Stay Happy and Healthy with a Good night’s Sleep
“Early to bed, early to rise.Makes a man healthy, wealth and wise” This may seem old fashioned to many but I always believed that sleeping early makes one healthy and I maintained an early to bed routine for my kids. When kids are young its easier to put them to bed early but as their interests and activities increase with age, they want to stay up late and it becomes harder to convince them. During vacations their demand to stay up late is even stronger but I firmly believe a healthy sleep routine is an asset. If you do not agree with me then I have some arguments and they will very well convince you and help you raise healthy adults for a better tomorrow.
Why should I give up my nightlife?
The benefits of a good night sleep include improvements in concentration, short-term memory, productivity, mood, sensitivity to pain and immune function. Studies have shown that people function best after seven to eight hours of sleep, the amount associated with the lowest mortality rate and they even look better!
If you are still not ready to delay some of your tasks till tomorrow then these valuable sleep benefits may move “sleep” higher in your “to-do” list. Sleeping during the day is not equivalent to night time sleep. Some of the benefits of proper night sleep are:
- Repairs body tissues at a cellular level, and helps to combat the effects of stress, pollution, infection and more.
- Keeps your heart health and strong by lowering levels of stress and inflammation in your body, and lowering blood pressure and heart-rate. Blood pressure and heart rate are typically lowest during sleep; people who get less sleep tend to have high blood pressure. All this tends to lead to increased risk of heart attack, diabetes, weight gain and a laundry list of other problems.
- Lowering levels of stress hormones in your body. High levels of these hormones is believed to increase the aging and degeneration of your organs and cells.
- Improves memory and cognitive function. The organization and storing of memories takes place during sleep. If you’re short of sleep, your memory suffers.
- Helps us to learn new skills. Research done by the Harvard Medical School concluded that REM sleep seems to be essential for learning how to do things. ‘Sleep on it’ takes on a whole new meaning now!
- Helps control body weight by regulating the hormones that affect your appetite. So if you are interested in controlling or losing weight, don’t forget to pay attention to getting a good night’s sleep.
- During sleep the growth hormones are rejuvenating and they help you with better muscle mass, better muscle tone and better skin.
The bottom line: Resist the temptation to squeeze one more thing into the end of your day. If health problems disrupt your sleep, seek treatment that can lessen their effect. We do not have to work for a better brain, faster healing, stronger immune system, more energy, increased level of patience and fewer accidents during the day ……just sleep at night!
Just like us, children’s bodies and minds rest while sleeping and rejuvenate, preparing for a bright and active day. A good nights sleep, which is 10 to 12 hours for small children, ensures their proper mind and body development. You will also love the smiling faces of your children after a full night’s sleep. Do not give them sleepless nights at an early age because of your poor routine.
Turn off the lights(In Pakistan you will even save some electricity by sleeping early….another benefit!!!) and enjoy the night our Creator has made for resting and not for working.
Those of you who can sleep and do not please read this “Blessing of Sleep”
Sunnahs and Duas Muslims recite before Sleeping are :
For a peaceful sleep, remember to do the following every night.
1. Go to sleep with Wudhu.
2. Sleep on your right shoulder.
3. Fall asleep with the intention to pray fajar.
4. Read the Kalima.
5. Drift off reading the Ayat-ul-Kursi.
6. Read the Durud Sharif 10 times.
7. Read Surah Fatiha 4 times.
8. Read Surah Ikhlas 3 times.
9. Read 4 Qual Surahs
10. Do Astaghfar 10 times.
11. Forgive everyone before falling asleep.
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