Preparing Yourself to Sleep
Understand why sleep is important. Every person can agree that sleep is essential for your well-being. An average adult should get at least 8 hours of sleep at night, while teenagers should get 10 hours of it. Islam encourages a person to sleep in order to function well in the day and safely work since lack of sleep has many negative effects. The Prophet (peace be upon him) told Ibn Amr, one of his companions, who was praying the whole night: “Offer prayers and also sleep at night, as your body has a right on you”. The Prophet (peace be upon him) said, “If anyone of you feels drowsy while praying he should go to bed (sleep) till his slumber is over." [Sahih Al-Bukhari 210] Aisha, the wife of the Prophet (peace be upon him), narrates of a woman from the tribe of Bani Asad, who was sitting with her. The Prophet (peace be upon him) came and said, “Who is this?” Aisha replied, “She is so and so. She does not sleep at night because she is engaged in prayer." The Prophet said disapprovingly, “Do (good) deeds which are within your capacity as Allah never gets tired of giving rewards till you get tired of doing good deeds” [Musnad Ahmed 25244]
Perform wudu to cleanse yourself. Wudu (ablution) is an Islamic ritual purification by washing certain body parts with water. It's usually done before performing Salah (prayer), but it's Sunnah to also perform it before sleeping. The Messenger of Allah (peace be upon him) said, "Whenever you intend to go to bed, perform Wudu [like you do] for Salah (prayer)." [Bukhari and Muslim] Salman al-Farisi narrated that he heard the Prophet (peace be upon him) say: "... Sleeping in a state of wudu is equal to standing up the entire night in prayers."
Perform your normal routine before bed. This includes dressing in more comfortable clothing (i.e. wearing pajamas), washing your face, applying any products, taking a warm bath, brushing your teeth, etc. Cleanliness and hygiene are critical in Islam. Abu Malik Al-Ash`ari reported that the Messenger of Allah (peace be upon him) said: “Purity is half of iman (faith)." Brushing your teeth is highly encouraged before falling asleep. Not only do dentists recommend it, but Aisha reported that the Prophet (peace be upon him) said, “The miswak (a twig used for tooth brushing) cleanses and purifies the mouth and pleases the Lord.” (An-Nasa’i and Ibn Khuzaimah; authenticated by Al-Albani)
Pray your Salah. Remembering Allah after a long, busy day brings comfort to many Muslims. Do not forget to perform Salatul-Isha, the last and fifth mandatory prayer of the day. During the night, you may pray two to twelve rak'at for Salatul Tahajjud. This prayer is known as the night prayer and is a voluntary, Sunnah prayer. Unlike the five daily prayers, you are not in sin for skipping Tahajjud prayer, but it is highly encouraged because the Prophet Muhammad (peace be upon him) said: "In Paradise, there is a castle reserved for those who perform Tahajjud Salah." Some people prefer waking up before Fajr to perform the night prayer instead. This is recommended if you are usually exhausted by the end of the day. Praying this Salah before Fajr is called Salatul Witr. A man asked the Prophet (peace be upon him): "How are the night prayers done?" He said: “Two by two, then when you fear that dawn is about to break, pray Witr with one rak’ah.” Narrated by al-Bukhaari. See al-Fath, 3/20. After Salatul Tahajjud is a good time to make dua, to ask Allah for help and guidance and to seek forgiveness for any mistakes you have made.
Go to sleep soon after Salatul-Isha. Once you have performed your night prayers and adhkar, you should go to bed right away so you can wake up early in the morning. The Prophet (peace be upon him) said, “One should not sleep before the night prayer, nor have discussions after it” [Sahih Al-Bukhari 574]. Unless it is an emergency, meeting with friends and family during the night is not permissible and discouraged. The Prophet (peace be upon him) has said that doing work in the early morning is blessed by Allah. It's encouraged to avoid doing work in the night and use the night as a time for sleep.
Set an alarm to wake up for the Fajr prayer. Fajr is the first and earliest prayer in the day, usually performed an hour before sunrise. To wake up on time and not miss it, set an alarm a few minutes before the prayer is at. The Messenger of Allah (peace be upon him) has said: “Whoever performs the prayer before the rising of the sun [Fajr] and before its setting [Asr], will not enter hell.” [Muslim] and “Whoever prays the two cooler prayer times (i.e. Fajr and Asr) will enter Paradise.” [Al-Bukhari and Muslim] Getting up for Fajr is a struggle for many Muslims, especially in the summer in northern latitudes if they are not used to waking up so early. Try your best to go to bed soon after Salatul Isha so you'll be able to wake up easier in the morning. Never ever be tempted to miss Fajr. Allah does not ask for much in return for everything that He provides, so always remember that prayer is the first thing that will be examined on the Day of Judgement.
