Clinic -in Boston on February 25, 1908. -By March 10th she was sleeping -better, though not soundly, and -for thirteen nights the hallucinations -had been absent. April 8th -she reported that the visions -still came now and then but -were fewer and less terrifying. -By May 21st the dizziness had -disappeared, the hallucinations -had not come for several weeks, -her mind was clear, her sleep -was much improved, and she<span class="pagenum" id="Page_91">91</span> -was sure that she was getting -well.</p> - - -<h4>F.—Insomnia from family trouble</h4> - -<p>A mother forty-one years of age -had suffered several family bereavements. -Her children had -been sick more than is common. -Her brother had been burned to -death. She herself had undergone -a surgical operation. For seven -years she had suffered from insomnia, -never even temporarily -relieved except by taking sulphonal, -trional, etc. It seemed to -be the fear of sleeplessness that -usually kept her from her sleep.<span class="pagenum" id="Page_92">92</span> -Under treatment at the Emmanuel -Clinic in Boston from -September 21, 1907, to January -27, 1908, she steadily improved, -and is now in every way much -better.</p> - - -<p class="center space-above">THE END</p> - - -<div class="chapter"></div> - -<p class="center"> -<i>A Selection from the<br /> -Catalogue of</i></p> - -<p class="center">G. P. PUTNAM’S SONS</p> - -<p class="center"><small>Complete Catalogues sent<br /> -on application</small></p> - -<div class="box"> -<p><span class="u"><i><small>A marshalling of the evidence pro and con. -A summing up and an impartial judgment</small></i></span></p> - -<p class="center"><big>Christian Science</big><br /> - -The Faith and Its Founder<br /> - -By Rev. Lyman P. Powell</p> - -<div class="small"> -<p class="center"><i>Crown 8vo. $1.25 net. Postage, 10 cents</i></p> - - -<p>“I sat up one night reading this book as one reads a -novel, which in the popular phrase, “cannot be put down.” -I have rarely read so interesting a volume of any kind. -It is scientific, accurate, clear, cogent, unanswerable, and -satisfying to the last degree. I am delighted with it. -The whole Christian world will thank you for it. I am -going to use it unblushingly in a course of sermons later -on.”—<i>Cyrus Townsend Brady.</i></p> - -<p>“A volume which is not the less destructive for its -moderation, and its fairness. Mr. Powell’s discussion of -his subject is sane, temperate, and judicious, and his book -merits the careful attention of all who are interested either -from within or without in the all-important subject of -Christian Science.”—<i>Springfield Republican.</i></p> - -<p>“A fine piece of work.... I can but feel that -in your book you have a little of the swing of Carlyle and -the trust of Newman. I cannot, for the life of me, see -what you have left for anyone else to say on the subject.”—<i>Rev. -Nathaniel S. Thomas, Church of the Holy Apostles, -Philadelphia.</i></p> - -<p class="center"><i>Send for descriptive circular</i></p> -</div> - -<p class="center"> -G. P. PUTNAM’S SONS<br /> -NEW YORK<span class="gap4">LONDON</span> -</p></div> - -<div class="box"> -<p><i><small>“A unique little volume, one which deserves the thoughtful consideration -of every practitioner.”—Sajou’s Monthly Cyclopedia and Medical -Bulletin, Philadelphia.</small></i></p> - -<p class="center"><big>Insomnia -and Nerve Strain</big></p> - -<p class="center">By Henry F. Upson, M.D.</p> - -<p class="center"><small>Professor of Diseases of the Nervous System in<br /> -Western Reserve University, Attending Neurologist<br /> -at the Lakeside Hospital,<br /> -Cleveland, Ohio</small></p> - -<p class="center"><i>Crown 8vo. With Skiagraphic Illustrations -$1.50 net</i></p> - -<div class="small"> -<p>"An interesting theory in explanation of many cases of insomnia -and insanity is brought forth and illustrated by Dr. Henry S. Upson -of Cleveland, in his book on ‘Insomnia and Nerve Strain.’ Dr. -Upson believes that very many cases of mania, melancholia, and dementia -are caused by defective teeth.</p> - -<p>“The work is technical, and for the profession rather than the -lay reader. It will doubtless prove of great value as a contribution -to the warfare being waged against the mental scourges that fill our -asylums with young people on the threshold of productive activity.”—<i>Cleveland -Plain Dealer.