time-saving, health-promoting, virtue, which should be cultivated in youth and 

 fostered throughout life. Make a stern rule that in your house, at least, there shall 

 be no eating or drinking between meals, except, of course, when thirst is excessive 

 in hot weather. 



I refer here more particularly not only to the constant eating of candies, but 

 to the injurious results of " nips " of alcoholic drinks at all hours in the day ; a habit 

 bound to bring disaster sooner or later, if not to the drinker, without doubt to the 

 offspring. All investigation goes to show that 



THE CHILDREN OF ALCOHOLIC PARENTS, 



not necessarily of what are usually called " confirmed drunkards," are more suscept- 

 ible to all forms of nervous disease, less fit for the battle of life, than are those of 

 abstainers. If alcohol must be taken, then let it be drunk at meal-times, not 

 between-whiles; and remember, more than 1 oz. (two tablespoons) a day is harmful. 

 Resort to tea or coffee at odd hours is also to be deprecated in the interests of good 

 health. 



REGULARITY IN HOURS OF SLEEP 



is of equal importance to health and efficiency, with regularity of meals. This alter- 

 nation of rest and activity is one of the most strongly marked rhythms in nature. 

 The rest of winter succeeds the activity of summer in the world of vegetable and 

 insect life. Night follows day, the ebb-tide alternates with the flood. The human 

 body is a 



MASS OF RHYTHMICAL HABITS. 



The temperature rises and falls with absolute regularity when the body is in 

 good health. Muscular energy is regularly greater in the morning, less in the after- 

 noon. Did space permit, examples of these bodily rhythms could be multiplied 

 manifold. The heart, for instance, works and rests in quick alternation, so that it 

 is hard to believe what is the fact, that it rests just as long as it works. But no 

 rhythm is more important or more beneficial to health than that of 



THE HABIT OF PROLONGED, QUIET SLEEP. 



Experts on the subject of nervous diseases and insanity say without hesitation 

 that sufficient sleep, under suitable conditions, constitutes the best insurance against 

 breakdowns and mental instability. Like all rhythms, sleep must be permitted at 

 regular hours, and experimental observations show that sleep before midnight 



"BEAUTY-SLEEP," AS OUR GRANDMOTHERS CALLED IT 



is far more refreshing than sleep, however sound, after midnight. This is a strong 

 argument against late hours for adults as well as for children. There can be no 

 sound, vigorous population when the hour for retiring is habitually midnight or later. 



WHAT AMOUNT OF SLEEP IS NECESSARY? 



This is a question impossible of direct answer. Children can scarcely sleep too 

 long. (A table showing the length of hours advisable at each year of age will appear 

 in the bulletin on "The Care of Children.") In later life the number of hours 

 desirable depend upon the individual and the character of the work done. 



Some people do well on six hours' sleep, for others seven hours suffice, while 

 most women find eight hours none too much for their refreshment. No hard-and- 

 fast rule can be laid down, except that in every case more sleep is needed in winter 

 than in summer, owing to the lowered vitality consequent upon absence of bright 

 light and sun-heat. 



WHAT ARE THE MOST SUITABLE CONDITIONS FOR SLEEP? 



To this inquiry a most definite reply can be given. Refreshing sleep demands 

 quiet, darkness, pure air, warmth, and comfort. We need sleep because all activity 



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