Why can't YOU sleep?

Your Favorite Position Makes Your Pelvis Crooked

Do you wake up with sore, achy knees? It could be due to the way you curl up at night. When we sleep on our side, both knees can rub against each other, or one knee will fall slightly forward, says Rick B. Delamarter, MD, co-medical director of the Cedars-Sinai Spine Center in Los Angeles. This puts the pelvis at an awkward angle, exacerbating existing knee pain. Delamarter suggests placing a small pillow between your legs. This will cushion the knees, level the pelvis, fix spinal alignment and even alleviate lower back pain.

You're Sleeping in a Trench

"If you can fit three fingers between your lower back and the mattress, then it's not giving enough support," says Karin Mahoney, director of the Better Sleep Council (the education arm of the International Sleep Products Association). She suggests rotating the mattress 180 degrees every six months. Sleep experts are always hesitant to recommend the perfect model, material or brand of mattress, but medium-firm has been shown in studies and through patient reports to be comfortable for most people, says Delamarter. He says that you'll know it's time to upgrade when you regularly wake up with stiffness, numbness and back pain. He frequently hears of patients who test-drive mattresses at hotel chains before committing to a purchase. 

Your Pillows Need to Go on a Diet 


Fluffy pillows angle the head forward and put a kink in the neck. This is why Delamarter says thinner pillows tend to be better than thicker. The position of your body in bed should be similar to your alignment when standing up straight: neutral spine, long neck. The small number of people who sleep on their stomach should look for very soft pillows, such as loosely packed down feather, to lessen the strain on their back. Delamarter points out that older people or those with a slight hunch or spinal curve will need a fuller pillow to tilt their head forward in sleep as it is when they're awake. 

You're Going to Bed with the Wrong Man

Even though you've been warned against going to bed with the TV on, you feel the talk show host's voice helps you relax. But the sudden shift to loud or high-pitched commercials could be affecting your rest. The recently passed Commercial Advertisement Loudness Mitigation Act won't solve this problem either. Most commercials don't actually exceed the recommended volume limit, noted an article in the April 2011 issue of Wired magazine; they only sound louder. In a TV show, most of the noise comes from people talking, with a few bursts of, say, shouts, horns or crashes. During a commercial, though, the volume is elevated to just below the maximum limit for the entire 30 seconds. So you'll still be affected by those random, extended peaks of sound. For the best rest, say goodnight to Dave, Jay and Conan before getting into bed.

You're Sucking in Cold, Sooty Air

The optimal way to breathe in general is through the nose, says Nancy Collop, MD, president of the American Academy of Sleep Medicine. Our noses warm the air and filter out dirt and other particles. Breathing through the mouth, especially while sleeping, can lead to snoring, throat irritation, intense dry mouth and even abnormal respiration and sleep apnea. Another problem, says Collop, is that mouth breathing while lying on your back can cause the tongue to fall back and partially obstruct the upper airway. Nasal strips can help you get in the habit of breathing comfortably through your nose. If they don't, you may want to see an ear, nose and throat specialist. 

Microscopic Creatures Have Invaded Your Bedroom

You know those tiny particles that float by on window-filtered sunbeams? At night, they can trigger allergies and asthma flare-ups. Air purifiers banish dust and other allergens (like dry-cleaning chemicals from the bag hanging on your closet door), and dehumidifiers may also help by taking moisture out of the air. "More moisture means more allergens," says Collop. But at the opposite extreme, desert-dry air can cause a parched throat and itchy eyes, especially if you have a cold. Take into account the levels in your home, the climate where you live and the season when deciding how you should treat the air around you. The EPA recommends a household relative humidity of 30 to 50 percent, and you can test yours using a hygrometer (some thermostats have them built in, or you can buy an inexpensive one at a hardware store).

You're Allergic to Your Snuggle Partner 


Like dust, pet dander can exacerbate mild allergies. What's more, 17 percent of women say they are awakened during the night to care for their pet, according to a 2008 poll by the National Sleep Foundation. That doesn't include those who are pushed out of a deep sleep into a lighter, less-satisfying stage by a pet purring, snoring, jumping off the bed or using the litter box or doggie door. Help your pet learn to appreciate having a bed of his own, and if you can't bear to banish him from yours, at least try to keep him away from your face.

You're Throwing Off Your Internal Thermostat

Cold temperatures make us drowsy, and a falling core body temperature helps us get to sleep faster, says Collop. Help this process along by turning down the heat and keeping your bedroom cool (ideally, around 60 to 68 degrees). Opening the windows also helps bring in fresh, oxygen-rich air (unless you live near a freeway), which can contribute to your rest, says John Dittami, an Austrian sleep researcher, biologist and neurologist. However, there's a certain period of REM sleep during which your internal heating and cooling systems change and you become more sensitive to the temperature of the air around you. If you wake up at that point, a once comfortably cool room may now feel chilly. Keep extra blankets within reach so that you won't have to get up to search for them. 

Your PJs and Sheets Are Underperforming

Even if you sleep in a cool room, you may wake up soaked with sweat. Night sweats are commonly associated with perimenopause and menopause, but they can also be triggered by menstruation, medications for depression, diabetes and other conditions. Check with your doctor to make sure this isn't a symptom of a serious condition or disease (such as an infection or cancer). Then try sleeping with a fan to evaporate the moisture from your skin, and always wear loose, breathable clothing. Several new products address this problem: "performance" sheets made from the same wicking fabric as athletic shorts; soft, towel-like nightgowns to absorb moisture; and pillows covered in Coolmax fabric to prevent dampness. 

The Trains Are Off-Schedule and So Is Your Night-Shift-Working Neighbor

We're generally able to adapt to a regular noise like a nightly 3 a.m. train whistle, says Collop, but we have trouble after being awoken by random, unfamiliar or unexpected sounds. There are some noises you can't control, like the clanging of a furnace or the backyard brawling of stray cats. If you feel these are consistently getting in the way of your sleep, consider a sound machine that emits white noise, crashing waves or soothing music to block out the sudden audio interruptions.

You're Popping Uppers Without Realizing It


The chemicals in some types of asthma pills are related to caffeine, and that could contribute to insomnia and daytime jitters. Medications for other conditions -- depression, high blood pressure, heart disease -- can have similar effects. Diuretics (also commonly prescribed for high blood pressure) can make you have to go to the bathroom more frequently, which is a major sleep disruptor. To identify what's keeping you up, talk to your doctor about what you're taking and when you're taking it.

You'd Rather Sleep Alone

Collop says this is a frequent complaint from sleep center patients -- and their spouses. Here's how to keep your partner's shifting, snoring, snuggling or other habits from keeping you awake. 

Your Sleep Hormones Are out of Whack

Darkness causes the release of the hormone melatonin, which is a highly effective all-natural sleep aid. Even a small amount of light can throw off your melatonin levels, and it takes only a few minutes for this to happen. Dim the lights about 30 minutes before bed, and turn off all electronic devices, including smart phones, computers and iPads. Block outside light from the moon and streetlamps with opaque blinds or curtains. Night-lights with red bulbs have less of an effect on melatonin than white ones, and alarm clocks with red numbers are less disruptive than ones with white or blue digits.

