[research note] sleep and productivity

RASHA SAFIA JAHFAR

Researcher, Productive Muslim Ltd.

July, 2014

SLEEP AND PRODUCTIVITY


1

Table of Contents

1. OVERVIEW ............................................................................................................................... 2

2. UNDERSTANDING SLEEP ......................................................................................................... 2

2.1 How Many Hours of Sleep Do You Need? ................................................................................ 3

2.2 Signs and Symptoms of Sleep Deprivation ............................................................................... 3

2.3 Effects of Sleep Deprivation ...................................................................................................... 5

2.4 Adding Inches to your Waistline ............................................................................................... 5

3. FACTORS THAT AFFECT QUALITY OF SLEEP ............................................................................ 6

3.1 Circadian Rhythm ...................................................................................................................... 6

3.2 Aging ......................................................................................................................................... 7

3.3 Psychological Stressors ............................................................................................................. 7

3.4 Social Drugs ............................................................................................................................... 7

4. SLEEP CYCLES ........................................................................................................................... 8

4.2 The Importance of Deep Sleep and REM Sleep ...................................................................... 10

4.2.1 Deep Sleep ........................................................................................................................... 10

4.2.2 REM Sleep ............................................................................................................................ 10

4.3 How to Figure Out Your Sleep Cycle ....................................................................................... 11

5. 57 TIPS TO HELP SLEEP BETTER ............................................................................................. 12

6. THE BENEFITS OF NAPS ......................................................................................................... 24

6.1 Six Tips to Help Nap Better ................................................................................................ 26

7. SUMMARY ............................................................................................................................. 28

REFERENCES .................................................................................................................................. 28


1

Sleeping is productive. But before you use that as an excuse to drop work and roll into bed, you may want to learn how to master your sleep first. There's a way to go about it productively and a way to use sleep to make you productive in return. How you feel during your waking hours hinges greatly on how well you sleep. Your sleep schedule and bedtime habits can make an enormous difference to the quality of your nightly rest. The following report (via secondary research) aims to help you optimize your sleep so you can be more productive, mentally sharp, emotionally balanced, and full of energy all day long. Yes, that's right. You have to learn how to sleep. Once you do, you'll have the best sleep of your life even if it's just for 20 minutes. Tell us about it when you wake up! Wishing you a productive snooze, Fathima Nafla Chief Editor


2

1. OVERVIEW

When youre scrambling to meet the countless demands of your day, cutting back on sleep

might seem like the only answer. Who can afford to spend so much time sleeping, anyway? The

truth is you cant afford not to. Even minimal sleep loss takes a toll on your mood, energy, and

ability to handle stress. By understanding your nightly sleep needs and what you can do to

bounce back from chronic sleep loss, you can start on a healthy sleep schedule.

According to the National Institute of Health, the average adult sleeps less than seven hours per

night. In todays fast-paced society, six or seven hours of sleep may sound pretty good. In

reality, though, its a recipe for chronic sleep deprivation. (1)

2. UNDERSTANDING SLEEP

Our body has hundreds of different cycles fluctuating in various rhythms. From nervous system

shifts that occurs with every heartbeat to daily and monthly hormonal fluctuations, almost

everything in your body ebbs and flows. Its when something becomes fixed in a flat-line

pattern that we run into problems.

Healthy sleep results from a robust up and down cycle of various hormones. Ideally, our heart

rate, body temperature and cortisol (an energy mobilizing hormone which responds to stress)

are at their lowest in the second half of our time asleep.

Towards morning, cortisol begins to rise rapidly in what is known as the cortisol awakening

response (CAR), the heart rate and body temperature pick up, and our body naturally primes

us to wake up and face the day. This spike in cortisol tapers off throughout the day, assuming

you dont get chased by a lion or yelled at by your boss at the end of the day (both of which will

induce a huge stress response).

Towards evening, your body ramps up production of a rest-promoting neurotransmitter called

adenosine and, triggered by the absence of sunlight, begins producing a hormone known as

melatonin, which helps to trigger the sleep cycle.(2)


3

2.1 How Many Hours of Sleep Do You Need?

While sleep requirements vary slightly from person to person, most healthy adults need

between seven and a half to nine hours of sleep per night to function at their best. Children and

teens need even more. And despite the notion that our sleep needs decrease with age, older

people still need at least seven and a half to eight hours of sleep. Since older adults often have

trouble sleeping this long at night, daytime naps can help fill in the gap.

Table 1: Sleep Needs by Age

Researchers at the University of California, San Francisco discovered that some people have a

gene that enables them to do well on six hours of sleep a night. This gene, however, is very

rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesnt

come close to cutting it!(1)

2.2 Signs and Symptoms of Sleep Deprivation

If youre getting less than eight hours of sleep each night, chances are youre sleep deprived.

Whats more, you probably have no idea just how much lack of sleep is affecting you.

AVERAGE SLEEP NEEDS BY AGE

Newborn to 2 months old 12 - 18 hrs

3 months to 11 months 14 - 15 hrs

1 to 3 years old 12 - 14 hrs



11 to 17 years old 8.5 9.5 hrs

Adults (18+) 7 - 9 hrs


4

You may be sleep deprived if you...

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep

deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if

youve made a habit of skimping on sleep, you may not even remember what it feels like to be

wide-awake, fully alert, and firing on all cylinders.

