Sleep and Relaxation
Sleep
As alluded to already, one may have to adjust one’s sleep pattern. The Sunnah of sleeping after Zuhr (qaylula), is practised by many to help them re-energise. For workers fasting, the time immediately upon arriving home is ideal. Sleep can also stave off hunger. Just remember to make an intention before flopping down in exhaustion!
An oft-neglected Sunnah is to talk less after Isha and to sleep early. After a whole day of fasting and the long rakahs of Tarawih, most of us are pretty tired and so should be able to take advantage of this practice. Consequently, one should have more energy in the day.
Allah SWT tells us in the Qu’ran that He made the night a time for rest.
Bad habits of our era that have upset good sleep routines:
· Electricity (able to stay up very late)
· Electronic devices (computers, phones, tablets, games, TV)
· Caffeine
· Eating late
Habits for good sleep:
· Stop eating by 7pm
· Electronic gadgets off by 7-8pm
· Reduce/remove caffeine from our diet
· Have a wind down evening routine
· In bed by 10pm regularly
Relaxation
Tips for having a refreshing break in the day:
1. Close your eyes and take 10 deep breaths. I know it sounds a bit cheesy, but it really works. Try it. Find a place where you can sit down, close your eyes, smile to yourself and take a few deep breaths. Imagine tension, stress and anxiety leaving your body as you breathe out, and tranquillity, positivity and relaxation filling your mind with every breath that you take.
2. Say thank you. Grab a note card and your favourite pen and write a quick thank you to someone you appreciate. This simple act of gratitude will take your focus away from any pressing problems and will put you in a good mood.
3. Re-hydrate yourself. First drink a full glass of water. Second splash some water on your face: warm to relax, cold – to wake up and energize yourself.
4. Eat an apple. S-L-O-W-L-Y. Wink. If you are fasting now, keep this one until after. In the middle of a busy day, when you feel rushed, take a 2-3 minute break to eat an apple (or another fruit that you like). Just do it very slowly. Notice the flavor, the texture, the freshness. Doing something at a slow pace might feel weird, even annoying at first. But after a few minutes you feel much calmer and less stressed.
5. Do something artistic. Write a short, funny poem and dedicate it to your friend or spouse. Draw a picture for your kids. Let your creative side shine!
6. Exercise. Go for a walk, breathe the fresh air.
Re-discovering what true relaxation is
What if we considered our time in prayer as rest? Isn’t our time listening and reciting Quran soothing and relaxing for us? How amazing would it be if we could use this Ramadan to rediscover what true relaxation is, and use it to replace what we would typically consider ‘leisure’ (i.e. listening to music, playing video games, etc.) and replace it with productive, effective, and spiritual leisure? Prayer gives us a calm, clear-minded state – we feel refreshed, and re-energized after prayer; dhikr leaves us calm, content, satisfied; Quran opens our hearts and our minds, increases our eman, and is a healing for us.
Ramadan gives us the opportunity and the time to start reading more, to listen/read/recite Quran, to learn something new about Islam. It gives us time to seek knowledge, to do charity, to earn abundant rewards. We must be active to embrace and seize this great opportunity.
That is not to say that during Ramadan, and in the other months of the year, we cannot do other things but we should find a way to make them productive and a source of good deeds; for example, learn archery as a Sunnah; go to the gym to look after your body, health, and to look good for your spouse; bake for your family, etc. Find activities that are good for you, that benefit others.
Finally, let’s take a quick look at how the best of examples (peace and blessings of Allāh be upon him) spent Ramadan:
1. Reciting Quran
Our Prophet (peace and blessings of Allāh be upon him) used to spend the nights of Ramadan reciting the Quran as narrated by Ibn ‘Abbas: “Jibreel used to meet him (Muhammad (peace and blessings of Allāh be upon him)) every night in Ramadan to study the Quran carefully together” [Bukhari].
Isn’t it time we find comfort in the Qur’an instead of some fictional storybook or music?
2. Observing I’tikaaf (Seclusion in the Mosque)
As noted, the Prophet (peace and blessings of Allāh be upon him) used to practice i’tikaf in the last ten days of the month of Ramadan [Bukhari]. This is a time or retreat and seclusion which is also ‘me time’. Now’s the time to develop your attachment to the mosque and recognize its beauty and find inner tranquility being away from the world.
3. Giving Charity Freely and Generously
Our Prophet (peace and blessings of Allāh be upon him) was extremely generous throughout the year, but even more during the month of Ramadan! Seek out volunteer opportunities for charities you’re passionate about, plan fundraisers, and other charitable pursuits in your spare hours.
4. Praying
The Prophet (peace and blessings of Allāh be upon him) saw his prayer as a source of peace, when he would tell Bilal to call the adhan, he said: “O Bilal, give us rest with it” [Abi Dawud].
Our prayer is a time to relax and recharge. Remember that when in prayer, it’s like a conversation with Allah (glorified and exalted be He) (I urge you to read the tafsir of Surah Fatiha)! Now don’t those chatting sessions with the pals seem incomparable to the peace and joy of a moment spent with Allah (glorified and exalted be He) brings!