Why can't I sleep?

All Your Clean Socks Are In The Wash

If you're like many women, you've probably noticed that your hands and feet are colder than your husband's when you climb into bed. This is because the nerves that control blood flow to these areas are more sensitive in women, and you were probably colder to begin with. The good news is that when our core body temperatures fall, our extremities tend to feel warmer as blood vessels dilate and the body radiates heat. To speed the process, try going to bed in clean, fresh socks (the ones you've been wearing all day are probably damp) and, if you need them, mittens. Instead of using your husband as a foot warmer, try using an actual hot water bottle, which won't protest or squirm away.

Sleep is so so important

• Find ways to relax. A warm bath before bedtime can help prepare you for sleep. Having your partner give you a massage also may help relax you. Create a relaxing bedtime ritual, such as reading, soft music, breathing exercises, yoga or prayer.
• Make the bed comfortable. Having a comfortable pillow and mattress can help promote a good night's sleep. In general, latex, contour foam and polyester pillows perform better than feather or regular foam pillows, but the choice comes down to your personal preference. Similarly, the choice of a firm or soft mattress is largely a matter of individual preference. You may need to experiment to find what works for you.
• Create a sleep-friendly space. Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than during the day and dark. Don't keep a computer or TV in your bedroom.
• Hide the clocks. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom, including your wristwatch and cellphone. You'll sleep better if the clocks are out of view.
• Get out of bed if you're not sleeping. Sleep as much as needed to feel rested, and then get out of bed. The bedroom should be used for sleep and intimacy. So, if you can't sleep, get out of bed after 20 minutes and do something relaxing, such as reading, rather than lying in bed and getting frustrated about your wakefulness.

Daytime

• Stick to a regular schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.
• Spend a little time in the sun. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning.
• Exercise and stay active. Get at least 20 to 30 minutes of vigorous exercise daily, but make sure it's at least five to six hours before bedtime.
• Avoid or limit caffeine, alcohol and nicotine. Caffeine after lunchtime and nicotine at any time of the day can keep you from falling asleep at night. Alcohol, while it may initially make you feel sleepy, can cause frequent awakenings.
• Avoid large meals and beverages before bed. A light snack is fine, but eating too much food late in the evening can interfere with sleep. Drink less before bedtime so that you won't have to urinate as often.
• Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.

From Joseph Mercola...

For a comprehensive sleep guide, please see my article "33 Secrets to a Good Night's Sleep." Here are 10 often-overlooked factors that might be interfering with your sleep. My previous interview with Dr. Rubin Naiman also delves into some of the most common causes of insomnia, and how to address them

Best/worst food before sleep

Eat this before sleep

Bedtime snacks

Eat this

Do NOT eat this

Good to eat this

Things to eat before bed

Best and worst

Islam and sleep

Sleep medicine is a relatively new scientific specialty. Sleep is an important topic in Islamic literature, and the Quran and Hadith discuss types of sleep, the importance of sleep, and good sleep practices. Islam considers sleep as one of the signs of the greatness of Allνh (God) and encourages followers to explore this important sign. The Quran describes different types of sleep, and these correspond with sleep stages identified by modern science. The Quran discusses the beneficial effects of sleep and emphasizes the importance of maintaining a pattern of light and darkness. A mid-day nap is an important practice for Muslims, and the Prophet Muhammad peace be upon him (pbuh) promoted naps as beneficial. In accordance with the practice and instructions of Muhammad (pbuh), Muslims have certain sleep habits and these sleep habits correspond to some of the sleep hygiene rules identified by modern science. Details during sleep include sleep position, like encouraging sleep on the right side and discouraging sleep in the prone position. Dream interpretation is an established science in the Islamic literature and Islamic scholars have made significant contributions to theories of dream interpretation. We suggest that sleep scientists examine religious literature in general and Islamic literature in particular, to understand the views, behaviors, and practices of ancient people about the sleep and sleep disorders. Such studies may help to answer some unresolved questions in sleep science or lead to new areas of inquiry.

Keywords: Circadian rhythm, dreams, Islam, Quran, sleep

Sleep medicine is considered a relatively new field of medicine, but mankind has long been interested in sleep, and culture and religion influence attitudes and beliefs about sleep. In particular, religious literature has many references to sleep.[1,2] Islam emerged as a religion in the seventh century when the Prophet Muhammad peace be upon him (pbuh) started receiving revelations from Allāh (God), known as the Holy Quran (610 C.E.). Most Muslims, with a worldwide population of about 1.6 billion, view Islam as a way of life and follow the instructions of Islam in all of their daily practices, including sleep.[3] The two sources of Islamic jurisprudence are the Quran and Hadith (Sunnah). Muslims believe that Allāh revealed the Quran to the Prophet Muhammad (pbuh) through the angel Gabriel from 610 to 632 C.E., the year of the Prophet's death [verse 17. 106]. The text of the Quran contains 114 chapters (Sūra). Hadith are a collection of narrations concerning the words and deeds of the Prophet Muhammad (pbuh). These were evaluated and gathered into a large collection, mostly during the eighth and ninth centuries.

Islam has great interest in sleep, and sleep is considered as one of the signs of the greatness of Allāh. Sleep is mentioned frequently in the Quran. For example, a well-known verse says, “And among his signs is your sleep by night and by day and your seeking of His bounty, verily in that are Signs for those who hearken” [verse 30.23]. Islam has clear instructions and guidance for followers about the nature of good sleep. In addition, Muslims have shown great interest in dreams and dream interpretation.[4]

In this article, for citation of the Quran, we refer to chapter (Sūra) and verse (Sūra.verse); for citation of Hadith, we refer to the book and Hadith number. For the Quran, we used an English translation that was approved by the Ministry of Islamic Affairs in Saudi Arabia and the Islamic University in Madinah; for Hadith, we cite major books approved by the Ministry of Islamic affairs in Saudi Arabia.[5–7]

In this article, we discuss the Islamic views of sleep based on the Quran and Hadith and the impact of these views on sleep and sleep habits of modern Muslims.

