Sleep Management

10

11

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NABA

47

Furqan

Sleep Management
By Ijaz Latif
President Anjuman Khuddam ul Quran
Sind Karachi.(www.quranacademy.com)

Adapted with thanks from:

Sleep Management Workshop
By Suleman Ahmer
Timelenders (www.timelenders.com)

Why do we sleep?

This is a question that has had scientists puzzled for centuries.

The answer:
no one really knows for sure!
Some believe that sleep gives the body a chance to gain strength from
the day's activities.
In reality, the amount of energy saved by sleeping for even eight
hours is tiny - about 50 kilocalories, the same amount of energy in a
piece of toast!
We have to sleep because it is needed to sustaining normal levels of
cognitive skills such as :
speech,
memory,
innovative and flexible thinking.

In other words, sleep plays an important part in brain

development.

Sleep Facts
We spend a third of our lives
sleeping.
Napoleon, Florence Nightingale and
Margaret Thatcher slept four hours a
day.
Thomas Edison claimed that sleep
was waste of time.
Research also shows that sleep-deprived individuals often
have difficulty in responding to rapidly changing
situations and making rational judgments.
In real life situations, the consequences are grave and lack
of sleep is said to have been be a contributory factor to a
number of international disasters such as
Exxon Valdez, Chernobyl, Three Mile Island and the
Challenger shuttle explosion.
http://www.bbc.co.uk/science/humanbody/sleep/sheep
>do the sheep dash to see how alert you are!

--

How much sleep is required?

There is no set amount of time that everyone needs to
sleep, since it varies from person to person.
Results from the sleep profiler indicate that people like to
sleep anywhere between 5 and 11 hours, with the average
being
7.75
hours
How long people sleep a day on average:

Animal Sleep
Animals,
like
humans also have
a required certain
amount of sleep:

SPECIES

Average total sleep

time per day

Python

18 hours

Tiger

15.8 hours

Cat

12.1 hours

Chimpanzee

9.7 hours

Sheep

3.8 hours

African Elephant

3.3 hours

Giraffe

1.9 hours

Sleep records
The current world record for the longest period without sleep
is 11 days, set by Randy Gardner in 1965.
Four days into the research, he began hallucinating.
This was followed by a delusion where he thought he was a
famous football player.
Surprisingly, Randy was actually functioning quite well at the
end of his research; he could still beat a scientist at pinball.

Sleep Management
What is the optimal Seep Level ?
8 Hours
1/3rd of Life
Sahaba Razi Allah o anhum did not sleep more than
5/6 Hrs. Yet they were conquerors.
If we can reduce our sleep time by 2hours we will
save how many hours per year ?
730 hrs
Adding almost 20-25% more productive time to our
life per year.

Sleep Management
Islamic Perspective
Medical Research
Tips and Tricks

Sleep Management

Islamic Perspective

Allah Subhana-ho Wa Taala made Day for

Work and Night for Sleep

10

11

47

()

( )

NABA

Furqan

Allah Subhana-ho Wa Taala made Day for

Work and Night for Sleep

()12

:



)(Bani Israel

)):
" : !

Greatness of Morning Time

33

34 Mudasir

17

32 ()

18

78

Takveer

(
() Bani Israel

Fajar

Penalty for Deliberate Loss of Fajar

:

: ( )

Penalty for Deliberate Loss of Fajar

:

Blessing Granted to Ummah in

its Morning Time

O Allah Bless my ummah in its

Mornings

)

(

Sleep after Fajar Stops Rizaq

Hazrat Zubair Radhiallaho anho used to

prohibit his Son from Morning Sleep

: : (.

)

:

Holy Prophet Muhammad

sallallaahu 'alaihi wasallam did not
sleep
after
Fajar

(



)

Elevation of 70 levels in Jannah

for Zikar
after
Fajar.

)
"

"

)
(

Sleep after Fajar only in excption

:





:



.

::






(


)

Seek Help for Tahajud from

Qailulah
(mid
day
)nap

) )

Sleep Management

Medical Research

Sleep Management

Why do we sleep ?
3 Theories

Theory #1
Sleep allows the brain to review and consolidate all
the streams of information it gathered while
awake.

Theory # 2

We sleep in order to allow the brain to stock up

on fuel (such as sugar and oxygen) and flush out
wastes.

Theory # 3
Sleep operates in some mysterious ways to help you
master various skills, such as:
how to play a piano
ride a bike
and hifaz the Holy Quran
.

Sleep Management

All the 3 theories relate to Brain Activity

None says that we sleep to rest.
Hand does not need sleep to rest.
Sleep is not necessary for resting of heart, kidneys
and brain.
In fact rest is a by product of sleep.

What happens when we dont

sleep?

Lack of sleep has serious effects on our brains ability to function.