Begin to unwind and relax as you prepare yourself to sleep. Create a calm, relaxing atmosphere to prepare yourself for sleep. Dim the lights, blow off candles, turn off screens, and try to make the environment as quiet as possible. You want to relax and keep your surroundings quiet and calm so you're able to fall asleep quickly. There is no specific dress code for sleeping. You may dress to feel comfortable or sleep with no clothes as long as there is no danger of someone seeing you.
Check your home before sleeping. The Prophet Muhammad (peace be upon him) said: “Cover vessels, tie up waterskins, close doors and extinguish lamps, for the Shaytaan does not undo waterskins or open doors or uncover vessels.” Before sleeping, check to make sure all the doors and windows of the house are securely locked to keep yourself protected. Lamps, candles, and other hot-burning lights should be turned off. If there are any food or drinks left out, they should be covered and stored away.
Avoid heavy meals before going to sleep. Scientifically speaking, your body is not able to digest a heavy, big meal while you lay down and will leave you staying up a few hours. Keep dinners light and simple so your body can digest it quicker and make sleeping easier. The Messenger of Allah (peace be upon him) said: "Eating too much is a misfortune." (Shuab al-Iman of Bayhaqi) and "The believer eats to fill one intestine and the disbeliever eats to fill seven" [Hadeeth-Muslim]. By observing regular fasting unmarried Muslims can learn to control their night time desires and avoid bad habits.
You may wish to enjoy physical intimacy with your spouse before sleeping. Islam encourages regular intercourse between lawful spouses and bedtime provides an opportunity to earn the blessings that this brings. Lovemaking should be undertaken with three intentions in mind—to avoid zina (adultery), to protect from the gaze of strangers and to procreate future generations of young Muslims. With these intentions in mind, making love at bedtime is an act of worship that pleases Allah and will strengthen your faith. At the time of commencing intercourse both husband and wife should recite "Bismillaah, Allahuma jannabnash shaytaana wa jannabish shaytaana maa razaqtanaa" - In the name of Allah, O Allah! Save us from the Shaytaan and prevent Shaytaan from that which you grant us (i.e. children). Both husband and wife should perform ghusl janabat after intercourse, and certainly before salah or handling the Qur'an.
Know how to nap in Islam. Sleeping doesn't always have to be done in the night. Having short naps during the day can help re-energize you and continue the day properly. Naps should be about 15-30 minutes long, no more than that, since napping for too long will leave you feeling groggy when you wake up. It is Sunnah to nap during the afternoon right after Salatul Dhuhr. Prophet Muhammad (peace be upon him) and his companions have been mentioned in many hadiths napping during this time.
Sleeping
Sleep in a clean area. While many people sleep in a bed, you can sleep anywhere as long as it's clean and comfortable. Before sleeping, it is Sunnah to dust your bed lightly to make sure it is clean enough for sleeping in. The Prophet (peace be upon him) said: “When one of you goes to his bed, let him dust off his bed with the inside of his lower garment, for he does not know what came onto it after he left it...." It is also encouraged to change the sheets, blankets, and pillowcases at least weekly to ensure you always sleep in a clean bed. See How to Wash Bedding.
Know the position of sleeping. It is Sunnah to sleep on your right side and face the Qibla. When the Prophet Muhammad (peace be upon him) laid down to sleep, he would go on his right side and place his right hand under his right cheek. Sleeping on your stomach is not permissible in Islam as this is the way Shaytaan sleeps. When Allah's Messenger (peace be upon him) saw a man lying on his stomach, he said, "This is a method of lying down which Allah does not like." It has also been proven that sleeping on your stomach is not healthy and can lead to temporal dyspnea and/or neck pain. Other than sleeping on your stomach, it is fine to sleep in other positions such as sleeping on either the right or left side (although it is Sunnah to sleep on the right) or on your back.