Need an alarm clock in order to wake up on time

Rely on the snooze button

Have a hard time getting out of bed in the

morning

Feel sluggish in the afternoon

Get sleepy in meetings, lectures, or warm rooms

Get drowsy after heavy meals or when driving

Need to nap to get through the day

Fall asleep while watching TV or relaxing in the

evening

Feel the need to sleep in on weekends

Fall asleep almost immediately after going to bed

Maybe it feels normal to get sleepy when youre in

a boring meeting, struggling through the

afternoon slump, or dozing off after dinner, but

the truth is that its only normal if youre sleep

deprived.(1)


5

2.3 Effects of Sleep Deprivation

They include:

Fatigue, lethargy, and lack of

motivation

Moodiness and irritability

Reduced creativity and problem-

solving skills

Inability to cope with stress

Reduced immunity; frequent colds

and infections

Concentration and memory

problems

Impaired motor skills and increased

risk of accidents

Difficulty making decisions

Weight gain

Increased risk of diabetes, heart

disease, and other health problems

While it may seem like losing sleep isn't such a big deal, sleep deprivation has a wide range of

negative effects that go way beyond daytime drowsiness. Lack of sleep affects your judgment,

coordination, and reaction times. In fact, sleep deprivation can affect you just as much as being

drunk.(1)

2.4 Adding Inches to your Waistline

Ever noticed how when youre short on sleep you crave sugary foods that give you a quick

energy boost? Theres a good reason for that. Sleep deprivation has a direct link to overeating

and weight gain.

Figure 1: Obesity linked to lack of sleep

There are two hormones in your body that regulate normal feelings of hunger and fullness.

Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However,

when you dont get the sleep you need, your ghrelin levels go up, stimulating your appetite so


6

you want more food than normal, and your leptin levels go down, meaning you dont feel

satisfied and want to keep eating. So, the more sleep you lose, the more food your body will

crave.(1)

3. FACTORS THAT AFFECT QUALITY OF SLEEP

These refer to those practices, habits, and environmental factors that are critically important

for sound sleep - and most of it is under your control.

There are four general areas:

3.1 Circadian Rhythm

We all have a day-night cycle of about 24 hours called the circadian rhythm. It greatly influences

when we sleep and the quantity and the quality of our sleep. The more stable and consistent

our circadian rhythm is, the better our sleep. This cycle may be altered by the timing of various

factors, including naps, bedtime, exercise, and especially exposure to light (from traveling

across time zones to staring at that laptop in bed at night).(3)

Figure 2: The Human Biological Clock


7

3.2 Aging

Aging also plays a role in sleep and sleep quality. After the age of 40 our sleep patterns change

and we have many more nocturnal awakenings than in our younger years. These awakenings

not only directly affect the quality of our sleep, but they also interact with any other condition

that may cause arousals or awakenings. The more awakenings we have at night, the more likely

we will awaken feeling un-refreshed and un-restored.(3)

3.3 Psychological Stressors

Psychological stressors like deadlines, exams, marital conflict, and job crises may prevent us

from falling asleep or wake us from sleep throughout the night. It takes time to "turn off" all the

noise from the day. No way around it.

One must develop some kind of pre-sleep ritual to break the connection between all the stress

and bedtime. This is perhaps even more important for children. These rituals can be as short as

10 minutes or as long as an hour. Some find relief in making a list of all the stressors of the day,

along with a plan to deal with them, as it serves to end the day. Combining this with a period of

relaxation, perhaps by reading something light, meditating, or taking a hot bath can also help

you get better sleep. And don't look at that clock! That tick-tock will tick you off.(3)

[Read this article on ProductiveMuslim.com: Top 10 Stress Busters for Productive Muslims]

3.4 Social Drugs

Social or recreational drugs like caffeine and nicotine may have a larger impact on your sleep

than you realize. Caffeine, which can stay in your system as long as 14 hours, increases the

number of times you awaken at night and decreases the total amount of sleep time. This may

subsequently affect daytime anxiety and performance. The effects of nicotine are similar to

those of caffeine, with a difference being that at low doses; nicotine tends to act as a sedative,

while at high doses it causes arousals during sleep. Smoking while drinking caffeine can interact

If you work right up to the time you

turn out the lights, or are reviewing all

the days events and planning

tomorrow (sound familiar?), you

simply cannot just "flip a switch" and

drop off to a blissful night's sleep.


8

to affect your sleep dramatically. These sleep disturbances may be most apparent upon

awakening, feeling un-refreshed and groggy.(3)

As Muslims, we are not allowed to use or consume anything that may harm ourselves physically

or mentally, therefore smoking is a big NO. Please click on the link below to help you quit

smoking or any other bad habit.

[Enjoy this doodle on ProductiveMuslim.com: How to Crush Bad Habits]

4. SLEEP CYCLES

All sleep is not created equal. Sleep unfolds in a series of recurring sleep stages that are very

different from one another in terms of whats happening beneath the surface. From deep sleep

to dreaming sleep, they are all vital for your body and mind. Each stage of sleep plays a

different part in preparing you for the day ahead.

THE STAGES OF SLEEP

NON-REM SLEEP

Stage N1 (Transition to sleep) This stage lasts about five minutes. Your eyes move slowly

under the eyelids, muscle activity slows down, and you are easily awakened.

