Sleep is an essential part of our lives, affecting our physical, mental, and spiritual well-being. Islam provides us with a comprehensive sleep routine inspired by the Sunnah of Prophet Muhammad (peace be upon him) that not only ensures a restful night but also brings us closer to Allah. By following this Sunnah-inspired sleep routine, we can experience tranquility, protection, and a sense of spiritual fulfillment.
1. Making Wudu
Before going to bed, it is recommended to perform wudu (ablution). The Prophet Muhammad (peace be upon him) said, “When you go to bed, perform ablution as you do for prayer, then lie down on your right side…” (Sahih al-Bukhari 247). Making wudu before sleep not only cleanses the body but also purifies the soul. Psychologically, this act can help clear your mind and create a peaceful state, preparing you for rest.
2. Dusting the Bedding
Another Sunnah practice is dusting off the bed three times before lying down. The Prophet (peace be upon him) said, “When one of you goes to bed, let him dust his bed with the inside of his lower garment, for he does not know what came on it after he left it…” (Sahih al-Bukhari 6320). This simple act is a reminder to maintain cleanliness, which promotes a sense of security and comfort as you settle in for the night.
3. Recitation: Surah Al-Mulk and Ayatul Kursi
Reciting Surah Al-Mulk before sleep is highly recommended. The Prophet (peace be upon him) said, “There is a Surah in the Quran, which contains thirty Ayat, which kept interceding for a man until his sins are forgiven. This Surah is ‘Blessed is He in Whose Hand is the dominion.’ [Surah Al-Mulk 67:1]” (Jami` at-Tirmidhi 2891). Reciting this Surah provides protection from the punishment of the grave, instilling a sense of security and peace.
Additionally, reciting Ayatul Kursi (Surah Al-Baqarah 2:255) is a powerful practice. The Prophet (peace be upon him) said, “Whoever recites Ayatul Kursi before going to bed, Allah will send an angel to protect him and no devil will come near him until morning.” (Sahih al-Bukhari 2311). This recitation helps ward off negative thoughts and fears, fostering a calm and peaceful state of mind.
4. Dhikr and Athkar
Engaging in dhikr (remembrance of Allah) and reciting supplications (athkar) before sleep is a beautiful way to end the day. The Prophet (peace be upon him) recommended saying “SubhanAllah” (Glory be to Allah) 33 times, “Alhamdulillah” (Praise be to Allah) 33 times, and “Allahu Akbar” (Allah is the Greatest) 34 times before sleeping (Sahih al-Bukhari 5361). This practice not only strengthens our connection with Allah but also calms the mind, allowing us to sleep with a heart full of gratitude and contentment.
5. Dua Before Sleep
The Prophet (peace be upon him) taught us various duas to recite before sleeping. One such dua is, “In Your name, O Allah, I die and I live.” (Sahih al-Bukhari 6314). This supplication reminds us of our dependence on Allah and our return to Him. Psychologically, it helps to relieve stress and anxiety, entrusting our worries and concerns to Allah.
6. Setting the Fajr Alarm
One of the most important aspects of a Sunnah-inspired sleep routine is setting the alarm for Fajr prayer. The Quran says, “And establish prayer at the two ends of the day and at the approach of the night. Indeed, good deeds do away with misdeeds. That is a reminder for those who remember.” (Hud:114). Waking up for Fajr ensures that we start our day with the remembrance of Allah, setting a positive tone for the day ahead.
7. Lights Out: Creating an Environment for Rest
Turning off the lights and creating a dark, quiet environment is encouraged in Islam. The Prophet (peace be upon him) advised, “Extinguish the lamps when you go to bed…” (Sahih al-Bukhari 6293). Psychologically, darkness triggers the production of melatonin, a hormone that regulates sleep, helping us fall asleep faster and enjoy a deeper rest.
8. Laying on the Right Side
The Prophet (peace be upon him) recommended lying on the right side when going to bed. He said, “When you go to bed, perform ablution as you do for prayer, then lie down on your right side…” (Sahih al-Bukhari 247). This posture not only aligns with the Sunnah but also has health benefits, such as improving digestion and reducing heartburn.
9. Forgive and Cleanse the Heart
Before sleeping, it is crucial to forgive others and cleanse the heart of any grudges or ill feelings. The Prophet (peace be upon him) said, “Do not harbor grudge, do not sever (the ties of kinship), do not nurse enmity, and do not cut off relations with one another. Become, O Allah’s worshipers, brothers.” (Sahih Muslim 2565). Letting go of negative emotions promotes inner peace and mental well-being, allowing you to sleep with a light heart.
Incorporating the Sunnah-inspired sleep routine into your nightly habits not only aligns you with the teachings of Prophet Muhammad (peace be upon him) but also brings immense psychological and spiritual benefits. By purifying the body and soul, reciting protective verses, engaging in remembrance, and fostering a forgiving heart, you can achieve a peaceful and restful sleep, waking up refreshed and spiritually renewed. May Allah grant us all the ability to follow this beautiful Sunnah and experience the tranquility it brings.
