It is a matter of great importance to train one’s self in the habits of sleep, regularity in the hour of retiring, abstinence from active brain work for the hour immediately preceding going to bed, since, if active brain work is continued until one goes to her room for the night, the chances are that the brain will continue its activities after getting into bed, and sleep may be banished from the pillow for several hours.
A few minutes spent in breathing exercises, the vigorous use of the flesh brush or hair glove, a hot plunge or foot-bath are no mean hypnotics.
A sound sleep is dreamless. Dreams require a certain expenditure of nerve force and mental energy, so that dreamless sleep is the most restful. Disagreeable dreams and “night-mares” are generally associated with indigestion and biliousness, which also occasion a general restlessness. All this can be overcome by taking some medicine for the liver. Two grains of calomel taken just before retiring often works like a charm. The dose must not be repeated under a month. In case of tendency to insomnia, no coffee should be taken after breakfast.
Treatment of Insomnia.—The mechanical measures for the relief of insomnia have for their purpose the withdrawing of the blood from the brain to the surface of the skin. Hot foot-baths; general warm baths; cold douches to the spine, brisk exercise; light massage, and cold rooms. Mental work should be laid aside several hours before retiring; late suppers avoided; coffee, if taken at all, should only be taken for breakfast, and then only one cup. Reading or amusement should be selected that does not excite the nerves.
To woo sleep the woman should put herself in a position of rest, which of itself physiologically induces sleep. Avoid irritations, noises, bad air, cold feet, overloaded bowels, all of which tend to wakefulness and to prevent the proper physical rest. Then sleep usually comes of itself.
The Eyes: Eye-strain.—Of all the misfortunes that could befall a human being, the loss of sight is probably the greatest, and yet no organ of the body is so constantly abused as the eye.
The trouble is that the possessor of the normal eye does not take into consideration that in all near work, as in reading, writing, sewing, etc., the eye is actively engaged as well as the hands and brain, and that the eye only is at rest when looking into space or when closed.
Description of the Visual Apparatus.—The eyeball is contained and protected in a bony cavity, formed by the bones of the face and skull, and is supported by a cushion of fat and other tissues. It is held in place by its membranes and muscles, by which it is also moved. It is further protected by the eyelids, the eyebrows, and the eyelashes. The eyebrows protect the eyes from dust and perspiration and shade the eyes.
The eyelids are lined by a very delicate mucous membrane, called the conjunctiva. They are maintained in close apposition to the eyeball by atmospheric pressure. The tears are secreted by the lacrimal gland, which is at the upper and outer angle of the orbit. The lubrication by the tears and the mucus secreted by the conjunctiva cause them to move smoothly and without friction. An important function of the lids is to distribute the tears over the front of the eyeball, and by incessant winking to free the front of the eye from dust and to keep it moist.
The conjunctiva is continuous with the mucous membrane of the nose and mouth. Hence, in inflammation of the nasal mucous membrane, as in an ordinary cold in the head or influenza, the conjunctiva is liable to become very much congested or inflamed.