Stage N2 (Light sleep) This is the first stage of true sleep, lasting from 10 to 25 minutes. Your

eye movement stops, heart rate slows, and body temperature decreases.

Stage N3 (Deep sleep) Youre difficult to awaken, and if you are awakened, you do not adjust

immediately and often feel groggy and disoriented for several minutes. In this deepest stage of

sleep, your brain waves are extremely slow. Blood flow is directed away from your brain and

towards your muscles, restoring physical energy.

Stage N1

Stage N2

Stage N3

REM Sleep


9

THE STAGES OF SLEEP

REM (RAPID EYE MOVEMENT) SLEEP

REM sleep (Dream sleep) About 70 to 90 minutes after falling asleep, you enter REM (your

eyes actually move back and forth during this stage, which is why it is called Rapid Eye

Movement) sleep, where dreaming occurs. Your eyes move rapidly, your breathing shallows,

and your heart rate and blood pressure increase. Also during this stage, your arm and leg

muscles are paralyzed.

Table 2: The Stages of Sleep1

During the night, your sleep follows a predictable pattern, moving back and forth between deep

restorative sleep (deep sleep) and more alert stages and dreaming (REM sleep). Together, the

stages of REM and non-REM sleep form a complete sleep cycle. Each cycle typically lasts about

90 minutes and repeats four to six times over the course of a night.

The amount of time you spend in each stage of sleep changes as the night progresses. For

example, most deep sleep occurs in the first half of the night. Later in the night, your REM sleep

stages become longer, alternating with light Stage 2 sleep. This is why if you are sensitive to

waking up in the middle of the night, it is probably in the early morning hours, not immediately

after going to bed. (1)

When you chart the sleep stages over the course of the night, the result looks like a city

skylinewhich is why it is called "sleep architecture"1


10

4.2 The Importance of Deep Sleep and REM Sleep

It's not just the number of hours in bed that's importantit's the quality of those hours of

sleep. If you're giving yourself plenty of time for sleep, but you're still having trouble waking up

in the morning or staying alert all day, you may not be spending enough time in the different

stages of sleep.

Each stage of sleep in the sleep cycle offers benefits to the sleeper. However, deep sleep

(Stages 3 and 4) and REM sleep are particularly important. A normal adult spends

approximately 50% of total sleep time in Stage 2 sleep, 20% in REM sleep, and 30% in the

remaining stages, including deep sleep.

4.2.1 Deep Sleep

The most damaging effects of sleep deprivation are from inadequate deep sleep. Deep sleep is

a time when the body repairs itself and builds up energy for the day ahead. It plays a major role

in maintaining your health, stimulating growth and development, repairing muscles and tissues,

and boosting your immune system. In order to wake up energized and refreshed, getting

quality deep sleep is essential. Factors that can lead to poor or inadequate deep sleep include:

1) Being woken during the night by outside noise, or in order to care for a crying baby.

2) Working night shifts or swing shifts. Getting quality deep sleep during the day can be

difficult, due to light and excess noise.

4.2.2 REM Sleep

Just as deep sleep renews the body, REM sleep renews the mind by playing a key role in

learning and memory. During REM sleep, your brain consolidates and processes the information

youve learned during the day, forms neural connections that strengthen memory, and

HAVING A HARD TIME GETTING UP WHEN YOUR ALARM GOES OFF?

Even if youve enjoyed a full nights sleep, getting out of bed can be difficult if your alarm

goes off when youre in the middle of deep sleep (Stage N3).

If you want to make mornings less painfulor if you know you only have a limited time

for sleeptry setting a wake-up time thats a multiple of 90 minutes, the length of the

average sleep cycle.

For example, if you go to bed at 10 p.m., set your alarm for 5:30 (a total of 7 hours of

sleep) instead of 6:00 or 6:30. You may feel more refreshed at 5:30 than with another 30 to

60 minutes of sleep because youre getting up at the end of a sleep cycle when your body

and brain are already close to wakefulness.(1)


11

replenishes its supply of neurotransmitters, including feel-good chemicals like serotonin and

dopamine that boost your mood during the day.

To get more mind and mood-boosting REM sleep, try sleeping an extra 30 minutes to an hour in

the morning, when REM sleep stages are longer. Improving your overall sleep will also increase

your REM sleep. If you arent getting enough deep sleep, your body will try to make that up

first, at the expense of REM sleep.(1)

4.3 How to Figure Out Your Sleep Cycle

Determine what your typical wake up time will be.

Count back five 90-minute cycles or 7.5 hours. Each sleep cycle on average is 90 minutes long and the average person has five of them per night.

Set your alarm clock or cell phone to tell you when to go to bed (but remember to reset it for your morning alarm).

If you wake up within 10 minutes of your morning alarm after three days of going to bed at your chosen bedtime, you've found your perfect bedtime!

If not, and you still need your morning alarm to wake up, then move your bedtime alarm back by 15 minutes every three days until you wake up just before your morning alarm. When you wake up before your morning alarm, you have found your perfect bedtime.


12

5. 57 TIPS TO HELP SLEEP BETTER

"It is He Who made the night a covering for you, and the sleep a rest, and He made the day to

rise up again" (Quran: Chapter 25, Verse 47).

