sleep mnagement

Upload: yousuftanzeem

Post on 14-Apr-2018

219 views

Category:

Documents


0 download

TRANSCRIPT

  • 7/30/2019 Sleep Mnagement

    1/62

  • 7/30/2019 Sleep Mnagement

    2/62

    Sleep Management

    ()

    9

    10 ()

    NABA 11

    Furqan

    47

  • 7/30/2019 Sleep Mnagement

    3/62

    Sleep ManagementBy Ijaz LatifPresident Anjuman Khuddam ul Quran

    Sind Karachi.(www.quranacademy.com)

    Adapted with thanks from:

    Sleep Management Workshop

    By Suleman Ahmer

    Timelenders (www.timelenders.com)

  • 7/30/2019 Sleep Mnagement

    4/62

    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 fromthe day's activities.

    In reality, the amount of energy saved by sleeping for even eighthours 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 ofcognitive skills such as :

    speech, memory,

    innovative and flexible thinking.

    In other words, sleep plays an important part in braindevelopment.

    http://images.google.com/imgres?imgurl=http://www.ccastronomy.org/photo_shuttle_Challenger_STS-51-L_launch_original_800x600.jpg&imgrefurl=http://www.ccastronomy.org/high_flight.htm&h=600&w=800&sz=64&hl=en&start=4&tbnid=JusfNSwD8izk8M:&tbnh=107&tbnw=143&prev=/images?q=challenger+shuttle&gbv=2&svnum=10&hl=en
  • 7/30/2019 Sleep Mnagement

    5/62

    Sleep Facts

    We spend a third of our livessleeping.

    Napoleon, Florence Nightingale andMargaret Thatcher slept four hours aday.

    Thomas Edison claimed that sleepwas waste of time.

    Research also shows that sleep-deprived individuals oftenhave difficulty in responding to rapidly changingsituations and making rational judgments.

    In real life situations, the consequences are grave and lackof sleep is said to have been be a contributory factor to anumber of international disasters such as

    Exxon Valdez, Chernobyl, Three Mile Island and theChallenger shuttle explosion.

    http://www.bbc.co.uk/science/humanbody/sleep/sheep -->do the sheep dash to see how alert you are!

    http://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://www.bbc.co.uk/science/humanbody/sleep/sheephttp://images.google.com/imgres?imgurl=http://www.ccastronomy.org/photo_shuttle_Challenger_STS-51-L_launch_original_800x600.jpg&imgrefurl=http://www.ccastronomy.org/high_flight.htm&h=600&w=800&sz=64&hl=en&start=4&tbnid=JusfNSwD8izk8M:&tbnh=107&tbnw=143&prev=/images?q=challenger+shuttle&gbv=2&svnum=10&hl=en
  • 7/30/2019 Sleep Mnagement

    6/62

    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 tosleep anywhere between 5 and 11 hours, with the average

    being 7.75 hours

    How long people sleep a day on average:

    http://images.google.com/imgres?imgurl=http://216.120.158.109/images/page_images/143--sheep.jpg&imgrefurl=http://www.n4hccs.org/sheep/&h=314&w=350&sz=43&hl=en&start=2&tbnid=w5T7myQry4XUoM:&tbnh=108&tbnw=120&prev=/images?q=sheep&gbv=2&svnum=10&hl=enhttp://images.google.com/imgres?imgurl=http://fohn.net/tiger-pictures-facts/tiger-regal_800x600.jpg&imgrefurl=http://www.mail-archive.com/[email protected]/msg03104.html&h=600&w=800&sz=46&hl=en&start=1&tbnid=we0CRoFmtqf3aM:&tbnh=107&tbnw=143&prev=/images?q=tiger&gbv=2&svnum=10&hl=en
  • 7/30/2019 Sleep Mnagement

    7/62

    Animal Sleep

    Animals, like

    humans also have

    a required certain

    amount of sleep:

    SPECIESAverage total sleep

    time per day

    Python 18 hours

    Tiger 15.8 hoursCat 12.1 hours

    Chimpanzee 9.7 hours

    Sheep 3.8 hours

    African Elephant 3.3 hours

    Giraffe 1.9 hours

    http://images.google.com/imgres?imgurl=http://www3.nationalgeographic.com/animals/images/1024/chimp-peeking-through-leaves.jpg&imgrefurl=http://www3.nationalgeographic.com/animals/wallpaper/chimp-peeking-through-leaves.jpg.html&h=768&w=1024&sz=132&hl=en&start=13&tbnid=Y-41A9KOdZHy8M:&tbnh=113&tbnw=150&prev=/images?q=CHIMP&gbv=2&svnum=10&hl=enhttp://images.google.com/imgres?imgurl=http://216.120.158.109/images/page_images/143--sheep.jpg&imgrefurl=http://www.n4hccs.org/sheep/&h=314&w=350&sz=43&hl=en&start=2&tbnid=w5T7myQry4XUoM:&tbnh=108&tbnw=120&prev=/images?q=sheep&gbv=2&svnum=10&hl=enhttp://images.google.com/imgres?imgurl=http://www.sacrs.org.za/ecm21/gallery/giraffe-01300813b.jpg&imgrefurl=http://community.java.net/robotics/&h=1022&w=681&sz=292&hl=en&start=1&tbnid=ZkCjOo98VRAcFM:&tbnh=150&tbnw=100&prev=/images?q=giraffe&gbv=2&svnum=10&hl=en&sa=Xhttp://images.google.com/imgres?imgurl=http://fohn.net/tiger-pictures-facts/tiger-regal_800x600.jpg&imgrefurl=http://www.mail-archive.com/[email protected]/msg03104.html&h=600&w=800&sz=46&hl=en&start=1&tbnid=we0CRoFmtqf3aM:&tbnh=107&tbnw=143&prev=/images?q=tiger&gbv=2&svnum=10&hl=en
  • 7/30/2019 Sleep Mnagement

    8/62

    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.

  • 7/30/2019 Sleep Mnagement

    9/62

    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 ourlife per year.

    Sleep Management

  • 7/30/2019 Sleep Mnagement

    10/62

    Sleep Management

    Islamic Perspective

    Medical Research

    Tips and Tricks

  • 7/30/2019 Sleep Mnagement

    11/62

    Islamic Perspective

    Sleep Management

  • 7/30/2019 Sleep Mnagement

    12/62

    Allah Subhana-ho Wa Taala madeDay for

    Work and Night for Sleep

    ) 9 10

    NABA( 11

    Furqan 47

  • 7/30/2019 Sleep Mnagement

    13/62

    Allah Subhana-ho Wa Taala madeDay for

    Work and Night for Sleep ((12:

    ((Bani Israel (:(

  • 7/30/2019 Sleep Mnagement

    14/62

    Greatness of Morning Time

    ) 32 33

    Mudasir 34 17 Takveer 18

    ) )ani Israel 78

    Fajar 1

  • 7/30/2019 Sleep Mnagement

    15/62

    Penalty for Deliberate Loss of Fajar

    ) ): ( )

  • 7/30/2019 Sleep Mnagement

    16/62

    Penalty for Deliberate Loss of Fajar

    )

    ):

  • 7/30/2019 Sleep Mnagement

    17/62

    Blessing Granted to Ummah in

    its Morning Time

  • 7/30/2019 Sleep Mnagement

    18/62

    O Allah Bless my ummah in its

    Mornings

    ()

  • 7/30/2019 Sleep Mnagement

    19/62

    Sleep after Fajar Stops Rizaq

  • 7/30/2019 Sleep Mnagement

    20/62

    Hazrat ZubairRadhiallaho anho used to

    prohibit his Son from Morning Sleep

    : :: (.

    ) :

  • 7/30/2019 Sleep Mnagement

    21/62

    Holy Prophet Muhammad

    sallallaahu 'alaihi wasallam did not

    sleep after Fajar

    ( ) :

    El ti f 70 l l i J h

  • 7/30/2019 Sleep Mnagement

    22/62

    Elevation of 70 levels in Jannah

    for Zikar after Fajar.

    ( )

    " "

    ( )

    !

  • 7/30/2019 Sleep Mnagement

    23/62

    Sleep after Fajar only in excption

    :

    : :.

    ::

    (

  • 7/30/2019 Sleep Mnagement

    24/62

    ) ):

    (

    ):

    Seek Help for Tahajud from

    Qailulah (mid day nap)

  • 7/30/2019 Sleep Mnagement

    25/62

    Medical Research

    Sleep Management

  • 7/30/2019 Sleep Mnagement

    26/62

    Why do we sleep ?