</i></p> - -<p>“Dr. Upson is, we believe, the first medical practitioner to write -extensively on this topic and the first to accompany his writing with -skiagraphs relating to his cases. His enthusiasm in this matter may -be the means of arousing a greater interest in it than hitherto has -been manifested by physicians.”—<i>New York Times.</i></p> - -<p>“The author has presented his conceptions in a most attractive -and entertaining manner and time alone will say whether his deductions -will rest on true scientific ground. The treatment of insomnia -if carried out along the lines suggested will not only benefit a great -number of distressing conditions but will undoubtedly curtail the indiscriminate -use of hypnotics at present prevailing.</p> - -<p>“The closing chapter by Lodge on the technic of dental skiagraphy -will prove valuable to many engaged in this branch of practice. -The excellence of the reproductions is a pleasing feature of the work.”—<i>Cleveland -Medical Journal.</i></p> -</div> - -<p class="center"> -G. P. PUTNAM’S SONS<br /> -NEW YORK<span class="gap4">LONDON</span> -</p></div> - -<hr class="chap" /> -<div class="chapter"></div> - -<h2>FOOTNOTES</h2> - -<div class="footnotes"> - -<div class="footnote"> - -<p><a id="Footnote_1_1" href="#FNanchor_1_1" class="label">1</a> -<i>Popular Science Monthly</i>, September, 1903.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_2_2" href="#FNanchor_2_2" class="label">2</a> -Manaceïne, 62, 69, 70.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_3_3" href="#FNanchor_3_3" class="label">3</a> -Dr. J. Madison Taylor in the <i>Popular -Science Monthly</i>, September, 1905.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_4_4" href="#FNanchor_4_4" class="label">4</a> -Thomson’s <i>Brain and Personality</i>, 314.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_5_5" href="#FNanchor_5_5" class="label">5</a> -<i>Psychological Review</i>, September, 1896.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_6_6" href="#FNanchor_6_6" class="label">6</a> -<i>Insomnia and Nerve Strain</i>, 12.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_7_7" href="#FNanchor_7_7" class="label">7</a> -<i>Differential Diagnosis and Treatment of -Disease</i>, 78, 355, 361, 457, 731.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_8_8" href="#FNanchor_8_8" class="label">8</a> -<i>Popular Science Monthly</i>, September, 1905.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_9_9" href="#FNanchor_9_9" class="label">9</a> -As the proof comes, the patient in question -writes me that his insomnia was of the -fitful type. He had so much trouble in going -to sleep promptly that he formed the habit -of sitting up late and inducing the sleep mood -by reading. Since his treatment ended, he -writes me (Sept. 12th), “This summer I have -retired at nine o’clock with few exceptions, -gone to sleep immediately, and risen at half -past six in the morning thoroughly refreshed.”</p></div> - -<div class="footnote"> - -<p><a id="Footnote_10_10" href="#FNanchor_10_10" class="label">10</a> -See Dubois’s <i>Psychical Treatment of Nervous -Disorders</i>, ch. xxiii, for the drugless -cure of constipation.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_11_11" href="#FNanchor_11_11" class="label">11</a> -<i>The Heart of Good Health.</i></p></div> - -<div class="footnote"> - -<p><a id="Footnote_12_12" href="#FNanchor_12_12" class="label">12</a> -Psalm cxxxix., 7-9.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_13_13" href="#FNanchor_13_13" class="label">13</a> -Thomas E. Brown.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_14_14" href="#FNanchor_14_14" class="label">14</a> -Subsequent treatments are usually a logical -development of this. See also Henry -Wood’s <i>New Thought Simplified</i>. In the -author’s next volume to appear in 1909, he -expects to publish a complete series of suggestive -treatments for nervous functional -disorders.</p></div> - -<div class="footnote"> - -<p><a id="Footnote_15_15" href="#FNanchor_15_15" class="label">15</a> -It is perhaps unnecessary to explain that -no charge is ever made for the Emmanuel -treatment, though grateful patients sometimes -make a thank offering to the church of which -the Emmanuel worker is the Rector.</p></div> -</div> - - - - - - - - -<pre> - - - - - -End of Project Gutenberg's The Art of Natural Sleep, by Lyman P. 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