{"id":184162,"date":"2025-06-05T23:44:47","date_gmt":"2025-06-05T23:44:47","guid":{"rendered":"https:\/\/news.iium.edu.my\/?p=184162"},"modified":"2025-06-05T23:44:49","modified_gmt":"2025-06-05T23:44:49","slug":"sleep-the-unsung-hero","status":"publish","type":"post","link":"https:\/\/news.iium.edu.my\/?p=184162","title":{"rendered":"Sleep: The Unsung Hero"},"content":{"rendered":"\n

By, Naufal Bin Suhaimi<\/em><\/strong><\/p>\n\n\n\n

In today\u2019s hustle-focused culture, sleep often gets treated like a luxury. It\u2019s the first thing we sacrifice to meet deadlines, scroll through social media, or squeeze in late-night entertainment. But make no mistake, as sleep isn\u2019t optional. It\u2019s one of the most vital functions for our physical, mental, and emotional well-being.<\/p>\n\n\n\n

While nutrition and exercise tend to steal the spotlight in conversations about health, sleep is the behind-the-scenes hero quietly keeping everything in balance. Without enough of it, even the best wellness efforts can fall short.<\/p>\n\n\n\n

One of the most immediate effects of poor sleep is on the brain. Sleep plays a key role in consolidating memories, improving focus, and clearing out neurological waste products. A study published in Nature Neuroscience<\/em> showed that people who got adequate sleep after learning a new task performed significantly better than those who didn\u2019t.<\/p>\n\n\n\n

Sleep deprivation, on the other hand, impairs decision-making, slows reaction time, and reduces creativity. Whether you’re a student, professional, or parent, a good night\u2019s rest can be the difference between feeling sharp and feeling sluggish.<\/p>\n\n\n\n

Sleep is not just a time of rest, it\u2019s when the body does its most important maintenance work. During the deeper stages of sleep, the body repairs muscles, tissues, and cells. Hormones that regulate growth, metabolism, and appetite are also released during sleep.<\/p>\n\n\n\n

This process is especially important for those who lead active lifestyles. Muscle recovery, immune function, and even wound healing all rely heavily on quality sleep. Skimp on rest, and you\u2019re essentially short-circuiting your body\u2019s ability to recover and defend itself.<\/p>\n\n\n\n

Believe it or not, lack of sleep can directly affect your waistline. When you’re sleep-deprived, the body produces more of the hunger hormone ghrelin<\/strong> and less of the satiety hormone leptin<\/strong>. This hormonal imbalance can lead to increased cravings, especially for high-calorie, sugary foods.<\/p>\n\n\n\n

Research from the University of Chicago found that even partial sleep deprivation led participants to consume hundreds more calories the next day. Over time, this can contribute to weight gain and increased risk of obesity.<\/p>\n\n\n\n

The connection between sleep and mental health is both strong and well-documented. Poor sleep can worsen symptoms of anxiety and depression and make emotional regulation more difficult. People who consistently get insufficient rest are more likely to feel irritable, stressed, and overwhelmed.<\/p>\n\n\n\n

Sleep allows the brain to reset emotional circuits and process daily stressors. In short, sleep isn’t just a break for the brain\u2014it\u2019s therapy.<\/p>\n\n\n\n

The effects of poor sleep compound over time. Chronic sleep deprivation has been linked to a host of serious health issues, including:<\/p>\n\n\n\n

\u2022 Cardiovascular disease
<\/p>\n\n\n\n

\u2022 Type 2 diabetes
<\/p>\n\n\n\n

\u2022 Stroke
<\/p>\n\n\n\n

\u2022 Weakened immune response
<\/p>\n\n\n\n

\u2022 Cognitive decline
<\/p>\n\n\n\n

\u2022 Reduced life expectancy
<\/p>\n\n\n\n

A long-term study published in the\u00a0European Heart Journal<\/em> concluded that individuals who slept less than six hours a night had a significantly higher risk of heart-related events.<\/p>\n\n\n\n

The question that comes up when we talk about sleep is \u2018How much is enough?\u201d Well, most adults need between seven to nine hours<\/strong> of sleep per night. However, it\u2019s not just about the number of hours\u2014it\u2019s also about the quality<\/em> of that sleep. Deep, uninterrupted sleep is when the most restoration happens.<\/p>\n\n\n\n

Here are a few ways to improve sleep hygiene:<\/p>\n\n\n\n

\u2022 Keep a consistent bedtime and wake time\u2014even on weekends
<\/p>\n\n\n\n

\u2022 Avoid screens and bright lights at least 30 minutes before bed.<\/p>\n\n\n\n

\u2022 Keep your bedroom cool, dark, and quiet.
<\/p>\n\n\n\n

\u2022 Limit caffeine and alcohol intake in the evening.
<\/p>\n\n\n\n

\u2022 Develop a relaxing wind-down routine (reading, stretching, or meditation)<\/p>\n\n\n\n

Islam also places great importance on sleep, viewing it not only as a biological necessity but as a divine mercy and a sign of Allah\u2019s creation. In the Qur\u2019an, sleep is mentioned as one of God’s blessings: \u201cAnd among His signs is your sleep by night and by day and your seeking of His bounty. Verily, in that are signs for people who listen.\u201d<\/em> (Surah Ar-Rum, 30:23). This verse highlights that sleep is part of the natural rhythm of life, intended for rest, reflection, and renewal.<\/p>\n\n\n\n

Prophet Muhammad (peace be upon him) also emphasized healthy sleep habits through his practices. He advised early bedtimes, waking up for the pre-dawn prayer (Fajr), and taking short midday naps (Qailulah), which modern science now confirms can boost alertness and productivity. His routine was a balanced example of rest and worship, showing that Islam encourages moderation in all aspects of life\u2014including sleep.<\/p>\n\n\n\n

Furthermore, Muslims are encouraged to recite certain supplications (duas) before sleeping, such as Ayat al-Kursiand Surah Al-Ikhlas, which not only serve spiritual purposes but can also promote a sense of calm and peace before bedtime. Combining these practices with modern sleep hygiene can create a holistic approach that nurtures both the body and the soul.<\/p>\n\n\n\n

To sum up everything, in the hierarchy of health habits, sleep deserves to be right at the top. It\u2019s the foundation upon which physical performance, emotional resilience, cognitive sharpness, and long-term health are built. So the next time you\u2019re debating whether to stay up late or go to bed on time, choose the pillow. Your future self will thank you.***<\/p>\n","protected":false},"excerpt":{"rendered":"

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