    3 Theories

    Sleep Management

    Th #1

  • 7/30/2019 Sleep Mnagement

    27/62

    Theory #1

    Sleep allows the brain to review and consolidate all

    the streams of information it gathered while

    awake.

  • 7/30/2019 Sleep Mnagement

    28/62

    We sleep in order to allow the brain to stock up

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

    wastes.

    Theory # 2

  • 7/30/2019 Sleep Mnagement

    29/62

    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

    .

    Theory # 3

  • 7/30/2019 Sleep Mnagement

    30/62

    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.

    Sleep Management

  • 7/30/2019 Sleep Mnagement

    31/62

    What happens when we dont

    sleep?Lack of sleep has serious effects on ourbrains ability to function.If you have ever not slept for an entire night, you'll be familiar withthe 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 thatcontrols language, memory, planning and sense of time isseverely affected, practically shutting down.

    Disorders such as sleep apnea, a temporary suspension ofbreathing, occurring in some adults during sleep, which result in

    excessive daytime sleepiness that have been linked to stress andhigh blood pressure.

    Research has also suggested that sleep loss may increase therisk of obesity because chemicals and hormones that play a keyrole in controlling appetite and weight gain are released duringsleep.

  • 7/30/2019 Sleep Mnagement

    32/62

    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 fourstages.

    REM sleep.

  • 7/30/2019 Sleep Mnagement

    33/62

    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 awakenedeasily at this stage.

    Within ten minutes of light sleep, we enter stage two, whichlasts around 20 minutes. The breathing pattern and heart ratestart to slow down. This period accounts for the largest part of

    human sleep.

    During stage three, the brain begins to produce delta waves, atype of wave that is large (high amplitude) and slow (lowfrequency). Breathing and heart rate are at their lowest levels.

    Stage four is characterized by rhythmic breathing and limitedmuscle activity. If we are awakened during deep sleep we donot adjust immediately and often feel groggy and disoriented forseveral minutes after waking up. Some children experiencebed-wetting, night terrors, or sleepwalking during this stage.

    Non-REM sleep

  • 7/30/2019 Sleep Mnagement

    34/62

    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.

    REM Sleep

  • 7/30/2019 Sleep Mnagement

    35/62

    SLEEP CYCLE

  • 7/30/2019 Sleep Mnagement

    36/62

  • 7/30/2019 Sleep Mnagement

    37/62

  • 7/30/2019 Sleep Mnagement

    38/62

    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 bodygoes 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 ?

  • 7/30/2019 Sleep Mnagement

    39/62

    Circadian Rhythm It is a roughly-24-hour cycle in the physiological

    processes of living beings. (biological Clock)

    Circadian rhythms are important in determining thesleeping 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 arelinked with circadian rhythm.

    Cortisol, a stress hormone is also related to light.

    Early to Bed and Early to Rise

  • 7/30/2019 Sleep Mnagement

    40/62

    Early to Bed and Early to Rise10 Naba

    Evening at 9 - : is the time for eliminating

    unnecessary/toxic chemicals (detoxification) from theantibody 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 inthe 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.

    http://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us..rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd.yahoo.com/evt=39666/*http:/messenger.yahoo.com
  • 7/30/2019 Sleep Mnagement

    41/62

    Early to Bed and Early to Rise

    Morning 5 - 7am: detoxification in the colon, youshould 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.

    http://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd....yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.comhttp://us.rd.yahoo.com/mail_us/taglines/postman7/*http:/us.rd...yahoo.com/evt=39666/*http:/messenger.yahoo.com
  • 7/30/2019 Sleep Mnagement

    42/62

    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 intobacco, are among some of the world's mostcommonly used stimulants.

