SLEEP IN IDEAL TIME

Sleep...All vertebrates need to sleep include human. When we feel tired after doing some activity, the best rest is sleep. While we are sleeping, our condition is less consciously or unconsciously and less activity in our body. Nerves and muscles are not more activity and also rest. Sleep is recurring natural condition to be done by vertebrates. Duration of sleep depend on some factors, there are genders, age, healthy, stamina/immune system and mental activity.

Believe or not, sleep is the most important to do and it is the most important daily need after air and water. Based a research, if we don't do enough sleep or we often don't do sleep can decrease immune system and resulting the risk of death.

Generally, the newborn baby needs to sleep about 16 hours per day, baby at age of 6 months needs to sleep about 13 hours per day. Then, in adolescence needs to sleep about 9 hours per day. Then, in adulthood needs 7-8 hours per day. So increasing age of diminishing of sleeping time. If we count ideal sleeping time of adult about 8 hours per day, it means one-third day or about 33,3% our time in a day for sleeping. And, about one-third of our lifetime for sleeping. It shows that how sleeping is so important for us.

However, we cannot be able to sleep in ideal time. Even we often sleep less than 5 hours and more than 8 hours. It can cause negative effect to us especially for our health and our environment. For example, when we drive a car while feeling sleepy, it gives a chance to get accidents and it harms for ourselves and others.

I often sleep in not ideal time, even sleep less than 6 hours per day and sometime moe 8 hours per day. Its look like revenge less time to sleep.  The effect, I feel bad in my health. I cannot control my emotion and hard to concentrate. My routines are decrease and so easy feel tired. And, even I often drink caffeine beverage like coffee to get more energy and spirit to do activity. Surely it is not good for my health if I often drink it.

There are more advantages to sleep in ideal time:

• Sleep can refresh our body after doing activity. Enough sleep is the same as like to do exercise properly. During sleeping, our muscle will be more relax and rest from work. Tissue and cell recovery  process occurs very quickly, so that why if we have injury in our body, sleeping is good to recovery it. We feel refresh after awake and have more energy and spirit to do activity.
• Sleep can improve our memory and concentration to think and do activity. While we are sleeping, our mind has the chance to repair damage neurons or brain cells. Sleep is heating of our brain to prepare do more activity. In addition, as well as our memory, brain will arrange or compile all of data in mind and can find more solution in cases. When we face cases, we feel dizzy and confuse how to find solutions, then sleeping for a bit and our memory will be ready to think and solve it.
• Sleep help our blood produce hormone. While we are sleeping, our body get more relax and it affects our blood stream flows smoothly. Then, hormone can produce properly in our blood.
  
• Sleep makes brighter skin. While we are sleeping, our blood stream flows smoothly in our body, Metabolisme level is quickly and more cell will increase and damage of protein will decrease. So when we have enough sleep especially at night can make brighter and beauty for our skin. And, dark circle in our eyes will not occur.
• Sleep increase our immune system. During sleeping, improved our body cells and increased our immune system and certainly some protein as well. For example, the cancer immune system, Tumour Necrosis Factor (TNF) is pumped through the blood during sleeping and it can help body to resist of infection. Sleeping less than 7 hours per day is also vulnerable to the flu. 
• Sleep decrease blood pressure. During sleeping, decrease some activity and our mind will be calm then blood pressure will decrease. During sleeping the normal blood pressure will reduce approximately 20% - 30% and heartbeat will reduce about 10% - 20%, so we will avoid from coronary heart, stroke and diabetes.
  
• Sleep decrease our body weight. During sleeping, metabolism function and brain function still do activity. It will be highest metabolism and it burns calory in our body. Besides that if we don't sleep in ideal time will be impact to produce hormone balance and will influences our feeling to eat food.

There are more advantages of sleeping in ideal time for our health.

So use our time as good as possible to sleep and do some activity.

How Islam view about sleeping. 

All activity is managed in Islam just purpose is solely as good for our life. In Al Qur'an, we are told to sleep. In Surah Al FurQaan ayah 47: “And it is He who has made the night for you as clothing and sleep [a means for] rest and has made the day a resurrection.”

