Sleep is considered to be the most important thing for mental health.💞💫

 Sleep is considered to be the most important thing for mental health.💞💫

 The three pillars of health are nutrition, physical exercise, and sleep. All three of these are connected.

For example, if you don't sleep well, you may not eat well. People get food cravings when they haven't slept well, and they often crave a food with lots of carbohydrates (carbs) like a cookie. And when you are tired, the last thing you want to do is go to the gym.

People who are fully functioning pay attention to all three. They must all be working together for better health.

Here are some other health benefits of sleep:

🌿promotes growth

🌿helps heart health

🌿supports weight management

🌿helps combat germs and keep your immune system strong

🌿reduces risk of injury

🌿increases attention span

🌿boosts memory and learning

Find out if melatonin is safe, its side effects and if it helps you sleep🎗

How much sleep should adults get?

Studies show that adults should get seven to eight hours a night for good health. Some people insist that they can get away with four or five hours of sleep. While these so-called "short sleepers" do exist, they are a very small percentage of the population.

The rest of the self-identified "short sleepers" are mostly staying alert by drinking coffee or other caffeinated drinks. Not getting enough sleep can raise the risk of health consequences.

However, getting enough sleep isn't just about the number of hours you're asleep. It's also about the quality of sleep and that you stay on a regular schedule so that you feel rested when you wake up.

Learn about anxiety symptoms and when to know if you need help

How much sleep should children get?

According to the U.S. Department of Health and Human Services, these are the recommended number of hours of sleep based on a child's age:

Newborns: 14-17 hours a day

Babies: 12-16 hours a day (including naps)

Toddlers: 11-14 hours a day (including naps)

Preschoolers: 10-13 hours a day (including naps)

School-aged children: 9-12 hours each night

Teenagers: 8-10 hours each night

What are some health risks of not getting enough sleep?

Not enough sleep or routinely getting broken sleep is linked with seven of the 15 leading causes of death in the U.S. These include:

Heart disease

Cancerous tumors

Diseases related to the brain, such as stroke and brain aneurysms

Accidents

Diabetes

Sepsis

High blood pressure

It's not healthy to deprive yourself of sleep because sleep supports all aspects of normal brain and body function.

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What are some tips for better sleep?

Here are some tips to help you get a better night sleep:

Avoid late-night snacking, sugar, caffeine, and alcohol.

Turn off electronics, TVs, and computers two hours before bed. The blue light from these devicescauses your brain to stay active. Turning them off a couple hours before bed gives your brain a chance to unwind and get ready for sleep.

Store all digital devices (e.g., smartphone, tablet, laptop, etc.) in an area of the house other than the bedrooms.

Sleep in a dark room because light stimulates our brains.

Use an alarm clock rather than your smartphone or tablet as a wakeup device.

Keep room temperatures on the cooler side – ideally low to mid-60s.

Aim for a consistent bedtime routine and sleep schedule to help your body stay on a regular track. Find a good time for you to go to sleep every night and wake up at the same time every morning. It's also important to keep that same schedule even on the weekends.

Find out about social media's impact on our mental health and tips to use it safely

What happens to your brain when you don't get enough sleep?

Sleep deprivation affects your ability to remember, concentrate, and make good decisions. Your reaction time is also reduced. A sleep-deprived driver has the same poor response time as someone who is legally drunk.

Not getting enough sleep makes us more emotionally unstable. Lack of sleep can cause you to have very strong emotions, such as extreme sadness or anger.

Sleep experts say we should get at least seven hours of slumber each night. But as many as one in three Americans routinely sleeps for less than six hours—a trend that can have serious health ramifications.

A single night of poor sleep can leave you feeling cranky and unmotivated. You may be too tired to work efficiently, to exercise, or to eat healthfully. And over time, continued sleep deprivation raises the risk for a number of chronic health problems, including obesity, diabetes, high blood pressure, and heart disease. Insufficient sleep can also leave you more vulnerable to mental health issues such as depression and anxiety. There's even some evidence that insufficient sleep makes your more prone to the common cold if you're exposed to the cold virus.

In rare cases, insufficient sleep can even more dangerous. A sleep shortfall can lead to daytime drowsiness and "microsleeps." Microsleeps are brief bouts of sleep that occur during the day that usually last just a few seconds. If you've ever briefly nodded off while sitting through a lecture, you've experienced a microsleep. They usually last just a few seconds but can go on for 10 or 15 seconds—and pose a grave danger if they happen while you're driving.

During a microsleep, your brain does not respond to noise or other sensory inputs, and you don't react to things happening around you. Because people are poor judges of when microsleeps will occur (and are equally poor at preventing them), they're a major factor in many motor vehicle accidents. One in 24 American drivers admitted to falling asleep while driving at least once in the previous month, according to a government report. The National Department of Transportation estimates that each year, drowsy driving is responsible for 1,550 fatalities and 40,000 nonfatal injuries in the United States.

So how do you combat insuficient sleep? The best solution is to figure out how many hours of sleep are right for you and then stick with it—even on weekends, holidays, and vacations. Basic lifestyle changes that promote sleep can also help. Exercise, avoiding caffeine, and practicing good sleep hygiene are some of the ways to get your best rest.

