It is sound physiology, as well as good morals and manners, to cease from the usual routine of six days of mental or physical work, and rest both the mind and the body on the seventh. Those who have succeeded best in what they have undertaken, and who have enjoyed sound health during a long and useful life, have studiously lived up to the mandates of this great physiological law. It is by no means certain that the tendency nowadays to devote the Sabbath to long trips on the bicycle, tiresome excursions by land and sea, and sight-seeing generally, affords that real rest from a physiological point of view which nature demands after six days of well-directed manual or mental labor.
287. The Significance of Sleep as a Periodical Rest. Of the chief characteristics of all living beings none is so significant as their periodicity. Plants as well as animals exhibit this periodic character. Thus plants have their annual as well as daily periods of activity and inactivity. Hibernating animals pass the winter in a condition of unconsciousness only to have their functions of activity restored in early spring. Human beings also present many instances of a periodic character, many of which have been mentioned in the preceding pages. Thus we have learned that the heart has its regular alternating periods of work and rest. After every expiration from the lungs there is a pause before the next inspiration begins.
Now sleep is just another manifestation of this periodic and physiological rest by which Nature refreshes us. It is during the periods of sleep that the energy expended in the activities of the waking hours is mainly renewed. In our waking moments the mind is kept incessantly active by the demands made on it through the senses. There is a never-ceasing expenditure of energy and a consequent waste which must be repaired. A time soon comes when the brain cells fail to respond to the demand, and sleep must supervene. However resolutely we may resist this demand, Nature, in her relentless way, puts us to sleep, no matter what objects are brought before the mind with a view to retain its attention.[[41]]
288. Effect of Sleep upon the Bodily Functions. In all the higher animals, the central nervous system enters once at least in the twenty-four hours into the condition of rest which we call sleep. Inasmuch as the most important modifications of this function are observed in connection with the cerebro-spinal system, a brief consideration of the subject is properly studied in this chapter. In [Chapter IV.] we learned that repose was as necessary as exercise to maintain muscular vigor. So after prolonged mental exertion, or in fact any effort which involves an expenditure of what is often called nerve-force, sleep becomes a necessity. The need of such a rest is self-evident, and the loss of it is a common cause of the impairment of health. While we are awake and active, the waste of the body exceeds the repair; but when asleep, the waste is diminished, and the cells are more actively rebuilding the structure for to-morrow’s labor. The organic functions, such as are under the direct control of the sympathetic nervous system,—circulation, respiration, and digestion,—are diminished in activity during sleep. The pulsations of the heart and the respiratory movements are less frequent, and the circulation is slower. The bodily temperature is reduced, and the cerebral circulation is diminished. The eyes are turned upward and inward, and the pupils are contracted.
The senses do not all fall to sleep at once, but drop off successively: first the sight, then the smell, the taste, the hearing and lastly the touch. The sleep ended, they awake in an inverse order, touch, hearing, taste, smell, and sight.
289. The Amount of Sleep Required. No precise rule can be laid down concerning the amount of sleep required. It varies with age, occupation, temperament, and climate to a certain extent. An infant whose main business it is to grow spends the greater part of its time in sound sleep. Adults of average age who work hard with their hands or brain, under perfectly normal physiological conditions, usually require at least eight hours of sleep. Some need less, but few require more. Personal peculiarities, and perhaps habit to a great extent, exert a marked influence. Some of the greatest men, as Napoleon I., have been very sparing sleepers. Throughout his long and active life, Frederick the Great never slept more than five or six hours in the twenty-four. On the other hand, some of the busiest brain-workers who lived to old age, as William Cullen Bryant and Henry Ward Beecher, required and took care to secure at least eight or nine hours of sound sleep every night.
In old age, less sleep is usually required than in adult life, while the aged may pass much of their time in sleep. In fact, each person learns by experience how much sleep is necessary. There is no one thing which more unfits one for prolonged mental or physical effort than the loss of natural rest.
290. Practical Rules about Sleep. Children should not be played with boisterously just before the bedtime hour, nor their minds excited with weird goblin stories, or a long time may pass before the wide-open eyes and agitated nerves become composed to slumber. Disturbed or insufficient sleep is a potent factor towards producing a fretful, irritable child.
At all ages the last hour before sleep should, if possible, be spent quietly, to smooth the way towards sound and refreshing rest. The sleep induced by medicine is very often troubled and unsatisfactory. Medicines of this sort should not be taken except on the advice of a physician.
While a hearty meal should not usually be taken just before bedtime, it is not well to go to bed with a sense of positive faintness and hunger. Rather, one should take a very light lunch of quite simple food as a support for the next eight hours.