Healthy sleep habits can make a big difference in your quality of life. Here are some ways to manage your sleep in the Sunnah way:
- Wind down
Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
According to research, around 90% of people in the developed countries are hooked to screens – on computers, TVs, phones, iPads – till the last hour before they sleep. Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. Besides increasing your alertness at a time when you should be getting sleepy, which in turn delays your bedtime, using these devices before turning in delays the onset of REM sleep, reduces the total amount of REM sleep, and compromises alertness the next morning. Over time, these effects can add up to a significant, chronic deficiency in sleep.
Psychologists recommend that we should stop any stimulating discussions or activities half an hour or an hour before bed. This is something that we were taught already by the Prophet sallallahu alaihi wa sallam:
Abu Barza radhiallahu anhu says that the Prophet sallallahu alaihi wa sallam did not like sleeping before praying Esha nor talking after it. (Muslim Book 5, Hadith 299)
Scholars consider it Makrooh (disliked) to talk after Esha salaah unless it is for a reason, or speaking about some good topic.
- Sleep Routine
Developing certain sleep rituals or sleep-promoting bedtime routines can be very beneficial for good sleep. Do the same things in the same order before going to bed every day to give a cue to your body to slow down and relax.
Some of the routines of the Prophet sallallahu alaihi wa sallam that he practiced before going to bed, include Wudhu before going to sleep, Zikr (remembrance of Allah Ta’ala), starting the sleep in a certain posture and so on.
The Prophet sallallahu alaihi wa sallam instructed that whenever one goes to bed perform Wudhu like that for Salaah, lie or your right side and detailed Duas to be recited. (Bukhari 247)
A relaxing, routine activity right before bedtime helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- Free your heart and mind
Anas ibn Malik radhiallahu anhu reported: The Messenger of Allah sallallahu alaihi wa sallam said to me, “Young man, if you are able every morning and evening to remove any hostility from your heart towards anyone, then do so.” (Tirmidhi 2678)
Harboring hatred eats away at a person’s peace of mind. These thoughts can play havoc with one’s inner serenity and lead to uneasy sleep or difficulty in falling asleep.
- Dua for Insomnia
The Prophet sallallahu alaihi wa sallam taught Khalid radhiallahu anhu to recite the following Dua when he complained about experiencing difficulty in getting to sleep: (Tirmidhi, Hadith 3469)
COMMENTS