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Types of Sleep in the Quran

The Quran frequently mentions sleep. There is a general Arabic word for “sleep” (Noum) and other Arabic words for specific types of sleep. The word “sleep” and its derivatives appear nine times in the Quran. In addition, different Arabic words are used to describe sleep in the Quran, and these may correspond to the different sleep stages identified by modern sleep science:

1. “Sinah”: This word has been defined as “slumber” or “dozing off for a very short period”, during which there is prompt arousal following environmental stimulation. This may correspond to stage 1 sleep identified by modern sleep scientists. A verse in the Quran uses the word “Sinah” when describing Allāh “No slumber (Sinah) can seize Him nor sleep” [verse 2.255]. In the Quran, sleep implies a manifestation of weakness and bodily need for rest. Therefore, while the Creator (Allāh) does not sleep or doze off, His creations, including mankind, need sleep every day.
2. “Nu’ass”: Two verses in the Quran use the word “Nu’ass”. One verse says “Remember when He covered you with a slumber (Nu’ass) as a security from him” [verse 8.11]. This describes the fear and stress of the believers during the battle of Badr, when slumber (Nu’ass) provided them with a feeling of security and relief from stress. Nu’ass in this verse implies a short nap, which may correspond to stage 1 and stage 2 sleep identified by modern sleep scientists. It was recently suggested that a short nap can reduce stress and blood pressure (BP), with the main changes in BP occurring between the time of lights off and the onset of stage 1.[8–10] A second verse of the Quran says “Then after the distress, He sent down security upon you. Slumber (Nu’ass) overtook a party of you, while, another party was thinking about themselves (as how to save their own selves)” [verse 3.154].
3. “Ruqood”: This word has been given several interpretations. In our view, the most appropriate definition is “sleep for a long period”, as Allāh has described the People of the Cave with this term in the Quran[2] “And you would have thought them awake, whereas they were asleep (Ruqood)” [verse 18. 18]. The Quran states that the People of the Cave stayed in their caves for 300 solar years, adding nine (for lunar years) [verse 18. 25], as discussed later[11]
4. “Hojoo”: This term describes pious believers who fear Allāh, “They used to sleep but little by night (Hojoo). And in the hours before dawn, they were (found) asking (Allāh) for forgiveness” [verse 51. 17-18]. This word indicates “sleep at night”.
5. “Subaat”: The word “Subaat” is derived from the Arabic word “Sabt”, which means disconnecting.[2] “Subaat” may indicate a disconnection from the surrounding environment during sleep. A verse in the Quran says, “And we made your sleep (Subaat) as a thing for rest” [verse 78.9]. Therefore, “Subaat” may be considered to be “deep sleep”, corresponding to the slow wave sleep identified by modern sleep scientists.

Based on the above, we suggest that the arrangement of sleep stages/states is Sinah and Nu’ass, followed by Hojoo, and Ruqood and then Subaat.

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Importance of Sleep

Modern sleep scientists believe that sleep deprivation has deleterious effects on mental concentration, memory, mood, and quality of life. In addition, recent data indicate that sleep deprivation impairs endocrine and metabolic functions.[12,13] Islam also emphasizes the importance of getting enough sleep. One Hadith by the Prophet (pbuh) in Sahih Al-Bukhari (SB) says, “If anyone of you feels drowsy while praying he should go to bed (sleep) till his slumber is over” (SB 210). The Prophet (pbuh) told one of his companions (Ibn Amr) who was praying the whole night “Offer prayers and also sleep at night, as your body has a right on you” (SB 1874). Once the Prophet (pbuh) entered the Mosque and saw a rope hanging in between its two pillars. He said, “What is this rope?” The people said, “This rope is for Zainab, who, when she feels tired, holds it (to keep standing for the prayer.)” The Prophet (pbuh) said, “Don’t use it. Remove the rope. You should pray as long as you feel active, and when you get tired, sleep” (SB 1099). Another Hadith narrated by Aisha (wife of the Prophet [pbuh]) in Musnad Ahmed (MA) tells of a woman from the tribe of Bani Asad, who was sitting with Aisha when Allāh's Apostle (pbuh) came to my house and said, “Who is this?” Aisha replied, “She is so and so”. She does not sleep at night because she is engaged in prayer. The Prophet said disapprovingly, “Do (good) deeds which are within your capacity as Allāh never gets tired of giving rewards till you get tired of doing good deeds” [MA 25244].

Sleep manners

There are numerous Muslim sleep traditions that Muslims try to follow in order to be in accordance with the practice of the Prophet (pbuh) (Sunnah).

Early bedtime and early wake up time

Muhammad (pbuh) encouraged his companions not to be involved in any activity after Isha prayer (darkness prayer, which is around 1.5-2 hours after sunset). The Prophet (pbuh) said, “One should not sleep before the night prayer, nor have discussions after it” [SB 574]. 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.[2] In addition, the Prophet (pbuh) told his companions that early morning work is blessed by Allāh.

Perform ablution (wudoo) before going to bed and supplicate

It is reported in Sahih Muslim (SM) that one of the companions said that the Prophet (pbuh) told him, “Whenever you go to bed, perform ablution like that for the prayer, and lie on your right side” [SM 2710]. And then he asked him to say the night prayers before sleep.

Dusting and cleaning the bed before sleeping

It has been reported that the Prophet (pbuh) 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 Allāh” [SM 271].

Sleep position

In Islamic culture, some sleep positions are encouraged while others are discouraged based on the practice (Sunnah) and recommendations of the Prophet Muhammad (pbuh). Thus, many Muslims sleep on their right side, particularly, in the initial part of sleep. Muhammad (pbuh) said, “Whenever you go to bed, perform ablution like that for the prayer, and lie on your right side” [SM 2710). In description of the sleep of the Prophet (pbuh), a Hadith states, “When the Prophet (pbuh) wants to go to sleep, he puts his right hand under his cheek” [SM 2713]. Modern scientific studies have suggested a beneficial effect of right lateral decubitus position on the heart. In particular, one study assessed the autonomic effect of three sleep positions (supine, left lateral decubitus, and right lateral decubitus) in healthy subjects using spectral heart rate variability analysis.[14] The results indicated that cardiac vagal activity was greatest when subjects were in the right lateral decubitus position. In addition, an animal study indicated that vagal stimulation has an antiarrhythmic effect.[15] Several studies have demonstrated that the recumbent position affects autonomic nervous system activity in patients with congestive heart failure, and that there is attenuation of the sympathetic tone when subjects are in the right lateral decubitus position.[16–18] Muslims tend to dislike sleeping in the prone position, and this is discouraged in the Islamic literature, even for infants. The Prophet (pbuh) told a man who was lying on his stomach, “Allāh and his Prophet dislike this position” [Sunan Al-Tirmdhi 2768]. 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).[19]

Turning off light before sleep

It is narrated that the Prophet (pbuh) said, “Put out lamps when you go to bed, shut the doors, and cover water and food containers” [SB 5301]. This may correspond with current scientific understanding that it is important to maintain a dark environment during sleep so as not to disrupt the circadian rhythm.

Yawning

Yawning is an unacceptable behavior for Muslims, especially in public places. If yawning occurs, the yawner is instructed to cover his mouth with his hand. The Prophet said, “Yawning is from Satan. If you are about to yawn, you should try to stop it as much as possible. If you yawn, Satan will laugh” [SB 3115].

Naps (Siestas)

Napping is a cross-cultural practice, and modern sleep scientists believe that napping provides benefits for all ages.[20] A short mid-day nap (called Qailulah in Islamic culture) is a deeply embedded practice in the Muslim culture, and it takes a religious dimension (Sunnah) for some Muslims. The Prophet Muhammad (pbuh) said, “Take a short nap, for Devils do not take naps” [Sahih Aljamie. Alalbani 1647]. Another Hadith by Muhammad (pbuh) 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). A third Hadith reported in Sahih Al-Bukhari (SB) says, “We used to offer the Jumua (Friday) prayer with the Prophet and then take the afternoon nap” [SB 5923]. Friday is the weekend for Muslims, so napping on Friday may compensate for sleep debt that has accumulated during weekdays.