It was the habit of the early Muslims to sleep directly after Isha prayer, wake up early with the

dawn prayer, and take short naps during the midday heat. On several occasions, the Prophet

Muhammad (peace be upon him) expressed disapproval of zealous worshippers who gave up

on sleep in order to pray all night long. He told one, "Offer prayers and also sleep at night, as

your body has a right on you... (Bukhari).

Muslims try to follow the sunnah of the Prophet (peace be upon him) in order to be in

accordance with his practice.

The following tips are categorized by the times of day and arranged by completing spiritual

actions first followed by physical actions.

DURING THE DAY:

1. Remove your sunglasses in the morning and let light onto your face.

2. Spend more time outside during daylight. Try to take your work breaks outside in

sunlight, exercise outside, or walk your dog during the day instead of at night.

3. Let as much light into your home/workspace as possible. Keep curtains and blinds

open during the day, and try to move your desk closer to the window.

4. Take a short nap. A short mid-day nap (called Qailulah) is a deeply embedded practice

in the Muslim culture.

Another hadith reported in Sahih Al-

Bukhari says, We used to offer the

Jumuah (Friday) prayer with the Prophet

and then take the afternoon nap.

A hadith by Muhammad (peace be upon him)

provided details about the timing of the nap,

Sleeping early in the day betrays ignorance, in

the middle of the day is right, and at the end of

the day is stupid.

(Fath Al-Bari, p.73)(5)

The key, or secret, is to EXPERIMENT. What

works for some might not work as well for

others. Its important to find the sleep

strategies that work best for you.


13

EVENING:

5. Put your work away at least one hour before bed (preferably two hours or more). This

will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped

up or anxious about tomorrow's deadlines. Do make lists of things on your mind in a

trusted place, so that your mind can relax knowing that you won't lose all that

information.

6. Keep an eye on your evening diet. Try to make dinnertime earlier in the evening, and

avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your

stomach to digest and may keep you up. Also be cautious when it comes to spicy or

acidic foods in the evening, as they can cause stomach trouble and heartburn. Try to eat

a high-protein snack, which can provide the L-tryptophan needed for your melatonin

and serotonin production. Also eat a small piece of fruit which can help the tryptophan

cross your blood-brain barrier.

7. Fight after-dinner drowsiness. If you find yourself getting sleepy way before your

bedtime, get off the couch and do something mildly stimulating to avoid falling

asleep, such as washing the dishes, calling a friend, or getting clothes ready for the

next day. If you give in to the drowsiness, you may wake up later in the night and

have trouble getting back to sleep.

8. Caffeine free evenings. Avoid black teas, cocoa, and caffeinated soda, especially in the

evenings. Caffeine can keep you awake even if you drank it earlier in the day, as its

effects can last up to 12 hours. Be aware that some medications contain caffeine (for

example, diet pills). If you really need a special drink to kick-start your day, try easing

yourself into your favourite fruit juice. Your body will thank you for it later!

BEFORE BED:

SPIRITUAL

9. Perform ablution (wudhu) before going to bed. It is reported in Sahih Muslim that one

of the companions said that the Prophet (peace be upon him) told him, Whenever you

go to bed, perform ablution like that for the prayer, and lie on your right side.

10. Dusting and cleaning the bed before sleeping. It has been reported that the Prophet

(peace be upon him) said, When any one of you goes to bed, he should take hold of the

hem of his lower garment and then should clean (his bed) with the help of that and then

should recite the name of Allah (Muslim).


14

11. Supplicate Before Sleeping

12. Read or listen to the Quran. Let the soothing words carry your tensions away as you

reflect on Allahs (glorified and exalted be He) message to you. This helps to calm your

mind down and settle the million thoughts flying through it after a long and active day.

13. Sleep in complete darkness, or as close to it as possible. Even

the tiniest bit of light in the room can disrupt your internal clock

and your pineal gland's production of melatonin and serotonin.

Close your bedroom door, and get rid of night-lights.

Refrain from turning on any light at all during the night, even

when getting up to go to the bathroom.

Place do not disturb signs outside your door!

Light signals your brain that it's time to wake up and starts preparing your body for

ACTION. Use drapes or blackout shades for windows.

It is narrated that the Prophet (peace be upon him) said, Put out lamps when you go to

bed, shut the doors, and cover water and food containers (Bukhari). This corresponds

with current scientific understanding that it is important to maintain a dark environment

during sleep so as not to disrupt the circadian rhythm.

14. Adopt a good sleeping position. In Islam, some sleep positions are encouraged while

others are discouraged based on the recommendations of the Prophet Muhammad

(peace be upon him). Thus, many Muslims sleep on their right side, particularly, in the

Hudhayfa (may Allah be pleased with him) states that, before the Prophet (peace be

upon him) went to sleep he would place his right hand under his cheek and recite this

supplication:

'Alla-hummaBis-mika Amu-tuWa-Ahya' 'O Allah (The Exalted) with Your name I die and I

live' (Bukhari)

The Messenger of Allah (peace be upon him) did not sleep until he recited Surah Sajdah

and Surah Mulk (Albani).

The Messenger of Allah (peace be upon him) also asked us to recite the Ayah-ul-Kursi

before sleeping (Bukhari).


15

initial part of sleep. Prophet Muhammad (peace be upon him) said, Whenever you go

to bed, perform ablution like that for the prayer, and lie on your right side (Muslim).

In a description of the sleep of Prophet (peace be upon him), a Hadith states, When the

Prophet (peace be upon him) wants to go to sleep, he puts his right hand under his

cheek (Al-Albani).