Recite a few chapters of the Quran before going to bed. There are many different chapters to recite before falling asleep. Reciting these chapters is optional, but they bring great rewards and may help you fall asleep with ease. It is recommended to recite all of the below chapters before sleeping, or at the very least the last three Quls since they are the quickest and best for protection before falling asleep. Recite Ayatul Kursi (2:255): Prophet Muhammad (peace be upon him) said, “By reciting it [Ayatul Kursi], there will be a guardian appointed over you from Allah who will protect you during the night, and Shaytaan will not be able to come near you until morning.” [Al-Bukhari] Recite the last two ayats of Surah Al-Baqara: Abu Mas’ud Al-Badri reported: I heard the Prophet (peace be upon him) saying, “He who recites the two Ayat at the end of Surat Al-Baqarah at night, they will suffice him.” [Al- Bukhari and Muslim] Recite Surah Al-Mulk: The Prophet (SAW ) said, “Surah al Mulk is the protector from the torment of the grave” [Sahihul Jamiea 1/680, Hakim 2/498 & Nasai] and he also said, “There is a surah in the Quran which is only thirty verses. It defended whoever recited it until it puts him into Paradise (i.e. Surah al Mulk)" [Fath al Qadir 5/257, Sahihul Jamiea 1/680, Tabrani in Al-Awsat & Ibn Mardawaith]. Recite Surah Al-Kafiroon: It was narrated that Nawfal al-Ashja’i said: The Messenger of Allah (peace be upon him) said to me: “Recite Qul yaa ayyuha’l-kaafiroon (i.e. Surah Al-Kafiroon) then go to sleep at the end of it, for it is a disavowal of shirk.” [Abu Dawood and al-Tirmidhi] Recite the last three Surahs (Quls) of the Quran: It was narrated from Aisha that when the Prophet (peace be upon him) went to bed every night, he would hold his hands together and blow into them, and recite into them Qul Huwa Allaahu Ahad (i.e. Surah Al-Ikhlas), Qul a’oodhu bi rabb il-falaq (i.e. Surah Al-Falaq), and Qul a’oodhu bi rabb il-naas (i.e. Surah-An Nas). Then he would wipe them over whatever he could of his body, starting with his head and face and the front of his body, and he would do that three times. [Bukhari]
Make Dua before sleeping. You are encouraged to make Dua for anything you'd like during this time, but the common sleeping Dua is Allahumma bismika amutu wa ahya (اَللّهُمَّ بِسْمِكَ أَمُوْتُ وَ أَحْيَ} which means 'O Allah, with Your name I die and live'. There are many other sleeping Duas in other hadiths that are longer and could also be said before sleeping. When the Prophet (peace be upon him) wanted to lie down to sleep, he used to place his right hand under his cheek and say "Allaahumma qinee 'athaabaka yawma tab'athu 'ibaadaka (اللَّهُمَّ قِنِي عَذَابَكَ يَوْمَ تَبْعَثُ عِبَادَكَ)" which means 'O Allah, save me from Your punishment on the Day that You resurrect Your slaves'. Abu Dawud 4/311. Add your personal duas in your own words before going to sleep. For example thank Allah for helping you through the day and for guiding you to Islam. Ask Him to keep you firm in your belief, ask for protection and comfort, ask Him to grant provisions and favours and finally acknowledge any sins that you may have committed and ask for forgiveness.
Know how to deal with sleeplessness. Sometimes falling asleep can be almost impossible. If you have difficulty falling asleep, doing Dhikr and making Dua may help you feel sleepy. Ibn al-Sunni that Zayd ibn Thaabit said: I complained to the Messenger of Allah (peace be upon him) about insomnia that I was suffering from. He said: Say: 'O Allah, the stars have come out and eyes have closed, and You are the Ever Living, the One Who sustains and protects all that exists; neither slumber nor sleep overtakes You. O Ever-Living, O Sustainer, bring calm to my night and let my eyes sleep. O Allah, take away from me what I am suffering.' It's normal to have a night or two of sleeplessness sometimes, but if you have trouble falling asleep almost every day and it's affecting your daily routine, it might be time to take a trip to your doctor and discuss this problem. They may offer medication or other remedies to help you fall asleep easily. Make sure you avoid activities and environments that keep you awake. While it is tempting, technology screens are known to make falling asleep difficult. The bedroom should also be dark and quiet so your brain knows it is time to sleep and not stay awake. Be aware that the Shaytaan is close by when you sleep. During episodes of sleeplessness many people are vulnerable to insinuating thoughts that lead to disbelief (kufr) or temptation to satisfy desires in haram ways. These must immediately be protected against by seeking refuge with Allah.
Know how to react when having a nightmare. Having disturbing dreams and nightmares are common when sleeping, but they can still be pretty scary! It was reported that Abu Qutaadah said: “The Prophet (peace be upon him) said: "Good dreams come from Allah and bad dreams come from the Shaytaan. If anyone of you sees a bad dream which makes him afraid, let him spit drily to his left [shoulder] and seek refuge with Allah from its evil, then it will not harm him.” (Narrated by al-Bukhaari, 3118; Muslim, 2261). Allah has created wet dreams (al-hilm) to release the sexual tension of unmarried Muslims. There is no shame or sin in ejaculation when asleep but ghusl must be made afterwards.
Avoid over-sleeping. There isn't a certain number of hours you are forced upon to sleep. Most people sleep 7-8 hours, but some people can function fine with less, and others need more to properly function. However, sleeping longer than needed and missing your prayers because of sleep is not permissible. Create a consistent sleep schedule so that it allows you to wake up and fall asleep at a certain time.
Wake up by remembering Allah. Having another day to live is a blessing from Allah. You may remember Allah by making Dua for whatever you would like during this time. The common Dua said when waking up is "Alhamdu lillaahil-lathee 'ahyaanaa ba'da maa 'amaatnaa wa'ilayhi-nnushooru" (الْحَمْدُ للهِ الَّذِي أَحْيَانَا بَعْدَ مَا أَمَاتَنَا وَإِلَيْهِ النُّشُورُ), which means 'Praise is to Allah Who gives us life after He has caused us to die and to Him is the return'.
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