Previous research has shown that short daytime naps improve vigilance and cognitive functions, and are beneficial for memory consolidation.[21] In particular, a nap as short as 10 min can improve alertness and performance for 2.5-4 hours.[21] A recent study assessed the health effects of napping in 23,681 healthy Greek adults for an average of about six years. After controlling for potential confounders, the researchers concluded that those who napped at least three times weekly for about half an hour had 37% lower coronary mortality than those who did not nap.[8]

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Circadian Rhythm

The Quran frequently presents “day” and “night” as significant signs of the creator (Allāh). The Quran mentions the alternation of day and night in 37 places and in many places asks Muslims to observe the succession of night and day. For example, “And it is He who has made the night and the day in succession for whoever desires to remember or desires gratitude” [verse 25.62]. In the Quran, the word “night” always precedes the word “day”, “And We have appointed the night and the day as two signs. Then We have obliterated the sign of the night with darkness, while We made the sign of the day illuminating” [verse: 17.12]. It is clear that the Quran considers humans to be diurnal creatures who need light in the daytime and darkness at night, “And it is He Who makes the night a covering for you, and the sleep a repose, and makes the day Nushūr (i.e., getting up and going about here and there for daily work, after one's sleep at night)” [verse: 25.47]. The Quran stresses the importance of the daily pattern of light and darkness and considers the cycle of night and day as a mercy from Allāh, “Say: See ye? If Allāh were to make the Night perpetual over you to the Day of Judgment, what God is there other than Allāh, who can give you enlightenment? Will ye not then hearken? Say: See ye? If Allāh were to make the Day perpetual over you to the Day of Judgment, what God is there other than Allāh, who can give you a Night in which ye can rest? Will ye not then see? It is out of His Mercy that He has made for you Night and Day, - that ye may rest therein, and that ye may seek of His Grace - and in order that ye may be grateful” [verses 28.71-73].

Muslims have five obligatory prayers per day. The first prayer (Fajr) is at dawn (about one hour before sunrise), so Muslims are obliged to wake up early on weekdays and weekends; the last prayer (Isha) is in the evening, about 1.5-2 hours after sunset. Summer nights have earlier dawn and shorter nights, so Muslims may have less night sleep during the summer. Sleep scientists have not yet studied the physiological effects of this, although available evidence suggests a possible seasonality effect in bed times and wake times.[22,23] Honma et al. studied 10 healthy male volunteers from Japan and reported that wake-up time in the summer was 60 min earlier than in the winter and that bedtime was earlier in summer, resulting in a slightly longer total time in bed during the winter than summer.[24] They also reported that the acrophase (circadian maximum) for core body temperature and plasma melatonin changed with the seasons, with a 2 hour phase delay in winter, compared to summer.[24] Another study examined nine healthy males at the Antarctic zone for 15 months. The peak phase of melatonin rhythm was phase delayed by 4.1 hours in winter, compared to summer. In addition, the trough phase of rectal temperature rhythm in two of three subjects was phase delayed by approximately 2 hours in winter. However, in this study there was no change in total sleep time in winter, compared to summer.[23] Seasonal changes in the phase of circadian rhythms are normally due to seasonal changes in the intensity of light and in the times of sunset and sunrise.

Unique topics about sleep in Islamic culture

In this section, we will discuss sleep and death, the story of the Companions of the Cave, and dreams and dream interpretation in Islamic culture.

Sleep and death

The Quran indicates some resemblance between sleep and death. The Quran uses “Wafat” to describe death, and one of the verses states, “It is Allāh Who takes away the souls (Wafat) at the time of their death, and those that die not during their sleep. He keeps those (souls) for which He has ordained death and sends the rest for a term appointed. Verily, in this are signs for people who think deeply” [verse 39:42]. Another verse states, “It is He Who takes your souls (Wafat) by night (when you are asleep), and has knowledge of all that you have done by day, then He raises (wakes) you up again that a term appointed (your life period) be fulfilled, then (in the end) to Him will be your return. Then He will inform you of that which you used to do” [verse 6.60]. The Quran divides the “state of self” into two parts, a state of consciousness and a state of “Wafat”.[25] The state of “Wafat” is divided into sleep (temporary death) and death (real death). Thus, the above verses indicate that Allāh takes and retains souls during real death, but releases souls after rest for an appointed term. The Hadith from the Prophet Muhammad (pbuh) supports this view. It is reported that whenever the Prophet (pbuh) went to bed, he said, “O’ Allāh, it is with Thine Name that I live and it is with Thine Name that I die”, and when he awoke, he said, “Praise is due to Allāh, Who gave us life after our death (sleep) and unto Thee is resurrection” [SM 2711]. Muslims believe that people in Heaven do not sleep, because sleep is a form of death. The Prophet (pbuh) was asked, “Do people of Heaven sleep?” He answered: “Sleep is the brother of death. People of Heaven do not sleep”[26]

The people (companions) of the cave

In Sūra Al-Kahf (the cave), the Quran describes the People or Companions of the Cave (as’hab al-Kahf), known in Christian literature as “the Seven Sleepers of Ephesus”.[27] The verses [18.9-26] describe young believers who found refuge from prosecution in a cave. When the boys asked Allāh for mercy, He put them into a sleep state that lasted for 300 solar years, adding nine (for lunar years). We present this story, because it provides information that corresponds with our current understanding of sleep and the effect of light and noise on sleep.

The verses describe the regular turning of the boys from side to side during their long sleep, “We turned them on their right and on their left sides” [verse 18.18]. Modern science has documented that staying on one side for long periods can cause bed sores. In addition, prolonged immobility increases the risk of numerous conditions, including thrombosis. Therefore, in modern medical practice, patients who are bed-ridden are turned regularly.

The description of the Companions of the Cave portrays their conditions during sleep. One verse states that the boys appeared to those who saw them as if they were awake, when in fact they were asleep, “And you would have thought them awake, whereas they were asleep” [verse18.18]. This verse suggests that their eyes were open and blinking when they were asleep. In the context of modern sleep science, open eyes allow more light perception and are important for the regulation of circadian rhythms.

