The Benefits of Sleep

Did you know that the quantity and quality of our sleep can have a major impact on our overall well-being, including our mental health? Sleep is actually the divinely designed process through which the mind and body obtain rest, restoration, and rejuvenation.   In fact, a lack of sleep increases the risk of developing serious physical and mental health issues, and can exacerbate many existing conditions. Lack of sleep has even been found to double the risk of death from certain conditions.

“Allah, it is He Who has made the night for you that you may rest there in and the day for you to see. Truly, Allah is full of Bounty to mankind, yet most of mankind give no thanks.” (Quran 40:16) 

Science has recently begun to discover some of the wisdom of the above ayat.  For example, we now know that the brain has an internal clock (pineal gland) which regulates our sleep-wake cycles.  Through our eyes, the pineal gland receives information from the sun which directly affects our hormones.  When the sun sets and the light decreases, the pineal gland is signaled to release the hormone melatonin. As melatonin levels increase, feelings of drowsiness begin to set in, and the body prepares for sleep.  Melatonin has also been identified as a powerful antioxidant which functions as a “free radical scavenger” (protecting the body from cellular damage which can lead to disease).   In addition to melatonin, there are a number of other restorative hormones that are increased during sleep, and still others that are ONLY released during sleep.

Due the innovative invention of the light bulb, it has become common practice for us to routinely substitute the suns natural light with artificial light. The use of artificial light allows us to extend our days, and to some degree, completely disregard the night.   Subsequently, our natural sleep-wake cycles are often disrupted; leaving many of us chronically fatigued and at risk of an array of potential health issues.

Sleep disturbances are common for many people who suffer from depression and anxiety.  Most depression and anxiety related sleep disturbances have to do with not getting enough sleep (i.e. having difficulty falling asleep, frequent waking after falling asleep, etc).  While sleeplessness is often a symptom of (or a trigger for) depression and anxiety, lack of sleep is not always out of our control.  In particular, many of us have routines and lifestyles that do not respect the natural sleep patterns that are critical to our physical and psychological well-being.  Many of us are routinely working a grave yard shift, staying up late to clean while there are fewer distractions, sacrificing sleep to finish a project, or just engaging in mind numbing activities until the wee hours of the night (i.e. web surfing, Facebooking, movie watching, etc) .  Such habits and routines are particularly risky for those of us prone to depression, anxiety, and other ailments.

So how much sleep do we really need? Study findings vary in terms of ideal sleep periods, with recommendations ranging from 7.5-9 hours per night.  Perhaps the more important question, however, is “when should we be sleeping?”   A growing body of experts insists that, in order to gain the most restorative health benefits, we should be fast asleep between 10 PM -2 AM.  Studies suggest that, if we are still awake after 10 p.m., the numerous processes by which the body heals and recovers are significantly impacted.

For many years, I habitually stayed up late even when I had no constructive reason to do so.  While it remains a nightly challenge, I’m grateful that my sleep routine is significantly improving. The related benefits are clearly evident in my mood, productivity level, and how I feel overall.  Conversely, when I slip back into my old habits, I definitely feel the negative effects of that as well.

Allah, in his love and ultimate wisdom, chose to advise us concerning our sleep and rest in his glorious book. This lets us know that the subject of restful sleep at night is no small matter.  Allah is Al Khaliq (the Creator) & Al Musawwir (the one who fashions into shapes).  So who is in a better position to instruct us on optimal care and treatment of our bodies.  Sleep is a blessing and a mercy from Allah which we should not dismiss nor take for granted.  Those of us who are able to go to sleep at night, should make every effort to do so—- and gratefully.

Improved Sleep Tips

• Make bedroom a sleep Haven– make your bedroom as dark as possible at night, reduce thermostat to more sleep conducive temperatures (i.e. 65 -72 degrees), and move portable electronics to another room as they can interfere with restful sleep.

• Decrease light levels– at least 30 minutes before bed, turn lights down or off, and instead use candles if needed.

• Remove TV from bedroom.

• Avoid sugary and caffeine containing foods and beverages in the evening.

• Develop a soothing sleep routine  Read inspirational or soothing material, drink a warm beverage,  Dhikr, do some light yoga, gratitude journaling, take a warm bath, etc

~Good Night  & Sweet Dreams ~

Related Articles & Sources

http://www.medscape.org/viewarticle/502825         http://www.calmclinic.com/anxiety/causes/sleep-debt               http://www.doctoroz.com/blog/kulreet-chaudhary-md/sleep-and-longevity http://www.sciencedaily.com/releases/2007/09/070924092553.htm

Copyright secured by Digiprove © 2014 Nailah Johnson