    Examples of other well known stimulants includeephedrine, amphetamines, cocaine,methylphenidate, MDMA, and modafinil.

    http://en.wikipedia.org/wiki/Drugshttp://en.wikipedia.org/wiki/Prescription_medicineshttp://en.wikipedia.org/wiki/Soft_drinkshttp://en.wikipedia.org/wiki/Caffeinehttp://en.wikipedia.org/wiki/Nicotinehttp://en.wikipedia.org/wiki/Coffeehttp://en.wikipedia.org/wiki/Soft_drinkshttp://en.wikipedia.org/wiki/Tobaccohttp://en.wikipedia.org/wiki/Tobaccohttp://en.wikipedia.org/wiki/Nicotinehttp://en.wikipedia.org/wiki/Tobaccohttp://en.wikipedia.org/wiki/Ephedrinehttp://en.wikipedia.org/wiki/Amphetaminehttp://en.wikipedia.org/wiki/Cocainehttp://en.wikipedia.org/wiki/Methylphenidatehttp://en.wikipedia.org/wiki/Methylphenidatehttp://en.wikipedia.org/wiki/Methylphenidatehttp://en.wikipedia.org/wiki/Amphetaminehttp://en.wikipedia.org/wiki/MDMAhttp://en.wikipedia.org/wiki/Amphetaminehttp://en.wikipedia.org/wiki/Cocainehttp://en.wikipedia.org/wiki/Modafinilhttp://en.wikipedia.org/wiki/Modafinilhttp://en.wikipedia.org/wiki/Methylphenidatehttp://en.wikipedia.org/wiki/MDMAhttp://en.wikipedia.org/wiki/Modafinilhttp://en.wikipedia.org/wiki/Modafinilhttp://en.wikipedia.org/wiki/MDMAhttp://en.wikipedia.org/wiki/Methylphenidatehttp://en.wikipedia.org/wiki/Cocainehttp://en.wikipedia.org/wiki/Amphetaminehttp://en.wikipedia.org/wiki/Ephedrinehttp://en.wikipedia.org/wiki/Tobaccohttp://en.wikipedia.org/wiki/Nicotinehttp://en.wikipedia.org/wiki/Soft_drinkshttp://en.wikipedia.org/wiki/Soft_drinkshttp://en.wikipedia.org/wiki/Coffeehttp://en.wikipedia.org/wiki/Caffeinehttp://en.wikipedia.org/wiki/Prescription_medicineshttp://en.wikipedia.org/wiki/Drugs
  • 7/30/2019 Sleep Mnagement

    43/62

    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)

  • 7/30/2019 Sleep Mnagement

    44/62

    Negative Aspects of Caffeine

    Half-life of up to 7 hours Build-up of tolerance

    Gastrointestinal disturbances

    Increases restlessness

    Disrupts sleep architecture

  • 7/30/2019 Sleep Mnagement

    45/62

    Sleep Management

    Tips and Tricks

    How to increase REM in a good sleep

  • 7/30/2019 Sleep Mnagement

    46/62

    How to increase REM in a good sleep1. Regularity.

    2. Tune up Body by avoiding/reducing thestimulants.

    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

  • 7/30/2019 Sleep Mnagement

    47/62

    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 AllahSubhana-ho Wa Taala wants us to maintain in ever

    sphere of life.

    H t i REM i d l

  • 7/30/2019 Sleep Mnagement

    48/62

    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

    How to increase REM in a good sleep

  • 7/30/2019 Sleep Mnagement

    49/62

    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

  • 7/30/2019 Sleep Mnagement

    50/62

    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 ProphetMuhammad sallallaahu 'alaihi wasallam as a

    treatment/ preventive defense against sickness.(If

    there is any good in your medical treatment, it is in

    Hijama.Bukhari )

  • 7/30/2019 Sleep Mnagement

    51/62

    How to increase REM in a good sleep

  • 7/30/2019 Sleep Mnagement

    52/62

    How to increase REM in a good sleep

    Conducive Environment

    No computers, TV or arguments half an hours beforebed.

    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 .

  • 7/30/2019 Sleep Mnagement

    53/62

  • 7/30/2019 Sleep Mnagement

    54/62

  • 7/30/2019 Sleep Mnagement

    55/62

  • 7/30/2019 Sleep Mnagement

    56/62

  • 7/30/2019 Sleep Mnagement

    57/62

    How to increase REM in a good sleep

  • 7/30/2019 Sleep Mnagement

    58/62

    ow to c ease M 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 ProphetMuhammad 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

  • 7/30/2019 Sleep Mnagement

    59/62

    g p

    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 verybeneficial 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 laydown for 30 minutes.

    This will re energize the body for another activity of

    up to 8-10 hrs.

  • 7/30/2019 Sleep Mnagement

    60/62

    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.

  • 7/30/2019 Sleep Mnagement

    61/62

  • 7/30/2019 Sleep Mnagement

    62/62

    www.quranacademy.com