5. Reading & Writing a Ramadan Journal
One final suggestion to spend your leisure time is by reading books which focus on your self-development and growth, those which increase your knowledge; read on the go on your Kindle or even listen to audio-books as you travel. It is also a great idea to write and keep a Ramadan journal, this can be a time where you go to natural surroundings that help you write freely about Ramadan and be a form of self-reflection which you can use to improve next Ramadan.
I would like to end saying that Ramadan is not about spending 11 months of the year glued to computer games, and 1 month without – it’s about disciplining the soul and changing habits so that during the year we choose a walk in the park over a video game, family time or a lecture over a TV show.
These are just some of the many ways you can spend time relaxing in Ramadan, may this be an example for us so that we can be our most productive selves during this beautiful month and to fully achieve the rewards from Allah (glorified and exalted be He), inshaaAllah.
Health Benefits of Reciting the Qu’ran
Recently a study was carried out to investigate the abovementioned effects of Holy Quran. The purpose of this study was to do a comprehensive research on the subject because previous researches were not conclusive and they were low in quality. Summarizing the findings of this research, researcher describes that, “the current study found statistically significant changes of physiological conditions, and the study supports the hypothesis that prayer does have positive effects on physiology.”
This research was conducted in university of Salford, United Kingdom. In this study, 15 male and 15 female Muslim psychology students were included and study consisted of two parts. The first part was further divided into two conditions. In first conditions the heart rate, perceived stress level, and blood pressure of participants were checked before and after reading Holy Quran. In the second condition, same factors were checked before and after reading a non-religious book in an Arabic text.
The order of the experiment was also quite interesting. Half of the students read Holy Quran first followed by the other book. Similarly, the other contingent read non-religious book first and then studied Holy Quran.
Results were concluded after using two widely used methods that are post hoc t-tests and Anova. Surprisingly enough, researchers found that blood pressure, heart rate and perceived stress levels of students dropped after reciting holy Quran. On the contrary, no significant change was noticed in students after they read the other book.
In the second part of the research, experts interviewed the students about their subjective experience of reading the Holy Quran. All of the students responded that the Holy Quran has brought a positive change in their lifestyle and it educates the people to live a better and sin free life. Most importantly, it reminds them about their faith that is Islam and takes them to their Creator and also relaxes them physically and mentally.
In the end of the study, researchers concluded that recitation of Holy Quran is seemingly beneficial both for psychological and physical well being of any individual. It can reduce perceived stress levels alongside reducing blood pressures and keeping heart rate under control.
As alluded to already, one may have to adjust one’s sleep pattern. The Sunnah of sleeping after Zuhr (qaylula), is practised by many to help them re-energise. For workers fasting, the time immediately upon arriving home is ideal. Sleep can also stave off hunger. Just remember to make an intention before flopping down in exhaustion!
An oft-neglected Sunnah is to talk less after Isha and to sleep early. After a whole day of fasting and the long rakahs of Tarawih, most of us are pretty tired and so should be able to take advantage of this practice. Consequently, one should have more energy in the day.
Allah SWT tells us in the Qu’ran that He made the night a time for rest.
Bad habits of our era that have upset good sleep routines:
· Electricity (able to stay up very late)
· Electronic devices (computers, phones, tablets, games, TV)
· Caffeine
· Eating late
Habits for good sleep:
· Stop eating by 7pm
· Electronic gadgets off by 7-8pm
· Reduce/remove caffeine from our diet
· Have a wind down evening routine
· In bed by 10pm regularly
Relaxation
Tips for having a refreshing break in the day:
1. Close your eyes and take 10 deep breaths. I know it sounds a bit cheesy, but it really works. Try it. Find a place where you can sit down, close your eyes, smile to yourself and take a few deep breaths. Imagine tension, stress and anxiety leaving your body as you breathe out, and tranquillity, positivity and relaxation filling your mind with every breath that you take.
2. Say thank you. Grab a note card and your favourite pen and write a quick thank you to someone you appreciate. This simple act of gratitude will take your focus away from any pressing problems and will put you in a good mood.
3. Re-hydrate yourself. First drink a full glass of water. Second splash some water on your face: warm to relax, cold – to wake up and energize yourself.
4. Eat an apple. S-L-O-W-L-Y. Wink. If you are fasting now, keep this one until after. In the middle of a busy day, when you feel rushed, take a 2-3 minute break to eat an apple (or another fruit that you like). Just do it very slowly. Notice the flavor, the texture, the freshness. Doing something at a slow pace might feel weird, even annoying at first. But after a few minutes you feel much calmer and less stressed.
5. Do something artistic. Write a short, funny poem and dedicate it to your friend or spouse. Draw a picture for your kids. Let your creative side shine!