During their sleep, the Quran describes sunlight that comes with sunrise and leaves at sunset and to maintain the light-dark cycle, “And you might have seen the sun, when it rose, declining to the right from their Cave, and when it set, turning away from them to the left, while they lay in the midst of the Cave. That is one of the signs of Allāh” [verse 18.17]. New discoveries revealed that a regular light-dark cycle is essential for the calibration of circadian rhythms, and maintenance of the circadian pattern of body functions and hormonal secretion.[28] To create a suitable environment for sleep, the Quran mentions that the hearing of the boys was sealed up during their entire sleep period, “Therefore, We covered up their (sense of) hearing (causing them to go in deep sleep) in the Cave for a number of years” [verse 18.11]. Although sensitivity to noise decreases during sleep, modern scientists believe that the sleeping body still responds to noise stimulation.[29] Noise during sleep has a negative impact on the quality of sleep because it increases arousal, increases changes in sleep stages, decreases slow wave sleep, and disturbs the rhythmicity of rapid eye movement (REM) sleep.[29,30] In addition, noise during sleep may disturb the autonomic and endocrine responses of the body. Although autonomic reactions that occur during sleep may be small, their accumulation over time may result in harmful effects, such as increased risk for cardiovascular disease.[31] Subjects do not become adapted to these changes following long exposure times.[29]

Dreams

Detailed discussion of dreams in the Muslim culture is beyond the scope of this article. Instead, we provide an overall summary of the importance of dreams in Muslim culture. Muslims in general have great interest in dreams and dream interpretation. In general, Muslims consider dream to be a kind of supernatural perception. One Hadith states that the Prophet (pbuh) said, “A good dream vision of a pious man is a forty-sixth part of prophecy” [SM 2263]. It has also been reported that the Prophet (pbuh) said, “A good vision (ru’ya) is from Allāh and a bad dream (hulm) is from Satan; so if one of you sees anything (in a dream which he dislikes), he should spit on his left side thrice and seek refuge with Allāh from its evil, and then it will never harm him” [SB 3118).

Oneiromancy is a traditional type of dream interpretation that is common in the Muslim world. In general, Muslims have much higher regard for dreams and dream interpretation than people from Western societies.[4] Muslim countries traditionally used the terms Tabir or Tafsir for “dream interpretation”, and dreams continue to play an important role in the lives of modern Muslims.[32,33] Muslim interest in dreams and dream interpretation has not been well documented in the English literature, and most Western dream researchers are not familiar with the rich traditions of dreams and dream interpretation in Islam.[4] The theories, insights, and observations of dreams proposed by Muslims over the past 1400 years correspond with many of the recent theories developed by Western psychologists during the past 150 years.[4] Traditionally, Muslims believe that dreams appearing in the last third of the night are more truthful. This correlates with the current scientific understanding that the longest periods of REM sleep occurs during the last third of the nocturnal sleep period, when dream imagination is most active.[4]

The Quran uses several terms to refer to dreams, such as ru’ya (vision) (verses 17.60, 37.105, 48.2), hulm (dream) (verses 21.5, 52.3), manam (sleep) [verse 37.10], and bushra (tidings) [verse 10.6]. Because of the central role of the Quran in the Muslim faith, discussions of dreams are fundamental to Islamic dream interpretation. Dream description plays a major role in three Sūras (chapters) of the Quran:

1. Sūra 12, Yussuf (Joseph): This Sūra provides a condensed version of the story of Joseph and some of the best known references to dream interpretation.
2. Sūra 37, As-Sāffāt (Ranks): This Sūra focuses on Allāh's command to the Prophet Abraham to sacrifice his son.
3. Sūra 8, Al-Anfāl (Spoils): This Sūra describes a dream of Prophet Muhammad (pbuh). “(And remember) when Allāh showed them to you as few in your (i.e., the Prophet's) dream; if He had shown them to you as many, you would surely have been discouraged, and you would surely have disputed making a decision. But Allāh saved you” [verse 8.43]. This verse describes the experience of the Prophet (pbuh) the night before a particular battle (Badr), when the Muslim army was across the valley from its enemy.

The night journey (Laylat al-Mi’raj) in Sūra 17 (Al-Isrā) says, “Glory be to Him (Allāh) Who took His slave (Muhammad) for a journey by night from Al-Msajid Al-Harām (in Mecca) to Al-Masjid Al-Aqsā (in Jerusalem) whose surroundings We have blessed, that We might show Him (Muhammad) some of Our signs” [verse 17.1]. Some Western scholars who have written about dreams in the Quran consider this journey as one of the dreams of Muhammad (pbuh).[4,34] However, although this journey occurred in a short period in one night, in the Muslim faith, this miraculous journey is considered to be a physical journey, not a dream. In particular, the body and soul of Muhammad (pbuh) travelled from Mecca to Jerusalem and then ascended to heaven. This led him to the wonders of heaven, where he met with many prophets and messengers who had gathered to meet him, and He led them in prayers. Therefore, we will not discuss this journey as a dream.

Some interpreters of the Quran have interpreted verse 39.42 (“It is Allāh who takes away the souls (Wafat) at the time of their death, and those that die not during their sleep. He keeps those (souls) for which He has ordained death and sends the rest for a term appointed. Verily, in this are signs for people who think deeply”) as Allāh seizing souls during death and sleep (dream). For instance, the Islamic scholar, Al-Qurtubī (1214-1273 C.E.), noted that true dreams are visions experienced while the soul is separated from the body during sleep, whereas nightmares and lying dreams occur when the soul has returned to the body, but before it has again taken firm root.[11]

Numerous Muslim philosophers have proposed theories of dream interpretation. Ibn Arabi (1164-1240 C.E.) proposed a metaphysical system that merged Islamic theology and Greek philosophy.[4,35] Ibn Sirin (653-728 C.E.) is the best-known dream interpreter in Islamic history,[4,36] and his method of dream interpretation reflects the fact that dream interpretation is important in the Quran and Hadith. He proposed that the interpretation of dreams depends on the personal characteristics and life circumstances of the individual.[4] Ibn Khaldūn, a great Muslim scholar and thinker (1332-1402 C.E.), considered dream interpretation to be a science.[37] In the monumental Muqaddimah (An Introduction to History), he classified three types of dreams: (i) dreams from Allāh (Allāh), which are clear and unmistakable in their meaning and content; (ii) dreams from Angels, which are received in the form of allegory and require interpretation; and (iii) dreams from Satan, which are confused dreams that are futile.[2,37]

Go to:

Conclusion

In the past few decades, there has been a significant increase in our knowledge of sleep physiology, sleep disorders, and the importance of sleep. Islam and other ancient religions also provide significant information about the historical and cultural views of sleep, and these precede modern scientific studies by hundreds or thousands years.[1,2] The Quran describes different types of sleep, and these correspond with different sleep stages identified by modern sleep scientists. About 1400 years ago, Muhammad (pbuh) stressed the importance of sleep for good health and the Quran stresses the importance of the alteration of night and day. A nap (Qailulah) is a well-established cultural practice in the Islamic culture. For some Muslims, the nap has religious dimensions. Modern sleep scientists acknowledge the beneficial effect of short naps. Muslims have been following certain sleep habits for hundreds of years, following the instructions and practices of their Prophet (pbuh). Modern sleep scientists currently recommend many of these same practices. Dream interpretation is an established science in the Muslim literature and Islamic theories of dream interpretation correspond with many theories currently proposed by modern sleep scientists.[4]

We suggest that sleep scientists examine religious literature to understand the views, behaviors, and practices of ancient people in regard to sleep and sleep disorders. Such studies may help to answer unresolved questions in sleep science or lead to new areas of inquiry.

Source of all the fantastic research above....

Sleep!

7 foods to help you sleep





This will make you fall asleep in 15 minutes
 

Simple exercises to help you sleep

Sleep myths...or not?

