The Art of Sleeping Well

Most of us do not realize the importance of good sleep for maintaining good health and emotional and metal well-being. Lack of sleep not only makes us irritable and lethargic, it also has a negative impact upon our work performance.


Sleep problems can also cause weight again, increase in stress and mood swings including depression.  To enjoy good sound sleep, the human body needs a balanced and healthy lifestyle.  Following these tips can help you achieve a healthier lifestyle, which can only come with deep restful sleep!.


  1. Include protein in your diet.  Proteins provide the body with an essential nutrient Tryptophan (an amino acid) that serves as a relaxant and induces sleep (source: Fish, Chicken, eggs, milk etc).
  2. Avoid having junk food and sweets before bedtime as these will cause your sugar level to rise and make it difficult for your body to fall asleep.
  3. Eating pulses and calcium rich food is yet another sleep-friendly nutrient that helps calm the nervous system where Vitamin C, almonds and cheese are equally effective.
  4. Avoid having coffee or tea to bed-time as caffeine is a stimulant which will only keep you awake at night.  Overeating and sleeping right after dinner must also be avoided.
  5. Avoid taking cough syrups containing alcohol before going to bed as although these are effective in sleep induction, they impair sleep during the second half of the night.
  6. Establish a routine by going to bed at the same time every night.  Exercise moderately starting from 15 minutes every morning and gradually increase the time to 30 minutes.Image



Shaykh-ul-Islam Dr Muhammad Tahir-ul-Qadri issued a historic fatwa, or Islamic decree, on the vital matter of suicide bombings and terrorist attacks carried out in the name of Islam. It is regarded as a significant and historic step, the first time that such an explicit and unequivocal decree against the perpetrators of terror has been broadcast so widely. 

A man of manifold and staggering achievements, Shaykh-ul-Islam Dr Muhammad Tahir-ul-Qadri is the founding leader of Minhaj-ul-Qur’an International (MQI), an organization with branches and centers in more than 90 countries around the globe, working for the promotion of peace and harmony between communities and the revival of spiritual endeavor based on the true teachings of Islam. Shaykh-ul-Islam is a scholar of extraordinary proportions and an intellectual leader for all seasons. He has been teaching Hadith, Tafsir, Fiqh, Theology, Sufism, Seerah, Islamic philosophy and many other rational and traditional sciences to thousands of people, including Ulema, scholars, Shuyukh, students, intellectuals and academics in the east and the west.
On the occasion of a ceremony in September to launch Fatwa against Terrorism authored by Shaykh-ul-Islam Dr Muhammad Tahir-ul-Qadri in Denmark he said that Islam is a religion of peace, which teaches respect for humanity, socio-economic justice, fair play and welfare irrespective of any discrimination of caste, creed, colour or race. He said that its followers have even been ordained to take care of rights of animals and plants what to speak of those of the humanity.

In his book Dr Tahir-ul-Qadri stated in categorical terms that terrorism and extremism had nothing to do with Islam or its teachings. He said that it was unfortunate that actions of a select group of people were being ascribed to Islam, which was both unfair and unjustifiable. He said that the tendency to single out Islam as being promoter of terrorism and extremism was flawed in essence and needed to be checked in the interest of global peace, as no religion either sanctions or approves of violence.
He said that no where has terrorism, extremism and conservatism been supported in the Islamic teachings. Muslims are ambassadors of peace in the world. He stated in unequivocal terms that all humanity was a bound in a relationship of brotherhood and we were duty bound to forge unity in their ranks for establishment of peace and harmony in the world.
He said that the Holy Prophet (SAW) taught his followers about the same brotherhood and global peace. Likewise, teachings of Jesus Christ (RA) imparted the lesson of freedom of thought and action to his followers. He said that all religions emphasize peace, tolerance, moderation and love in the world and seek to spread human welfare.
The original fatwa had been written in Urdu, and amounts to 600 pages of research and references from the Qur’an, Hadith [traditions and sayings of the Prophet Muhammad (s)], opinions of the Companions (of the Prophet), and the widely accepted classical texts of Islamic scholarship.
The book can be read/download from