Muslims tend to dislike sleeping in the prone position, and this is discouraged in the

Islamic literature, even for infants.

The Prophet (peace be upon him) told a man who was lying on his stomach, Allah and

his Prophet dislike this position (Al-Albani). Modern medical studies have concluded

that infants who sleep in the prone position have a seven-fold increased risk of sudden

infant death syndrome (SIDS). This has led to back to sleep campaigns in Britain (1991)

and in the United States (1994).

PHYSICAL

15. Establish a bedtime routine. This could include reading, meditation, deep breathing or

using aromatherapy or essential oils. The key is to find something that makes you feel

relaxed, then repeat it each night to help you release the tensions of the day.

16. Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of

needing to get up and go to the bathroom, or at least minimize the frequency.

17. Go to the bathroom right before bed. This will reduce the chances that you'll wake up

to go in the middle of the night.

18. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood

sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may

wake up and be unable to fall back asleep.

19. Take a hot bath, shower or sauna before bed. When your body temperature is raised in

the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from

getting out of the bath signals your body it's time for bed.

However, you could use this as a means of waking up on time for Tahajjud and/ or Fajr. If

you drink lots of water before bed, you are bound to wake up to use the bathroom

hopefully in time for salah.


16

20. Wear socks to bed. Feet often feel cold before the rest of the body because they have

the poorest circulation. A study has shown that wearing socks to bed reduces night

waking. As an alternative, you could place a hot water bottle near your feet at night.

21. Turn off your television and computer. Many people use the television to fall asleep or

relax at the end of the day, and this is a mistake. Not only does the light suppress

melatonin production, but television can actually stimulate the mind, rather than

relaxing it. If your favorite TV show is on late at night, record it for viewing earlier in the

day.

22. Listen to relaxation sounds. Some people find the sound of white noise or nature

sounds, such as the ocean or forest, to be soothing for sleep.

[Read about Sound and Productivity (research note) on ProductiveMuslim.com]

23. Read something relaxing. Don't read anything stimulating, such as a mystery or

suspense novel, which has the opposite effect. In addition, if you are really enjoying a

suspenseful book, you might be tempted to go on reading for hours, instead of going to

sleep!

24. Journaling. If you often lay in bed with your mind racing, it might be helpful to keep

a journal and write down your thoughts before bed.

25. Dont read from a backlit device at night (such as an iPad). If you use a portable

electronic device to read, use an eReader that is not backlit (Kindle), i.e. one that

requires an additional light source such as a bedside lamp.

26. Change your bright light bulbs. Avoid bright lights before bed, use low-wattage bulbs

instead.

27. Keep the temperature in your bedroom no higher than 70 degrees F or 21.1 degrees C.

Many people keep their homes and particularly their upstairs bedrooms too warm.

Studies show that the optimal room temperature for sleep is quite cool, between 60 to

68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you

sleep, your body's internal temperature drops to its lowest level, generally about four

hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most

conducive to sleep, since it mimics your body's natural temperature drop.


17

28. Move alarm clocks and other electrical devices away from your bed. If these devices

must be used, keep them as far away from your bed as possible, preferably at least 3

feet. Remove the clock from view- it will only add to your worry when you stare at it all

night... 2 a.m. ...3 a.m. ... 4:30 a.m.

Doodle: ProductiveMuslim Sleep Routine


18

GENERAL TIPS:

SPIRITUAL

29. Go to bed early and wake up early. Your body (particularly your adrenal system) does a

majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your

gallbladder dumps toxins during this same period. If you are awake, the toxins back up

into your liver, which can further disrupt your health. Prior to the widespread use of

electricity, people would go to bed shortly after sundown, as most animals do, and

which nature intended for humans as well.

Prophet Muhammad (peace be upon him) encouraged his companions not to be

involved in any activity after Isha prayer (the darkness prayer, which is around 1.5-2

hours after sunset).

The Prophet (peace be upon him) said, One should not sleep before the night prayer,

nor have discussions after it. (Bukhari)

Additionally, Muslims are required to wake up for Fajr prayer, which is about one hour

before sunrise. The Prophet did not sleep after Fajr prayer. In addition, the Prophet

(peace be upon him) told his companions that early morning work is blessed by Allah.

30. Make sure your bed is comfortable. You should have enough room to stretch and turn

comfortably. If you often wake up with a sore back or an aching neck, you may need to

invest in a new mattress or a try a different pillow. Experiment with different levels of

mattress firmness, foam or egg crate toppers, and pillows that provide more or less

support.A 2001 German study found that a medium-firm pillow significantly improved

sleep (the firmest was of no advantage). Bottom line: A pillow should support your head,

not bury it.

However, make sure your bed is not so comfortable that you have difficulty waking up

and just want to snuggle and sleep all day long. It should be comfortable enough to not

cause any medical issues.

According to a hadith: Hafsah [radhi Allahu anha] was asked about the bed of the

Prophet (peace be upon him). She replied: 'It was a canvas folded into two, which was

spread for prophet [saw] to sleep on. On one night I thought if I folded it into four and

spread it, it would become softer. I folded it and spread it that way. In the morning

prophet (peace be upon him) asked: 'What did you spread for me last night? I replied: 'It


19

was the same bed, I only folded it into four so that it may become softer'. The Prophet

(peace be upon him) said: 'Leave it in its original form. Its softness deprived me of my

prayers (Tahajjud) at night' (Shama'ilMuhammadiyah).