If you have ever not slept for an entire night, you'll be familiar with
the following after-effects:
grumpiness,
grogginess, irritability and forgetfulness.
After just one night without sleep, concentration becomes more
difficult and attention span shortens a great deal.
With continued lack of sufficient sleep, the part of the brain that
controls language, memory, planning and sense of time is
severely affected, practically shutting down.
Disorders such as sleep apnea, a temporary suspension of
breathing, occurring in some adults during sleep, which result in
excessive daytime sleepiness that have been linked to stress and
high blood pressure.
Research has also suggested that sleep loss may increase the
risk of obesity because chemicals and hormones that play a key
role in controlling appetite and weight gain are released during
sleep.

What happens when we sleep?

What happens every time we get a bit of shut eye?

Sleep occurs in a recurring cycle of 90 to 110 minutes and is

divided into two categories:

Non-REM (Rapid Eye Movement ) which is further split into four

stages.
REM sleep.

Non-REM sleep
During the first stage of sleep, we're half awake and half asleep.
Our muscle activity slows down and slight twitching may occur.
This is a period of light sleep, meaning we can be awakened
easily at this stage.
Within ten minutes of light sleep, we enter stage two, which
lasts around 20 minutes. The breathing pattern and heart rate
start to slow down. This period accounts for the largest part of
human sleep.
During stage three, the brain begins to produce delta waves, a
type of wave that is large (high amplitude) and slow (low
frequency). Breathing and heart rate are at their lowest levels.
Stage four is characterized by rhythmic breathing and limited
muscle activity. If we are awakened during deep sleep we do
not adjust immediately and often feel groggy and disoriented for
several minutes after waking up. Some children experience
bed-wetting, night terrors, or sleepwalking during this stage.

REM Sleep
The first Rapid Eye Movement (REM) period usually begins
about 70 to 90 minutes after we fall asleep.
We have around three to five REM occurrences a night.
Although we are not conscious, the brain is very active - often
more so than when we are awake.
This is the period when most dreams occur.
Our eyes dart around, and our breathing rate and blood
pressure rise.
However, our bodies are effectively paralyzed, which is said to
be nature's way of preventing us from acting out our dreams.
After REM sleep, the whole cycle begins again from stage 2.

SLEEP CYCLE

Key Functions of Sleep are In R.E.M

If R.E.M is missed one suffers from sleep disorder.

More the R.E.M deeper the sleep.
Indicator :Dreams only come in R.E.M.
Body needs R.E.M around mid day: Drowsiness
In the mid day Nap (Qailula) of 30-45 minutes body
goes into quick R.E.M. and you feel fresh on waking
up.
If you are awoken in R.E.M you will be upset and
disturbed. Normally you get up in stage 1or stage 2.
The real challenge is How to increase R.E.M. with
full sleep benefits in less physical sleep time ?

Circadian Rhythm
It is a roughly-24-hour cycle in the physiological
processes of living beings. (biological Clock)
Circadian rhythms are important in determining the
sleeping and feeding patterns of human beings.
There are clear patterns of
brain wave activity,
hormone production,
cell regeneration and
other biological activities linked to this daily cycle.
There is a correlation between circadian rhythm and
heart diseases as cholesterol and other hormones are
linked with circadian rhythm.
Cortisol, a stress hormone is also related to light.

Early to Bed and Early to Rise

10 Naba

Evening at 9 - : is the time for eliminating

unnecessary/toxic chemicals (detoxification) from the
antibody system (lymph nodes). If during this time one is
still in an unrelaxed state, this will have a negative
impact on health.
Night at 11pm - 1am: is the detoxification process in
the liver, and ideally should be done in a deep sleep
state.
Early morning 1 - 3am: detoxification process in the
gall, also ideally done in a deep sleep state.
Early morning 3 - 5am: detoxification in the lungs.
Therefore there will sometimes be a severe cough
for cough sufferers during this time. There is no
need to take cough medicine so as not to interfere
with toxin removal process.

Early to Bed and Early to Rise

Morning 5 - 7am: detoxification in the colon, you
should empty your bowel.
Morning 7 - 9am: absorption of nutrients in the
small intestine. Breakfast before 7:30am is very
beneficial to those wanting to stay fit. Those who
always skip breakfast, they should change their
habits
Sleeping so late and waking up too late will disrupt
the process of removing unnecessary chemicals.
Aside from that, midnight to 4:00 am is the time
when the bone marrow produces blood.
Therefore, have a good sleep and don't sleep late.

Stimulant
Stimulants are drugs that temporarily increase
alertness and wakefulness.
They usually have increased side-effects with
increased effectiveness, and the more powerful
variants are therefore often prescription medicines
or illegal drugs.
Caffeine, found in beverages such as coffee and soft
drinks, as well as nicotine, which is found in
tobacco, are among some of the world's most
commonly used stimulants.
Examples of other well known stimulants include
ephedrine, amphetamines, cocaine,
methylphenidate, MDMA, and modafinil.