Sleep is encouraged in Islam, because it giving good advantages to our health. Even sleep can be worship and if we sleep in accordance with sunnah of our prophet Muhammad SAW.  He didn't like sleep after shubuh prayer and before Isya prayer. The time after fajr is beginning of the day, more sustenance will come to us. In a hadith narrated by Abu Barzah RA that the Prophet hated sleeping before Isha and talking afterwards. (Bukhari and Muslim 568 647). Because of  the fear of missing the time of Isha prayer if we sleep. However, some ulama (scholars) think sleeping before Isha allow special only in Ramadhan.

TIDUR YANG CUKUP

Tidur …Semua makhluk hidup yang bertulang belakang membutuhkan tidur. Saat lelah setelah beraktivitas, istirahat yang paling baik adalah tidur. Saat tidur kondisi kita dalam keadaan kurang atau tidak ada kesadaran dan aktivitas tubuh. Saraf dan otot dalam keadaan tidak bekerja penuh atau istirahat. Tidur merupakan keadaan alami yang selalu berulang dilakukan oleh makhluk hidup. Banyaknya waktu tidur makhluk hidup terutama manusia tergantung pada beberapa faktor, diantaranya jenis kelamin, usia, kesehatan, daya tahan tubuh dan aktivitas mental.

Percaya atau tidak, tidur merupakan hal terpenting yang harus kita lakukan secara berulang-ulang. Merupakan kebutuhan terpenting setelah udara dan air. Menurut penelitian, kurang tidur atau bahkan sering tidak tidur dapat mempercepat kematian karena efeknya bagi kesehatan dan sistem imun/kekebalan tubuh yang menurun.

Pada umumnya bayi yang baru lahir membutuhkan waktu tidur sekitar 16 jam/hari, pada usia 6 bulan bayi membutuhkan waktu tidur selama 13 jam/hari, pada usia remaja memerlukan waktu tidur sekitar 9 jam/hari dan pada usia dewasa memerlukan waktu tidur sekitar 7-8 jam sehari. Jadi semakin bertambah usianya semakin berkurang waktu tidurnya. Jika kita hitung waktu ideal tidur orang dewasa selama 8 jam, berarti 1/3 hari atau 33,3% waktu dalam sehari kita gunakan untuk tidur dan 1/3 hidup kita gunakan untuk tidur. Hal ini menunjukkan betapa pentingnya tidur bagi kita.

Namun tidak setiap hari kita mampu tidur pada waktu ideal tersebut di atas. Kadang kita tidur melebihi 8 jam dan kadang kurang dari 5 jam. Jika kita sering tidur dalam waktu yang tidak ideal baik terlalu lama atau pun terlalu sedikit akan memberikan efek negatif bagi tubuh kita dan juga lingkungan. Misalnya saja saat kita mengendarai kendaraan dalam kondisi mengantuk akibat kurang tidur maka akan rentan terjadi kecelakaan yang dapat merugikan diri sendiri dan orang lain.

Saya sendiri sering tidur tidak sesuai dengan waktu idealnya. Bahkan sering kurang dari 5 jam dan ada yang melebihi 8 jam. Memang hal ini memberikan efek negatif bagi kesehatan saya. Terutama susah saat mengontrol konsentrasi dan emosi. Aktivitas sehari-hari pun akan menurun karena cepat lelah. Dan tidak jarang saya selalu mengkonsumsi minuman berkafein yang dapat membangkitkan energi untuk beraktivitas. Tentu hal ini tidaklah baik bagi kesehatan karena mengkonsumsi minuman berkafein setiap hari.

Berikut beberapa manfaat dari tidur, diantaranya:

1. Tidur dapat menyegarkan badan setelah beraktivitas. Tidur yang cukup sama halnya dengan berolah raga. Saat tidur otot akan menjadi rileks dan beristirahat dari tugasnya. Proses pemulihan jaringan pun berlangsung lebih cepat, sehingga sangat baik jika kondisi tubuh cedera untuk tidur. Setelah bangun dari tidur, tubuh akan terasa segar dan memiliki energi serta semangat yang tinggi untuk beraktivitas kembali.
2. Tidur dapat meningkatkan daya ingat dan konsentrasi saat beraktivitas dan berpikir. Saat tidur otak memiliki kesempatan untuk memperbaiki neuron-neuron atau sel-sel otak yang rusak. Tidur juga merupakan bentuk pemanasan bagi otak kita untuk bersiap-siap melakukan aktivitas kembali. Begitu juga dengan memori atau daya ingat kita, otak menyusun kembali semua data-data dalam memori untuk dapat  menemukan solusi terhadap masalah yang kita hadapi. Disaat kita menghadapi masalah, kita merasa pusing dan bingung, maka tidurlah sejenak dan memori kita akan siap untuk berpikir dan memecahkan solusi dari masalah yang kita hadapi.
3. Tidur dapat membantu produksi hormon dalam tubuh. Saat tidur kondisi tubuh sangat relaks, sehingga memperlancar aliran darah. Produksi hormon dalam darah pun dapat dihasilkan secara seimbang.
4. Tidur membuat kulit menjadi cerah. Saat tidur yang cukup melancarkan aliran darah keseluruh tubuh. Dan tingkat metabolisme kulit dipercepat dan banyak sel-sel tubuh menunjukkan peningkatan dan mengurangi kerusakan protein. Sehingga tidur yang cukup pada malam hari dapat mempercantik kulit. Dan dengan tidur yang cukup lingkar gelap pada mata yang mengurangi kecantikan tidak akan terlihat.
5. Tidur dapat  meningkatkan sistem kekebalan tubuh kita. Sel tubuh mengalami perbaikan dan terjadinya peningkatan sistem kekebalan tubuh (imun) serta protein tertentu selama tidur. Seperti sistem kekebalan tubuh yang dapat membunuh kanker yaitu Tumour Necrosis Factor (TNF) yang dipompa melalui darah saat tidur, sehingga dapat membantu melawan terjadinya infeksi pada tubuh kita. Tidur yang kurang dari 7 jam juga sangat rentan terkena flu.
6. Tidur menurunkan tekanan darah. Saat tidur aktivitas berkurang dan pikiran terasa lebih tenang sehingga tekanan darah menurun. Saat tidur tekanan darah normal akan berkurang yaitu tekanan darah berkurang kira-kira 20%-30% dan denyut jantung berkurang kira-kira 10% - 20%. Sehingga terhindar dari penyakit jantung koroner, stroke dan diabetes.
   
7. Tidur juga dapat menurunkan berat badan karena saat tidur fungsi metabolisme dan otak terus bekerja. Metabolisme paling tinggi terjadi disaat kita tidur. Aktivitas metabolisme tubuh akan membakar kalori pada tubuh kita. Selain itu jika kita tidur tidak dalam waktu ideal akan mempengaruhi tidak seimbangnya produksi hormon tertentu dalam tubuh yang dapat mempengaruhi selera makan.

Masih banyak manfaat tidur bagi kesehatan.

Nah... untuk itu gunakanlah waktu tidur dengan sebaik-baiknya.

Bagaimana pandangan Islam terhadap tidur. Di dalam Islam tidak ada satu aktivitas pun yang tidak diatur yang tujuannya semata-mata untuk kebaikan kita. Dalam Al Quran kita dianjurkan untuk tidur. Dalam Al Qur’an surat Al Furqaan ayat 47 bahwa “Dialah yang menjadikan malam (sebagai) pakaian, dan tidur untuk istirahat dan Dia menjadikan siang untuk bangun berusaha.” Tidur sangat dianjurkan dalam Islam karena memberikan dampak yang bagi bagi kesehatan kita. Bahkan tidurpun bisa menjadi Ibadah jika kita mengikuti sunnah nabi dalam adab-adab tidur. 

Dilain hal, Rasulullah SAW membenci tidur di dua waktu. Pertama, setelah shalat shubuh, waktu ini adalah awalnya hari dan waktu turunnya rezeki. Kedua, diantara waktu setelah shalat magrib dan shalat Isya. Dalam hadits yang diriwayatkan oleh Abu Barzah RA bahwa Rasulullah SAW membenci tidur sebelum isya dan bercerita selepasnya. (HR Bukhari 568 dan Muslim 647). Salah satu alasannya karena takut akan terlewat waktu shalat Isya akibat dari tidur. Namun beberapa pendapat ulama membolehkan tidur sebelum Isya khusus dibulan Ramadhan saja.

Ayoo...gunakan waktu tidur yang cukup, jangan terlalu sedikit dan jangan terlalu lama dari waktu ideal. Waktu tidur yang baik adalah dimalam hari, bukan disianghari akibat begadang dimalam hari. Bagi yang suka bergadang seperti saya, mulailah untuk mengubah kebiasaan yang tidak baik demi menjaga kesehatan agar aktivitas maksimal.