PHYSICAL

31. Control red and blue light. Light waves exist along a spectrum of color. Wakefulness is

triggered primarily by blue light, like midday sunshine or whats emanating from your

computer screen right now. But a warm red glow say, from a fireplace does almost

nothing to impair sleep. Thats a good thing. Download F.lux - a free program that alters

the color spectrum of your computer to mimic the patterns of sunlight in your region,

allowing for healthier sleep rhythms. (It makes your computer and laptop screens softer

and less bright as the day goes on.)

32. Avoid using loud alarm clocks. It is very stressful on your body to be

suddenly jolted awake. If you are regularly getting enough sleep, an

alarm may even be unnecessary. Use a sun alarm clock, an alarm that

combines the features of a traditional alarm clock (digital display,

AM/FM radio, beeper, snooze button, etc.) with a special built-in light

that gradually increases in intensity, simulating sunrise.

33. Don't change your bedtime. You should go to bed and wake up at the same times each

day, even on the weekends. This will help your body to get into a sleep rhythm and

make it easier to fall asleep and get up in the morning.

34. Use a flashlight to go to the bathroom at night. If you wake up during the night to

use the bathroomas long as its safe to do sokeep the light to a minimum so it will

be easier to go back to sleep.

35. Reserve your bed only for sleeping. If you are used to watching TV or doing work in

bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities

in bed.

36. Avoid a disturbed sleep. Recent studies suggest, for many people, sharing a bed with

their spouse (or pets) can significantly impair sleep, especially if the spouse is a restless

sleeper or snores. If your sleep is consistently being disturbed, you may want to

consider ear plugs or even a separate bedroom!

If you cant avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or

other people in your household, try masking it with a fan, recordings of soothing


20

sounds, or white noise. You can buy a special sound machine or generate your own

white noise by setting your radio between stations.

37. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can

improve your sleep. You dont have to be a star athlete to reap the benefitsas little as

20 to 30 minutes of daily activity helps. And you dont need to do all 30 minutes in one

session. You can break it up into five minutes here, 10 minutes there, and still get the

benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.

Some people prefer to schedule exercise in the morning or early afternoon as exercising

too late in the day can stimulate the body, raising its temperature. Studies show

exercising in the morning is the best if you can manage it. Even if you prefer not to

exercise vigorously at night, dont feel glued to the couch, though. Relaxing exercises

such as yoga or gentle stretching can help promote sleep.

38. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can

seriously impair your sleep.

39. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and

pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal

upset, bloating and gas, and other problems.

40. Have your adrenals checked by a good natural medicine clinician. Scientists have found

that insomnia may be caused by adrenal stress.

41. If you are menopausal or peri-menopausal, get checked out by a good natural

medicine physician. The hormonal changes at this time may cause sleep problems if not

properly addressed.

42. Quit smoking if you have not already! Smoking causes sleep troubles in numerous

ways, among its other harmful effects. Nicotine is a stimulant, which disrupts sleep,

plus smokers experience nicotine withdrawal as the night progresses, making it hard

to sleep.

43. If youre hungry at bedtime, have a light snack. For some people, a light snack before

bed can help promote sleep. When you pair tryptophan-containing foods with

carbohydrates, it may help calm the brain and allow you to sleep better. For others,

eating before bed can lead to indigestion and make sleeping more difficult.


21

Experiment with your food habits to determine your optimum evening meals and

snacks.

TIPS FOR COMBATTING INSOMNIA:

44. Stay out of your head. The key to getting back to sleep is continuing to cue your body

for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress

over the fact that youre awake or your inability to fall asleep again, because that very

stress and anxiety encourages your body to stay awake. A good way to stay out of

your head is to focus on the feelings and sensations in your body.

45. Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a

relaxation technique such as visualization, deep breathing, or meditation, which can

be done without even getting out of bed. Remind yourself that although theyre not a

replacement for sleep, rest and relaxation still help rejuvenate your body.

46. Do a quiet, non-stimulating activity. If youve been awake for more than 15 minutes

after getting into bed, try getting out and doing a quiet, non-stimulating activity, such

as reading a book. Keep the lights dim so as not to cue your body clock that its time

to wake up. Also avoid screens of any kindcomputers, TV, cell phones, iPadsas

the type of light they emit is stimulating to the brain. A light snack or herbal tea might

help relax you, but be careful not to eat so much that your body begins to expect a

meal at that time of the day.

47. Postpone worrying and brainstorming. If you wake during the night feeling anxious

about something, make a brief note of it on paper and postpone worrying about it

until the next day when you are fresh and it will be easier to resolve. Similarly, if a

brainstorm or great idea is keeping you awake, make a note of it on paper and fall

back to sleep knowing youll be much more productive and creative after a good

nights rest.

If you need a bedtime snack, try: A glass of milk with honey

Half a turkey sandwich A small bowl of whole-grain, low-sugar cereal Granola with low-fat milk or yogurt A banana


22

TIPS FOR NIGHT-SHIFT WORKERS:

A disrupted sleep schedule caused by working nights or irregular shifts can lead to

sleepiness in the work place, affect your mood, energy, and concentration, and increase

your risk of accidents, injuries, and work-related mistakes. Shift workers tend to suffer

from two problems: sleeping at home during the day and staying awake at work during

the night. To avoid or limit these problems:

48. Limit the number of night or irregular shifts you work in a row to prevent sleep

deprivation from mounting up. If thats not possible, avoid rotating shifts frequently

so you can maintain the same sleep schedule.