Positive aspects of Caffeine

Improves alertness
Increases capacity for muscular work
Improves motor-skill coordination
Better performance on mental tasks
Improves reaction time
Works fast (15-45 minutes)

Negative Aspects of Caffeine

Half-life of up to 7 hours
Build-up of tolerance
Gastrointestinal disturbances
Increases restlessness
Disrupts sleep architecture

Sleep Management

Tips and Tricks

How to increase REM in a good sleep

1. Regularity.
2. Tune up Body by avoiding/reducing the
stimulants.
3. Proper Diet & Correct Eating Habits.
4. Fitness.
5. Conducive Environment.
6. No sleep after Fajar even on week ends.
7. Institute Qailula in your daily routine.

How to increase REM in a good sleep

Regularity
Set your body clock by keeping the same schedule,
seven days a week for :
Sleep
Wake up
Meals
Qailula (mid day nap)
Walk/ Exercise
Going to Toilet for emptying bowel.
Namaz timings are good training of regularity Allah
Subhana-ho Wa Taala wants us to maintain in ever
sphere of life.

How to increase REM in a good sleep

Tune up Body by avoiding/reducing the
stimulants :
Nicotine (Dont commit suicide)
Caffeine found in Tea,Coffee,Cola drinks, Chocolates
and even in Panadol extra.
We were made addictive to Tea by free distribution.
Now we are the largest importers.
Caffeine is diuretic causing water loss to body
affecting kidneys.
Hence no caffeine in the afternoon.

How to increase REM in a good sleep

Proper Diet & Correct Eating Habits
Take up to 4 glasses of water in the morning on
waking up and 8/10 glasses per day.
No water/soft drinks with meals. It may be taken
1/2 hour before or 2 hours after.
Have proper Breakfast including Dates, fresh fruits,
Yogurt, Honey and Milk.
Have nutritious Lunch.
Have plenty of fresh fruits and vegetables as snacks
in lieu of Bakery items/fast food between the meals.
Have light dinner 3 hours before sleep.
Have hot milk at night with Isbagool if constipated.
Eat slowly with plenty of chewing in a relaxed mood.
Avoid over eating.

How to increase REM in a good sleep

Fitness

Daily walk/exercise of 30 minutes at least 5days a week.

Dont be couch potato, move as much as you can.

Park the car at a distance.
Use stairs instead of Lift.
Avoid Constipation which is the root cause of all
sickness.
Brush your teeth after breakfast and Miswak with
every Wudu. Remain with Wudu as for as possible.
Be Sabir and Shakir and avoid excessive anger.
Follow the Hijama (Cupping) sunnah of Holy Prophet
Muhammad sallallaahu 'alaihi wasallam as a
treatment/ preventive defense against sickness.(If
there is any good in your medical treatment, it is in
Hijama.Bukhari )

How to increase REM in a good sleep

Conducive Environment
No computers, TV or arguments half an hours before
bed.
Create a conducive environment cool, dark,
uncluttered and properly ventilated.
If youre still awake after 20 minutes in bed, get up,
go to another room and do some quiet activity like
reading a book etc.
Do observe the sleep sunnahs of Holy Prophet
Muhammad sallallaahu 'alaihi wasallam .

How to increase REM in a good sleep

No sleep after Fajar even on week ends
We should not waste the time of blessing according
to the Holy Quran and ahadith of Holy Prophet
Muhammad sallallaahu 'alaihi wasallam
Allah Subhana-ho Wa Taala did not design Fajar to
disturb our sleep.
It is the prime time for creative work.
Even non muslim Chinese dont sleep after Fajar
Although difficult to start with but achievable
through sincere prayers to Allah Taala.

How to increase REM in a good sleep

Institute Qailula in your daily routine
Qailula (mid day nap) is a regular sunnah of Holy
Prophet Muhammad sallallaahu 'alaihi wasallam.
Great leaders like Napoleon and Churchill used to
have mid day nap. Chinese also do the same.
Qailula of 30-45 minutes can be done anytime
between 1100hrs to before Asar which is very
beneficial for brain and heart.
One may have a light lunch and use the lunch break
for Qailula.
Even in office one can find an isolated corner to lay
down for 30 minutes.
This will re energize the body for another activity of
up to 8-10 hrs.

Benefits of Sleep Management

Synchronization with the divine design of Allah
Subhana-ho Wa Taala.
Protection from Shaitan.
Blessings of Allah Subhana-ho Wa Taala & Holy
Prophet Muhammad sallallaahu 'alaihi wasallam.
Opportunity for elevation of 70 levels in Jannah.
Availability of up to 25% more productive time.
Availability of time for family and Dawah activites.
Improved Health and social relations.

May Allah Subhana-ho Wa Taala help us to

manage our sleep according to the sunnah of
Holy Prophet Muhammad sallallaahu 'alaihi
wasallam.Amin.




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