USE THE DAYS WITH READING

Continuing of my last article about "Writing is Sharing with Other". Today, I share about reading.

Definition of reading in “Kamus Besar Bahasa Indonesia” (Indonesian Language Dictionary) is “Seeing and comprehending contents of what it is written (with oral or in heart). Since kid, we have been taught to read, first we know the alphabets like "A, B, C, D, E,…" then we were string up letters become a word, like “THIS, THAT, ME, BUDI..” then we read the entire book. In Islam we were taught to know Arabic letters, then we were able to read Al Qur'an.

The last time for me, reading was so boring, even I always ignored to reading as well as writing. If I followed activity at school, my favorite subject is exact sciences like math, physics and chemistry. This subject's didn't need to read more contents in a book. Another case social sciences like economic, history, geography, etc., and also other sciences like language that need to read more contents in a book. 

The first time, I read the entire book until finish is comic. Comic is a book has full picture and almost has funny story and animation that content tends to entertainment, then I started to read novel that was given by my sister. She asked me how important reading. With more read books give advantages to us beside add our knowledge, information, and also entertain in our spare time. From this moment I like reading, until I like to read fiction book: novel and comic, and also non fiction book: self-improvement book, motivation book, inspiration book and biography of the famous people, it's topic is a religion and general topic.

Sometime, we assume reading just see and spell the letters without comprehend the meaning of what we read. Indeed, first we read a book feel boring, but if we can choose the right to reading, both in terms time, kind of book, and advantage after we read, so it can reduce boring as long as reading. Feeling curious about something and when someone special give a book to us can encourage us to read the books.

Surely, when we read a book, we just read, see and spell the script and we don't understand what its contents. This is also influenced by memory capacity of our brain and durability of our eyes are only capable to read a book within a few hours. And, the other case, it depends on our habit for reading. The more accustomed we read, the more time reading that we need, even we can understand and comprehend it.

In Al Qur'an, the first revelation to our prophet's Muhammad SAW (peace upon by him) is Al ‘Alaq in ayah 1 and 3, there are “Iqra” mean “read”. This is clear that in Islam order to reading, how important reading. May more definition for reading, it can read a book or script or it can read our environment and nature. In our religion is encouraged to reading, surely we can get more advantage for our life, our environment and even for our healthy.

Reading can strengthen our brains in working memory. When we read script make our logic, our feeling curiosity and our imagination push ahead our brain to concentrate and thinking. Based on study of Medical Center University, “Reading can make extend the power of thinking. Even reading can prevent Al Zheimer disease.”

Our memory is different with PC's memory. Although we think that PC is more sophisticated than human. If we always use more memory of PC make lower of PC's working. This is opposite of human's memory. If we always use it like reading and thinking make it will be stronger in working.

Reading is good activity in  spare time, rather than we hang out with friend while disturbing others. Reading for a favourites book or entertains book can relieve stress. We will focus and concentrate as long as reading because of this we can forget what the things can make us stress.

Reading can add vocabulary in language even if we find some strange words, it can encourage us to find it meaning. Reading can add our knowledge and positive information. Maybe you have heard this script “Reading can dominate the world”. All information teach us about life, reality, circumstances and other. We will learn it and we will know about it. For example, when we read about geography of a country,  we will be able to tell people about the countries favorite tourist attractions as well as tell the situation, condition and environment to others, even though we have never been visited that country. Because of reading, we become know as much as we ever visited the country.

Reading can encourage and motivate ourselves, especially if we read books that can provide inspiration and encouragement in life. Reading can also establish relationships with others, especially if we and they have in common books read. So often discuss or share information with each other positive.

The more advantages of reading instead. If we were all happy with reading and be familiar with reading, then our country able to compete with other more developed countries. Our country will have the creativity and intelligence that can compete with other countries.

For that let us fill our time by reading, probably first read only 1-5 ​​pages, further to 6-15 pages and so on until the day we may be able to read the two books even more. In this case, reading a book is positive activity. Read good book and do not read a book that is prohibited by our religion and we also know currently reading is only not use book, but many media such as digital through either a PC or a mobile phone provide for reading. Surely we would not want to miss from the other, is not? ...

"Let's make enjoy with reading good things..."

^_^