6. Exercise. Go for a walk, breathe the fresh air.
Re-discovering what true relaxation is
What if we considered our time in prayer as rest? Isn’t our time listening and reciting Quran soothing and relaxing for us? How amazing would it be if we could use this Ramadan to rediscover what true relaxation is, and use it to replace what we would typically consider ‘leisure’ (i.e. listening to music, playing video games, etc.) and replace it with productive, effective, and spiritual leisure? Prayer gives us a calm, clear-minded state – we feel refreshed, and re-energized after prayer; dhikr leaves us calm, content, satisfied; Quran opens our hearts and our minds, increases our eman, and is a healing for us.
Ramadan gives us the opportunity and the time to start reading more, to listen/read/recite Quran, to learn something new about Islam. It gives us time to seek knowledge, to do charity, to earn abundant rewards. We must be active to embrace and seize this great opportunity.
That is not to say that during Ramadan, and in the other months of the year, we cannot do other things but we should find a way to make them productive and a source of good deeds; for example, learn archery as a Sunnah; go to the gym to look after your body, health, and to look good for your spouse; bake for your family, etc. Find activities that are good for you, that benefit others.
Finally, let’s take a quick look at how the best of examples (peace and blessings of Allāh be upon him) spent Ramadan:
1. Reciting Quran
Our Prophet (peace and blessings of Allāh be upon him) used to spend the nights of Ramadan reciting the Quran as narrated by Ibn ‘Abbas: “Jibreel used to meet him (Muhammad (peace and blessings of Allāh be upon him)) every night in Ramadan to study the Quran carefully together” [Bukhari].
Isn’t it time we find comfort in the Qur’an instead of some fictional storybook or music?
2. Observing I’tikaaf (Seclusion in the Mosque)
As noted, the Prophet (peace and blessings of Allāh be upon him) used to practice i’tikaf in the last ten days of the month of Ramadan [Bukhari]. This is a time or retreat and seclusion which is also ‘me time’. Now’s the time to develop your attachment to the mosque and recognize its beauty and find inner tranquility being away from the world.
3. Giving Charity Freely and Generously
Our Prophet (peace and blessings of Allāh be upon him) was extremely generous throughout the year, but even more during the month of Ramadan! Seek out volunteer opportunities for charities you’re passionate about, plan fundraisers, and other charitable pursuits in your spare hours.
4. Praying
The Prophet (peace and blessings of Allāh be upon him) saw his prayer as a source of peace, when he would tell Bilal to call the adhan, he said: “O Bilal, give us rest with it” [Abi Dawud].
Our prayer is a time to relax and recharge. Remember that when in prayer, it’s like a conversation with Allah (glorified and exalted be He) (I urge you to read the tafsir of Surah Fatiha)! Now don’t those chatting sessions with the pals seem incomparable to the peace and joy of a moment spent with Allah (glorified and exalted be He) brings!
5. Reading & Writing a Ramadan Journal
One final suggestion to spend your leisure time is by reading books which focus on your self-development and growth, those which increase your knowledge; read on the go on your Kindle or even listen to audio-books as you travel. It is also a great idea to write and keep a Ramadan journal, this can be a time where you go to natural surroundings that help you write freely about Ramadan and be a form of self-reflection which you can use to improve next Ramadan.
I would like to end saying that Ramadan is not about spending 11 months of the year glued to computer games, and 1 month without – it’s about disciplining the soul and changing habits so that during the year we choose a walk in the park over a video game, family time or a lecture over a TV show.
These are just some of the many ways you can spend time relaxing in Ramadan, may this be an example for us so that we can be our most productive selves during this beautiful month and to fully achieve the rewards from Allah (glorified and exalted be He), inshaaAllah.
Health Benefits of Reciting the Qu’ran
Recently a study was carried out to investigate the abovementioned effects of Holy Quran. The purpose of this study was to do a comprehensive research on the subject because previous researches were not conclusive and they were low in quality. Summarizing the findings of this research, researcher describes that, “the current study found statistically significant changes of physiological conditions, and the study supports the hypothesis that prayer does have positive effects on physiology.”
This research was conducted in university of Salford, United Kingdom. In this study, 15 male and 15 female Muslim psychology students were included and study consisted of two parts. The first part was further divided into two conditions. In first conditions the heart rate, perceived stress level, and blood pressure of participants were checked before and after reading Holy Quran. In the second condition, same factors were checked before and after reading a non-religious book in an Arabic text.
The order of the experiment was also quite interesting. Half of the students read Holy Quran first followed by the other book. Similarly, the other contingent read non-religious book first and then studied Holy Quran.
Results were concluded after using two widely used methods that are post hoc t-tests and Anova. Surprisingly enough, researchers found that blood pressure, heart rate and perceived stress levels of students dropped after reciting holy Quran. On the contrary, no significant change was noticed in students after they read the other book.
In the second part of the research, experts interviewed the students about their subjective experience of reading the Holy Quran. All of the students responded that the Holy Quran has brought a positive change in their lifestyle and it educates the people to live a better and sin free life. Most importantly, it reminds them about their faith that is Islam and takes them to their Creator and also relaxes them physically and mentally.
In the end of the study, researchers concluded that recitation of Holy Quran is seemingly beneficial both for psychological and physical well being of any individual. It can reduce perceived stress levels alongside reducing blood pressures and keeping heart rate under control.