Comments are very welcome on this blog.

So..about habits....why not encourage debate and discussion?

Why not start with this - do you agree with everything said on this video?

Work Life Balance

Why are habits hard to keep?

One reason - at least for me - is that, being self-employed, work can so easily spill over into 'own time' and the result is no 'life' at all. Taking today (Sunday) as an example, I have had over 15 emails about work plus numerous texts and as a result have been sitting here dealing with 'stuff' for the past three hours.

And really nothing has been achieved.

Stop business taking over!  Mark Suster writes about how critical to success it is be obsessed with work, but warns of his own consequences of doing so.(Even more difficult for women. Recent Pew Research studies show that while 66% of women rate career as a high priority, 56% of working mothers say it’s either very or somewhat difficult for them to balance work and family. )



Here are some signs of an unhealthy work-life balance:

According to the HSE, 39% of all work related illnesses in 2013-14 were caused by work stress, depression or anxiety which can cause early burnout.

Achieving a better work/life balance is essential to ensure you can give your all at work, while still enjoying personal time away from the office.

The two things I would recommend the most when trying to optimise your work/life balance in 2015 are practising good time management and ensuring you take time away from work to rest and re-energise. 

A Mental Health Foundation survey found:

• one third of respondents feel unhappy or very unhappy about the time they devote to work
• more than 40% of employees are neglecting other aspects of their life because of work, which may increase their vulnerability to mental health problems 
• when working long hours more than a quarter of employees feel depressed (27%), one third feel anxious (34%), and more than half feel irritable (58%). 
• the more hours you spend at work, the more hours outside of work you are likely to spend thinking or worrying about it. 
• as a person’s weekly hours increase, so do their feelings of unhappiness. 
• many more women report unhappiness than men (42% of women compared with 29% of men), which is probably a consequence of competing life roles and more pressure to 'juggle'. 
• nearly two thirds of employees have experienced a negative effect on their personal life, including lack of personal development, physical and mental health problems, and poor relationships and poor home life.

Helping yourself

The following actions may help even in a self-employed situation:

• Take personal responsibility for your work-life balance. This includes speaking up when work expectations and demands are too much. Employers need to be aware of where the pressures lie in order to address them.
• Try to 'work smart, not long'. This involves tight prioritisation - allowing yourself a certain amount of time per task - and trying not to get caught up in less productive activities, such as unstructured meetings that tend to take up lots of time. 
• Take proper breaks at work, for example by taking at least half an hour for lunch and getting out of the workplace if you can.(I have decided to walk to work sometimes which takes longer but ensures exercise, walking and fresh air)
• Try to ensure that a line is drawn between work and leisure. If you do need to bring work home try to ensure that you only work in a certain area of your home - and can close the door on it. (This computer and textbooks is in one room; teaching room is another room - and that's it) 
• Take seriously the link between work-related stressand mental ill health. Try to reduce stress, for example through exercise, relaxation or hobbies.(More tips here)
• Recognise the importance of protective factors, including exercise, leisure activities and friendships. Try to ensure that these are not sacrificed to working longer hours, or try to ensure that you spend your spare time on these things. 
• Maybe even move country and work remotely?
• Watch out for the cumulative effect of working long hours by keeping track of your working hours over a period of weeks or months rather than days. Take account of hours spent worrying or thinking about work when assessing your work–life balance. These are a legitimate part of work and a good indicator of work-related stress. If possible, assess your work–life balance with your colleagues and with the support and involvement of managerial staff. The more visible the process, the more likely it is to have an effect. 
• Change jobs?  But teachers have it especially tough.

I have decided to ignore emails i.e. postpone them, if they arrive after 7pm or on a Sunday.

Here's a free booklet on work/life balance...

From the Guardian: 

1. Step away from the email

Earlier this year, a report circulated that a French law banned employees from checking work emails after 6pm. It wasn’t true but fitted with our notion of the French as a nation of slackers favouring long lunches, five-day weekends and plenty of slap and tickle while les rosbifs carried on working through the night. But maybe there should be a law against after-hours fielding of bosses’ emails? “It would be impossible to enforce,” says Leeds-based life coach Melanie Allen. “But companies should think about productivity. Is this incessant checking of emails and social media by their employees adding to productivity or just pointless stress?”

2. Just say no

If you’re available 24/7 to your boss’s – with all due respect – increasingly loopy and unremitting demands, and you’re the kind of person who as a result gets overloaded, try harnessing the power of no. Allen advises: “If you tend to say yes without thinking when you’re asked to do something extra, stall. Don’t answer straight away. Say you’ll get back to the person asking, then use that time to think clearly about whether to say yes or no. If you want to say yes, fine. But if you want to say no, say no and keep saying it. Don’t justify your actions or give excuses. There’s no need to be nasty or rude.” The Mental Health Foundation recommends that when work demands are too high, you must speak up. Your role model here might well be Eric Cantona: in the Ken Loach film Looking for Eric, he instructs a dithering Englishman on the power of saying no. Or rather “non”.

Cantona: non. Photograph: Vittorio Zunino Celotto/Getty Images

3. Work smarter, not harder

There is a body of opinion that you should work more and sleep less. It often takes Margaret Thatcher as a role model: she only needed four hours sleep and look what she did to the country! These days they call it sleep hacking – training your mind and body to need less sleep. But that trend is all wrong, argues US academic Matt Might in his work-life balance blog. Think of it this way, he suggests: “The equation for work is: output = unit of work / hour × hours worked. ‘Work more, sleep less’ people tend to focus too much on the hours worked part of the equation. The unit of work / hour part of the equation – productivity – is just as (if not more) important.” In its advice on work-life balance, the Mental Health Foundation counsels: “Work smart, not long.” What does that mean in practice? “This involves tight prioritisation – allowing yourself a certain amount of time per task – and trying not to get caught up in less productive activities, such as unstructured meetings that tend to take up lots of time.” We’ve all been there, wishing we weren’t stuck in the same room as a bunch of fatuous blowhards – or, as Michael Foley puts it in his superb book The Age of Absurdity, “the colleagues who speak at length in every meeting, in loud confident tones that suggest critical independence, but never deviate from the official line”.
Clearly, though, many of us are not working smart, but – and there’s no easy way to put this – stupid. British productivity remains low while the number of hours we work exceeds that of some of our European neighbours. One result of this is the dismal array of statistics set out by the Mental Health Foundation: when working long hours 27% of employees feel depressed, 34% feel anxious and 58% feel irritable.

4. Leave work at work

Imagine you’re just about to leave your workplace, possibly for cocktails at TGI Fridays, even though it’s actually Tuesday. Before you do, write a note to yourself listing outstanding tasks or any work things that are on your mind. “Then shut the diary, turn off your PC, store your message and leave it.” counsels Allen. “Focus on the image of shutting the diary, saving the message or turning off your PC.” If this is not possible, she recommends what she calls a stop-breathe technique. What does that mean? “Take a slow breath and acknowledge that you’ve left. If you can’t do that at the office door, when you’re getting a train or bus and the door closes, imagine that’s the end of your working day. Or if you’re in your car, sit at the wheel for a short while before you start the engine.”
Closure is a big theme among those offering tips to a healthy work-life balance: the Mental Health Foundation says that if you do happen to take work home with you, you should try to confine it to a certain area of your home – and be able to close the door on it.

