Class 3
SLEEPING HABITS | MORNINGS ROUTINE | PERSONAL HYGIENE
FROM THE SUNNAH
HEALTHY SLEEPING HABITS
Sleep is one of the most important aspects of being healthy, during sleep, your body is working to support healthy brain function and maintain your physical health. Good sleep improves your brain performance, mood, and health.
We list below the Healthy Sunnahs of Sleeping…
Early to Bed, Early to Rise
It is well known that early to bed and early to rise is the practice of the successful people of this world, it is healthy, it keeps the mind fresh and gives us time and energy to work.
The Prophet Mohammed ﷺ encouraged his companions not to be involved in any activity after Isha prayer (which is around 1.5-2 hours after sunset). In hadeeth quoted in Bukhari, the Prophet ﷺ said, “One should not sleep before the night prayer, nor have discussions after it”, calling everyone to sleep early. (Abu Dawood)
Now it is obligatory on us to wake up and offer Fajr Prayer in the morning which is an hour before the sunrise, and hence expecting everyone to get up early. It is not from the Sunnah to just get up pray and go back to sleep, the Prophet ﷺ did not sleep after Fajr prayer. As a matter of fact, he recommended work to be done in the early hours of the day.
The Messenger ﷺ said: “O Allah, bless my people in their early mornings.” When he sent out a detachment or an army, he sent them at the beginning of the day. Sakhr was a merchant, and he would send off his merchandise at the beginning of the day; and he became rich and had much wealth. (Abu Dawud classed as Sahih Albaani)
Ibnul Qayyim (rahimahullaah) said that the righteous predecessors disliked sleeping between Fajr prayer and Sunrise, because it is a time in which great benefit is obtained. And even when they stayed up late at night (i.e. in worship), they still stayed up until after sunrise, for indeed it is the early part of the day and its beginning time, the time in which provision descends, the time in which one receives his portion of provision and the time in which blessings are obtained…
This is proven by many scientific facts & also practical examples, almost any successful man you go to & ask about his routine, he would answer that he gets up early for work.
Many researches prove the benefits of sleeping early in the night and getting up early. Apart from health it is also reported by many that the most common practice of the rich and successful people of this world is to start early in the morning and ironically many say they start before sunrise which is like the time of Tahajjud, and we as Muslims have been reminded time and again about the blessings of getting up and starting your day from that time.
Sleep position
Some sleep positions are encouraged while others are discouraged based on the Sunnah of the Prophet ﷺ. Thus, many Muslims sleep on their right side, particularly, in the initial part of sleep. Muhammad ﷺ said, “Whenever you go to bed, perform ablution like that for the prayer, and lie on your right side” (Sahih Muslim). In description of the sleep of the Prophet ﷺ, a Hadith states, “When the Prophet ﷺ wants to go to sleep, he puts his right hand under his cheek” (Sahih Muslim).
Modern scientific studies have suggested a beneficial effect of right lateral decubitus position on the heart. does not let the weight of stomach & intestine to suppress heart, hence blood circulation is not affected.
By sleeping on the right side, the heart remains in the topside, one will not have a deep sleep. A little noise can prepare someone to face any contingency. It also develops the habit of early morning rise.
Sleeping on the tummy is discouraged in the Islam, even for infants. The Prophet ﷺ told a man who was lying on his stomach, he said “Allāh and his Prophet dislike this position” (Sunan Al-Tirmdhi). Modern medical studies have concluded that infants who sleep in the prone position have a seven-fold increased risk of sudden infant death syndrome (SIDS). This has led to “back to sleep” campaigns in Britain (1991) and in the United States (1994).
Sleeping on hard surface and not on luxurious beds
The Messenger of Allah ﷺ slept in a very simple manner, without luxurious bedding.
‘Aa’ishah (may Allâh be pleased with her) said: “The pillow of the Prophet ﷺ on which he slept at night was made of leather stuffed with palm fibres.” (Abu Dawood & Ahmed)
Ibn ‘Abbaas (may Allâh be pleased with him) reported that ‘Umar ibn al-Khattaab entered upon the Messenger of Allâh ﷺ when he was lying on a mat of palm fibres that had left marks on his side. ‘Umar said, “O Messenger of Allâh, why do you not get something more comfortable than this?” He ﷺ said: “What do I have to do with this world? My relationship with this world is like that of a traveller on a hot summer’s day, who seeks shade under a tree for an hour, then moves on.” (Ahmad & Hakim)
As Muslims, we should remember the importance of Qiyam al-Layl, and do what is necessary to ensure that we awaken for it – and if not for Tahajjud, then certainly for Fajr. But sleeping on hard floor is also beneficial for the back, the spine and general health.