49. Avoiding a long commute if possible will increase sleep time. Also, the more time you

spend traveling home in daylight, the more awake youll become and the harder

youll find it to get to sleep.

50. Drink caffeinated drinks if you must, early in your shift, but avoid them close to

bedtime.

51. If your job involves standing or sitting for long periods of time, take frequent breaks

and use them to move around as much as possibletake a walk, stretch, or even

exercise if possible.

52. Adjust your sleep-wake schedule and your bodys natural production of melatonin.

Expose yourself to bright light when you wake up at night, use bright lamps or

daylight-simulation bulbs in your workplace, and then wear dark glasses on your

journey home to block out sunlight and encourage sleepiness.

IF ALL ELSE FAILS:

53. Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle

tapping technique in a few minutes. EFT can help balance your body's bio-energy system

and resolve some of the emotional stresses that are contributing to your insomnia at a

very deep level. The results are typically long lasting and improvement is remarkably

rapid.

54. Melatonin Supplements. Ideally it is best to increase levels naturally with exposure to

bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter)

and absolute complete darkness at night. If that isn't possible, you may want to consider

a melatonin supplement. In scientific studies, melatonin has been shown to increase


23

sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and

reverse daytime fatigue. Melatonin is a completely natural substance, made by your

body, and has many health benefits in addition to sleep.

55. Light Therapy. By exposing sleep-deprived people to specially designed full-spectrum

lights (10,000 lux fluorescent bulbs) for 30 minutes in the early

morning, scientists have helped them get to sleep earlier and stay

asleep longer. One theory is that regular exposure to such light in

the morning triggers a more advantageous night-time release of

melatonin, the hormone that keeps your body clock on a regular

schedule, ensuring that you feel sleepy in the evening and stay

asleep through the night. Light therapy can work wonders for people who find it difficult

to fall asleep before midnight and are sluggish in the morning.

56. Behavioral Therapy. Obsessing about not getting enough sleep can stop you from

getting enough sleep. This is so common that therapists have developed a protocol of

behavioral modification that's been shown to work 70 to 80 percent of the time when

this is the case.

The drill goes like this: Go to bed only when sleepy, and get up if you haven't fallen

asleep in 20 minutes. Avoid non-sleep activities in bed (watching TV, eating, planning, or

problem solving). Try to get up at the same time every morning. Don't get attached to

unrealistic expectations of sleeping soundly every night, and try not to blame insomnia

for any daytime problems. And don't catastrophize (imagine the bad things that will

happen as a result of a poor night's sleep).

57. Acupuncture. Research suggests that acupuncture helps balance neurotransmitters

(elevating levels of the feel-good hormones called endorphins, for example), there's a

logic for its use in promoting relaxation, which results in a better quality of sleep. In

China, acupuncture has been used successfully for thousands of years to treat sleep

problems, though this effect has not been sufficiently studied in controlled trials in

Western medicine.


24

KNOW WHEN TO SEE A SLEEP DOCTOR

If youve tried the tips above and are still struggling with sleep problems, you may have a sleep

disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if,

despite your best efforts at selfhelp, you are still troubled by any of the following symptoms:

Persistent daytime sleepiness or fatigue

Loud snoring accompanied by pauses in breathing

Difficulty falling asleep or staying asleep

Un-refreshing sleep

Frequent morning headaches

Crawling sensations in your legs or arms at night

Inability to move while falling asleep or waking up

Physically acting out dreams during sleep

Falling asleep at inappropriate times(1)

6. THE BENEFITS OF NAPS

Taking a short mid-day snooze could actually be a more effective way to give yourself a mental

boost. Naps have been shown to counter the effects of sleep deprivation, boost energy and

productivity, and improve cognitive functioning, among other health benefits.

But not all naps are created equal. Taking a snooze at specific times of the day and for only

certain lengths of time can help you to optimize your naptime and ensure that you wake up

feeling rested and refreshed.

Our prophet Muhammad (peace be upon him) used to nap at around mid-day. In a Hadith: Um

Sulaim used to spread a leather sheet for the Prophet and he used to take a midday nap on that

leather sheet at her home [Bukhari].

Napping Boosts Alertness

Once you blink away those first few seconds of grogginess after a nap, you're likely to benefit

from a boost of alertness. A NASA study found higher measures of alertness in pilots after a 40-

minute snooze, compared to pilots who got no rest. Even just 20 minutes has been shown to

perk up shift workers, according to Harvard Men's Health Watch. One very small study found

that even after just a 10-minute nap, study participants reported at least feeling more alert.

Napping Improves Learning and Memory

It's the deeper rapid eye movement (REM) sleep that's been linked with the cognitive process,

so it's no surprise that it takes a longer nap to reap real brain benefits. But if you can squeeze in


25

an hour, or even 90 minutes, you may find your mental fatigue has vanished upon waking. A

longer nap is likely to leave you slightly moregroggy, but can have a longer benefit to brain

power after the fact, according to a 2010 Australian study. In fact, fMRI scans have shown that

brain activity remains higher in nappers all day compared to people who don't take a rest,

according to a 2008 study.