Just leave it. You don’t have time to tidy. Photograph: Sarah Lee

5. Forget about perfection

The injunction to put work away for the day sounds fine, but hold on. It’s surely not as simple as that. As you leave work, you realise you haven’t done something as well as you could. You turn on your heel and go back to do it right. Is that so very wrong? “Well,” says Allen, “some people find it very hard to let things go. I call it ‘good enough versus fabulous’. Sometimes, if you’re overworked, you need to explicitly tell yourself that what you’ve done may not be perfect, but it is good enough.” She cites the example of a woman who goes back to full-time work and finds that her partner doesn’t do the laundry as well as she used to; he just piles mangled T-shirts with their sleeves still inside out on the radiators. “But she has to let that go because the alternative is she takes on more work when she’s already stressed out. What I’m saying is, don’t put extra pressure on yourself when you don’t need to – at work or at home.” As Netmums tells working mothers in its top 10 tips for work-life balance: “Give yourself a break. It doesn’t matter if your home’s not immaculate and your children aren’t fed super-nutritious, cooked-from-scratch food every day.”

6. Don’t be a martyr

“There is also the tendency I come across where somebody will say, ‘I have to do everything round here,’” says Allen. “To feel like a martyr gives some people a great deal of pleasure – they feel they’re powerful and busy.” And what’s wrong with that? “It’s worth thinking about how infuriating that is for other people. The reason most people are martyrs is that they want the approval of others; if they realise martyrdom – just doing all the work – is exasperating to be around, they might stop behaving that way.”

7. Ease off the adrenaline

Do you need the rush of adrenaline all the time, whether it’s at the gym, in the sack or at the coalface of paid employment? “You really ought to monitor that,” says Allen. “You need to ask yourself how well your life is really going. What happens often is that those hooked on adrenaline hop from one rush to another – from one task to another, from work to gym. What’s that like for your family and friends to be around? Not much fun, especially when you crash – which inevitably you will.”

8. Think about retirement

“Some people are wedded to work, especially if they’re self-employed,” says Allen. “But I get them to ask themselves: if work is the only thing you do, then what happens if you lose your job or if your business fails? I don’t underestimate the difficulties of putting work back in its box at a time of austerity, but I try to encourage my clients to think of it this way: for most people there will be gaps in employment. What do you do then? And what about when you retire? Sure, you may well carry on working in a part-time capacity, which I think is a good thing, but you will need other interests in life when work becomes less important.”
Is she talking about hobbies? Stamp collecting, perhaps? “No, that does sound old-fashioned. But we all need interests we can fall back on. We all need something we can fall back on that isn’t work.” The Mental Health Foundation reckons that overworked people should try to reduce stress through exercise, relaxation or hobbies. Throwing darts at a picture of your boss is a satisfying way of cultivating all three de-stressors at once.

9. Make ’em wait

One way to avoid being incessantly available is to make it clear to your colleagues that you will reply to emails within 24 or 48 hours. “As long as you’re reliable about replying in the end, it’s surprising how little this bothers people,” argues Oliver Burkeman, author of Help! How to Become Slightly Happier and Get a Bit More Done. Quite so, but texting is based on different parameters – to send a text is to expect a quick, even immediate reply. But fear not, remember point two - just say no. You need to make it clear that you’re not endlessly available for work queries outside working hours. Admittedly, that’s easier said than done.

10. Set your own rules

“You really need to find your own work-life balance, probably with the help of others,” says Allen. “The important thing is to ignore the shoulds – the shoulds that comes from other people or from you internalising others’ mindsets. You have to rely on your own intuition.”
We are witnessing a generational shift in our attitudes to work. Millennials (those born after 1980) are more likely than their elders to blur the lines between work and home. Some 81% of them think they should set their own work patterns. For some, that might involve virtual meetings (by Skype, for example) rather than real ones, the opportunity to work from home when they want to and, ideally, a no-recrimination clause in their contract that would be activated when they tell their boss to shove it when she asks them to work next Sunday.

 14 steps here!

Tweaks

To achieve these habits:

• Kindness
• Liquid
• Exercise
• Sleep
• Quiet
• Read
• Walk
• Skill

I need to make other changes to my day to allow for the time .The longer posts details and the 'whys' and the 'wherefores' but then there's the tweaks - little changes.


So:

1. No facebook/twitter except via mobile phone which is laborious and thus a deterrent. Exception: where it's urgent and/or for business

2, Bed by 10pm - (Sleep , quiet, read) 

3. No TV except on Sundays. Use the evenings for piano (Skill)

4. Walk to the gym in the morning - it's only slightly slower than car and traffic (Walk, exercise)

5. Up early, hmmm...difficult  (Quiet, read)

6. Timetable early morning classes if possible (Exercise)

7. Only deal with emails early morning and early evening - two blocks of time , The world can turn without immediate answers

8. Big glass water before every meal (Liquid)

9. Carry change in pocket if in town - for homeless (Kindness)

10. Breathe deeply where possible, for at least five minutes a day (Quiet, exercise, sleep)

11. Get a notebook and write down five tasks/objectives each night and then achieve them the next day,  

12. Read a daily affirmation with gratitude 

13. Write this blog up at the end of every day and see how the habits are doing

BREATHING

Here’s how to do it:

1. Simply get comfortable in any position and put your hands on your chest and stomach.
2. To maximize oxygen intake, it’s important to learn to breathe from your abdomen (“belly breathing”) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
3. Breathe in through your nose, hold the breath for a few seconds and then exhale through your mouth. The time it takes to exhale should be about twice what it is to inhale. (Many suggest a 4:7:8 pattern – 4 to inhale, 7 to hold, and 8 to exhale.) Let go of other thoughts while you breathe.
4. Do 4-8 breath cycles 1-3 times every day.

 







If you’re having trouble focusing on just your breath, consider incorporating a simple repetitive movement or phrase. In an Italian study, researchers asked two groups of participants to repeat yoga mantras or part of the rosary (the Ave Maria, in case you’re curious) six times a minute to correspond with natural circulatory fluctuations in the human system. The rhythmic recitation allowed both sets of participants to synchronize their cardiovascular patterns and increase their oxygen intake. Both groups reported a greater sense of well-being and displayed favorable physiological changes (greater Baroreflex sensitivity and less variable heart rate).

Read more: http://www.marksdailyapple.com/deep-breathing/#ixzz3Nep5JHxP

1. Breathing Detoxifies and Releases Toxins
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.

2. Breathing Releases Tension
Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity
Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.

