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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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