Napping Increases Creativity

Ever woken up suddenly knowing the solution to what's bugging you? A team of researchers set

about monitoring the brain to attempt to figure out why the light bulb turns on after napping.

They discovered a burst of activity in the right hemisphere, the side most strongly linked to

creativity, Health.com reported. An earlier study found that longer naps that allowed sleepers

to enter REM led to better performance on a series of creative word problems, National

Geographic reported.

Figure 3: How Long to Nap (Infographic)


26

Napping Boosts Productivity

Experts agree that an afternoon nap is in fact the opposite of laziness in the workplace: That

siesta can actually improve work output. A short power nap can be just the right pick-me-up for

sleep deprived, worn-out employees, sleep researcher Sara Mednick told Businessweek, maybe

even more so than an afternoon cup of coffee.

Napping Lifts Your Spirits

Think back to the last time you were around a toddler who hadn't napped. It's not a pretty

picture, is it? Sleepiness and the associated crankiness doesn't feel good, even as adults (we've

just learned not to throw tantrums about it ... for the most part). A quick nap is a well-

documented mood booster, not that you needed any scientific research to tell you so.

Napping Zaps Stress

Part of the reason a nap can get you smiling might be related to relaxation. The sheer luxury of

escaping for a nap can be a great stress-reliever, even if you don't sleep for long (and as long as

you don't let the stigma against napping get to you). The National Sleep Foundation

recommends considering it "a mini-vacation." And don't stress if you can't actually doze off in

your allotted 10 minutes: A 2007 study found that asleep or not, a short period spent resting in

bed is just as relaxing.(6)

6.1 Six Tips to Help Nap Better

1. Avoid Naps If You're An Insomniac.

If you're sleep deprived, then you stand to benefit greatly from a short daytime snooze as a

supplement to your regular night-time sleep. But if you suffer from insomnia (meaning you

have trouble falling asleep, staying asleep or both at night), naps could make it even harder to

fall asleep at night: research has found that avoiding naps can actually improve sleep continuity

for insomniacs.

2. Give Yourself A 30-Minute Limit.

Short naps should generally last around 20-30 minutes. That amount of time allows you to rest

without the risk of entering into deep sleep and waking up feeling even more tired.

The 30-minute nap is particularly important for people who are tired during the day and didn't

sleep enough that night, and want to supplement their sleep a little bit. If you take it longer

than 30 minutes, you end up in deep sleep. Have you ever taken a nap and felt worse when you


27

woke up? That's what's happening -- you're sleeping too long and you're going into a stage of

sleep that's very difficult to get out of.

3. Try For A "Full Sleep Cycle Nap" If You Have Time.

If you're feeling particularly tired and have time for a 90-minute nap, your body will thank you

for it. This amount of shuteye will allow your body to go into REM sleep, which can begin to

make up for lost sleep and maybe even enhance creativity.

4. Try A Walk Outside Instead Of A Nap After Lunch.

Take a walk outside in the sunshine for 15 minutes instead of lying down. If you're tired

because of stress or a hectic schedule, spending a little time outdoors may be a more effective

energy-booster.

If you're normally getting tired between one and three in the afternoon, which most people do,

that doesn't necessarily mean you need a nap, it might mean that you need sunlight. Your core

body temperature drops at this time of the afternoon and that's a signal to your brain to

produce melatonin, so going in the sunlight, where melatonin can't be produced, may help.

5. Don't Nap After 4 P.M.

If your tiredness is the result of sleep deprivation, taking a short nap in the middle of the

afternoon can give your energy levels a boost. You're most likely to fall asleep is between noon

and 4 p.m., which matches the low point of the body's circadian cycle.

If you're going to nap at work, bring a "napping kit" with an eye mask, ear plugs, and a mini

alarm clock to improve your chances of falling asleep.

6. Even A 10-Minute Rest Can Help.

Even if you don't fall completely asleep, a five or 10-minute power nap can still be beneficial if

you're feeling sleep-deprived. A 2002 study found that snoozing for just 10 minutes can result

in greater feelings of alertness after a night of restricted sleep.(7)


28

7. SUMMARY

Try to nap for 20 minutes during the day (preferably before or after Dhuhr prayer)

Have an early dinner/ snack and aim to be in bed after Isha prayer and sleep for 6 to 7.5

hours. This will help you wake up in time for Tahajjud, recitation of Quran and Fajr.

Use tips provided for a better sleep and naps. If you are still having problems, visit a

sleep doctor.

REFERENCES

1. http://www.helpguide.org/life/sleeping.htm.

2. http://www.scrawnytobrawny.com/the-best-sleep-of-your-life.

3. http://www.webmd.com/sleep-disorders/features/sleep-hygiene?page=1.

4. http://www.huffingtonpost.com/dr-michael-j-breus/best-bedtime_b_866290.html.

5. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183634/.

6. http://www.huffingtonpost.com/2013/03/11/nap-benefits-national-napping-day_n_2830952.html.

7. http://www.huffingtonpost.com/2013/05/28/napping-tips-expert-strat_n_3320571.html.

[research note] sleep and productivity

Documents

productivity sleep

rem sleep

quality of sleep

hours of sleep

sleep cycles

importance of deep sleep

symptoms of sleep deprivation

effects of sleep deprivation