– By Julie Corliss
Executive Editor, Harvard Heart Letter

You can read more about sleep problems—and how to treat them—in the Harvard Special Health Report, Improving Sleep: A guide to a good night’s rest.🎇✨🎉

 

Health Is a Gift from Allah💫

Protecting the gift

Alhamdulillah, all praise is due to Allah, who created us in the best form and provided us with countless blessings — among the greatest of which is our health.

The Prophet Muhammad ﷺ said:

“There are two blessings which many people waste: health and free time.”
(Sahih al-Bukhari, 6412)

This hadith reminds us that while we may own our bodies, they are in reality an amanah — a trust from Allah. Our strength, our eyesight, our minds, our hearts — all of these are temporary gifts meant to be used in service of what pleases Him.

Too often, we only recognize the value of our health when we lose it. When we're sick, suddenly salah becomes harder. Fasting becomes burdensome. Even small acts of kindness or helping our families feel like a struggle. That's when we realize what a powerful blessing good health truly is.

So how do we show gratitude for this gift?

🛐 Use your health in obedience to Allah. Worship while you're able. Help others. Learn and teach. Every good deed becomes more accessible when you're strong and well.

🍽️ Take care of your body. The Prophet ﷺ taught moderation in food, drink, and sleep. He said:

“Your body has a right over you.” (Sahih al-Bukhari)
Exercise, eat clean, and rest — not for vanity, but because it’s part of honoring the trust Allah gave you.

🤲 Make du‘a for health and well-being. The Prophet ﷺ often prayed:

“O Allah, grant my body health. O Allah, grant my hearing health. O Allah, grant my sight health. There is no deity but You.” (Ahmad, Tirmidhi)

🕒 Don’t delay good deeds. You never know when illness or old age may make certain actions more difficult. Use your time and strength wisely while you have them.

Let us remember to be grateful not just in words, but in how we live. Every breath we take, every step we walk, every task we accomplish with ease — it's all from Allah.

May Allah grant us health, preserve our wellness, and allow us to use it in His service. Ameen.🎇✨🎉

Knowing you're healthy involves paying attention to a mix of physical, mental, and lifestyle indicators. Here are some reliable signs and methods to assess your overall health:

🩺 Physical Signs of Good Health

Stable weight – Your weight stays consistent (not drastically gaining or losing without trying).

Regular energy levels – You don’t feel excessively tired throughout the day.

Normal vital signs:

Heart rate: 60–100 bpm

Blood pressure: around 120/80 mmHg

Respiratory rate: 12–20 breaths/min

Healthy skin and hair – Clear skin and strong, shiny hair can reflect good internal health.

Normal digestion – Regular bowel movements (1–3 times/day), minimal bloating, no frequent stomach discomfort.

Strong immune response – You don’t get sick often and recover quickly when you do.

🧠 Mental and Emotional Health Indicators

Stable mood – Emotions are balanced; not overly anxious, sad, or angry without cause.

Clear thinking – Good concentration, memory, and decision-making.

Healthy relationships – You can maintain connections and communicate well with others.

Sleep quality – You fall asleep easily, sleep ~7–9 hours, and wake up feeling rested.

🧬 Medical Assessments (Objective Tests)

Annual physical check-up – A doctor checks vital signs, listens to your heart/lungs, etc.

Blood tests:

CBC (Complete Blood Count)

Cholesterol levels

Blood sugar (glucose)

Vitamin and mineral levels (e.g., vitamin D, iron)

BMI and body composition – Helps assess fat vs. muscle mass.

Screenings – Depending on age/gender (e.g., pap smear, mammogram, colonoscopy).

🍎 Healthy Lifestyle Habits

Balanced diet – Eating a variety of whole foods, fruits, vegetables, lean proteins, and healthy fats.

Regular exercise – At least 150 minutes of moderate-intensity activity per week.

Hydration – Drinking enough water daily.

Avoiding harmful habits – Such as smoking, excessive alcohol, or substance use.

The Prophet ﷺ said:
“The son of Adam does not fill any vessel worse than his stomach. It is enough for the son of Adam to eat a few mouthfuls to keep his back straight. If he must, then a third for his food, a third for his drink, and a third for his breath.” (Tirmidhi)

Overeating is discouraged. Moderation keeps both body and soul healthy.

3. Manners of Eating (Adab al-Akl)

Begin with Bismillah (In the name of Allah).

Eat with the right hand.

Eat from what is in front of you (not reaching over others’ food).

Do not waste food: “Indeed, the wasteful are brothers of the devils.” (Qur’an 17:27).

Express gratitude by saying Alhamdulillah after eating.

Eating together (with family or community) is encouraged—it brings blessings.

4. Fasting and Self-Control

Fasting in Ramadan teaches Muslims discipline, patience, and awareness of Allah.

Avoiding excess, greed, and waste is part of a good Muslim’s dietary habit.

5. Cleanliness and Purity

Food should be clean and prepared in a hygienic way.

Utensils and eating areas should be pure.

Hands should be washed before and after meals.

✨ In short:
Islamic dietary habits are about eating halal food, avoiding haram, practicing moderation, showing gratitude, and maintaining cleanliness. It’s not just about the body—it’s an act of worship and a way to strengthen faith.

🧭 Self-Check Questions

Ask yourself:

Do I feel well most days?

Do I sleep well and wake up refreshed?

Am I able to handle stress without feeling overwhelmed?

Do I recover from illness quickly?

Above all, we must all trust in God’s provision.

This is what will bring peace of mind in our lives.🎀