4. Breathing Relieves Emotional Problems
Breathing will help clear uneasy feelings out of your body.

5. Breathing Relieves Pain.
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.

6. Breathing Massages Your Organs
The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.

7. Breathing Increases Muscle
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.

8. Breathing Strengthens the Immune System
Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.

9. Breathing Improves Posture
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.

10. Breathing Improves Quality of the Blood
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

11. Breathing Increases Digestion and
Assimilation of food
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.

12. Breathing Improves the Nervous System
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

13. Breathing Strengthen the Lungs
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.

14. Proper Breathing makes the Heart Stronger.
Breathing exercises reduce the workload on the heart in two ways. Firstly, deep breathing leads to more efficient lungs, which means more oxygen, is brought into contact with blood sent to the lungs by the heart. So, the heart doesn't have to work as hard to deliver oxygen to the tissues. Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.

15. Proper Breathing assists in Weight Control.

If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.

16. Breathing Boosts Energy levels and Improves Stamina

17. Breathing Improves Cellular Regeneration

18. Breathing Elevates Moods
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain - See more at: http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html#sthash.zPTU2pBi.dpuf

 

1. Breathing Detoxifies and Releases Toxins

 
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.

2. Breathing Releases Tension

 
Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity

 
Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.

4. Breathing Relieves Emotional Problems

 
Breathing will help clear uneasy feelings out of your body.

5. Breathing Relieves Pain. 

 
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.

6. Breathing Massages Your Organs

 
The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.

7. Breathing Increases Muscle

 
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.

8. Breathing Strengthens the Immune System

 
Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.

9. Breathing Improves Posture

 
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.

10. Breathing Improves Quality of the Blood 

 
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

11. Breathing Increases Digestion and Assimilation of food

 
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.

12. Breathing Improves the Nervous System

 
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

13. Breathing Strengthen the Lungs

 
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.

14. Proper Breathing makes the Heart Stronger.

 
Breathing exercises reduce the workload on the heart in two ways. 

Firstly, deep breathing leads to more efficient lungs, which means more oxygen, is brought into contact with blood sent to the lungs by the heart. So, the heart doesn't have to work as hard to deliver oxygen to the tissues. 

Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.

15. Proper Breathing assists in Weight Control.

If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.

16. Breathing Boosts Energy levels and Improves Stamina

17. Breathing Improves Cellular Regeneration

18. Breathing Elevates Moods

 
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain - 

See more

1. Breathing Detoxifies and Releases Toxins
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.

2. Breathing Releases Tension
Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity
Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.

4. Breathing Relieves Emotional Problems
Breathing will help clear uneasy feelings out of your body.

5. Breathing Relieves Pain.
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.

6. Breathing Massages Your Organs
The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.

7. Breathing Increases Muscle
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.

8. Breathing Strengthens the Immune System
Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.

9. Breathing Improves Posture
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.

10. Breathing Improves Quality of the Blood
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

11. Breathing Increases Digestion and
Assimilation of food
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.

12. Breathing Improves the Nervous System
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

13. Breathing Strengthen the Lungs
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.

14. Proper Breathing makes the Heart Stronger.
Breathing exercises reduce the workload on the heart in two ways. Firstly, deep breathing leads to more efficient lungs, which means more oxygen, is brought into contact with blood sent to the lungs by the heart. So, the heart doesn't have to work as hard to deliver oxygen to the tissues. Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.

15. Proper Breathing assists in Weight Control.

If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.

16. Breathing Boosts Energy levels and Improves Stamina

17. Breathing Improves Cellular Regeneration

18. Breathing Elevates Moods
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain - See more at: http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html#sthash.LlMa7Qjx.dpuf

1. Breathing Detoxifies and Releases Toxins
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.

2. Breathing Releases Tension
Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity
Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.

4. Breathing Relieves Emotional Problems
Breathing will help clear uneasy feelings out of your body.

5. Breathing Relieves Pain.
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.

6. Breathing Massages Your Organs
The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.

7. Breathing Increases Muscle
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.

8. Breathing Strengthens the Immune System
Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.

9. Breathing Improves Posture
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.

10. Breathing Improves Quality of the Blood
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

11. Breathing Increases Digestion and
Assimilation of food
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.

12. Breathing Improves the Nervous System
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

13. Breathing Strengthen the Lungs
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.

14. Proper Breathing makes the Heart Stronger.
Breathing exercises reduce the workload on the heart in two ways. Firstly, deep breathing leads to more efficient lungs, which means more oxygen, is brought into contact with blood sent to the lungs by the heart. So, the heart doesn't have to work as hard to deliver oxygen to the tissues. Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.

15. Proper Breathing assists in Weight Control.

If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.

16. Breathing Boosts Energy levels and Improves Stamina

17. Breathing Improves Cellular Regeneration

18. Breathing Elevates Moods
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain - See more at: http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html#sthash.zPTU2pBi.dpuf

1. Breathing Detoxifies and Releases Toxins
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.

2. Breathing Releases Tension
Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity
Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.

4. Breathing Relieves Emotional Problems
Breathing will help clear uneasy feelings out of your body.

5. Breathing Relieves Pain.
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.

6. Breathing Massages Your Organs
The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.

7. Breathing Increases Muscle
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.

8. Breathing Strengthens the Immune System
Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.

9. Breathing Improves Posture
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.

10. Breathing Improves Quality of the Blood
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

11. Breathing Increases Digestion and
Assimilation of food
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.

12. Breathing Improves the Nervous System
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

13. Breathing Strengthen the Lungs
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.

14. Proper Breathing makes the Heart Stronger.
Breathing exercises reduce the workload on the heart in two ways. Firstly, deep breathing leads to more efficient lungs, which means more oxygen, is brought into contact with blood sent to the lungs by the heart. So, the heart doesn't have to work as hard to deliver oxygen to the tissues. Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.

15. Proper Breathing assists in Weight Control.

If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.

16. Breathing Boosts Energy levels and Improves Stamina

17. Breathing Improves Cellular Regeneration

18. Breathing Elevates Moods
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain - See more at: http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html#sthash.zPTU2pBi.dpuf

1. Breathing Detoxifies and Releases Toxins
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism.

2. Breathing Releases Tension
Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity
Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.

4. Breathing Relieves Emotional Problems
Breathing will help clear uneasy feelings out of your body.

5. Breathing Relieves Pain.
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.

6. Breathing Massages Your Organs
The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.

7. Breathing Increases Muscle
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.

8. Breathing Strengthens the Immune System
Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.

9. Breathing Improves Posture
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.

10. Breathing Improves Quality of the Blood
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

11. Breathing Increases Digestion and
Assimilation of food
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.

12. Breathing Improves the Nervous System
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

13. Breathing Strengthen the Lungs
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.

14. Proper Breathing makes the Heart Stronger.
Breathing exercises reduce the workload on the heart in two ways. Firstly, deep breathing leads to more efficient lungs, which means more oxygen, is brought into contact with blood sent to the lungs by the heart. So, the heart doesn't have to work as hard to deliver oxygen to the tissues. Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.

15. Proper Breathing assists in Weight Control.

If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.

16. Breathing Boosts Energy levels and Improves Stamina

17. Breathing Improves Cellular Regeneration

18. Breathing Elevates Moods
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain - See more at: http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html#sthash.LlMa7Qjx.dpuf