People having back problems are recommended to sleep on hard floors, it realigns the spine, oxygenates blood, improves blood circulation. So again we see the Sunnah is healthier and also it doesn’t cost anything, but has benefits over something that we would spend huge amounts on.
Napping after Lunch
The Prophet ﷺ would take a nap at midday, so that this rest would give him strength to pray qiyaam al-layl (voluntary prayers at night). He ﷺ would say: “Take a nap at midday, for the Shaytaan does not take a nap at midday.” (at-Tabaraani; classed as hasan by al-Albani).
Napping after lunch helps to prevent burden on coronary artery. According to cardiologist, having a nap after lunch produce positive effect on heart. It increases productivity at work as well.
Reciting Duas before sleeping and not watching Mobile till you fall asleep.
Scientists say, your sleep quality may suffer if you keep your phone close to your head while trying to slumber because it emits electromagnetic radiation. Additionally, the blue light that phone screens produce can interfere with your circadian rhythm and sleep cycles.
To get rid of this habit we recommend you follow the Sunnahs of going to sleep. They are…
1. Say the supplication for going to sleep
BISMIKALLAAUMMAA AMOOTU WA-AHYA.
or
“ALLAHUMMA BISMIKA AMUTU WA AHYA
Both of these are found in different authentic narrations, so a Muslim is expected to read one Dua for some days and the other for the next few days so that the Sunnah is not lost InshaAllah.
2. Recite the Mu‘awwidhaat (Surahs Ikhlaas, Falaq & Naas) and wipe the body: (Sahih Bukhari)
3. Recite the Last two Ayahs of Baqarah (Sahih Bukhari)
4. Recite the Ayat Al Kursi (Sahih Bukhari)
5. Saying Subhan Allah, al-hamdulillah, Allahu akbar (Bukhari and Muslim).
There are many other supplications and Adhkaar that can be said at the time of going to sleep like reciting Surah Mulk etc,
Click here to read all the authentic narrations about what to recite before going to sleep.
6. Recite Surah Mulk.(or atleast start by listening to it while going to slee). Whoever reads it will every night will be protected from the torment of the grave (An Nasaa’I; Hasan) and also it will intercede for us (Tirmidhi, Ibn Majah & Abu Dawood)
7. Be in a state of Wudoo (Bukhari & Muslim).
Implementing these Sunnahs and keeping our heart attached to it would automatically result in keeping the mobile aside before sleeping.
- WAKING UP -
MORNING ROUTINE
How you spend the morning will influence the rest of your day. But just the thought of mornings is enough to make many people cringe. Whereas some of you may be able to jump right out of bed and start being productive, the majority of us struggle. Either way from the moment you wake up, your mind is flooded with all the things you need to do. This can feel so overwhelming that you end up wasting time.
A morning routine means you perform the same basic tasks in the same order every day. Morning routine benefits are both psychological and physical.
A morning routine helps to
Prepare for the day
Increase productivity
Feel in control
Lower stress
Boost Energy
People pay so much money to life coaches to set their life back on track, but if you take a step back and notice, almost all of what they teach is the Sunnah. Getting up early, having a set morning routine, being grateful - SubhaanAllah the importance of being grateful is something amazing to hear from non-Muslims, when we see in the Sunnah the first thing the Prophet ﷺ would do after waking up is to recite the dua which is a dua of Shukr – being grateful Allah woke us up. Here we will look into some of the things the coaches recommend to be part of morning routine that are also part of the Sunnah.
Waking up Early
We discussed about this above.
Rubbing the face after getting up
"When the Messenger of Allâh ﷺ woke up, he would sit up and rub away the effects of sleep from his face with his hands thrice.” (Sahih Bukhari)
Sitting & rubbing the eyes for a while after awaking adjusts the heartbeat according to the new posture hence it has positive impact on the heart.
Gratitude
The life coaches say, “When you bring your focus in the morning to an energy of gratitude, an energy of appreciation, an energy of what is thriving in your life, you instantly redirect your focus off of all the fears, dramas, and things that are not working, and you shift your focus onto what feels great”.
Alhamdulillah, we have a beautiful set of “waking up” supplications which Prophet Muhammad ﷺ taught us.
لْحَمْدُ لِلَّهِ الَّذي أَحْيَانَا بَعْدَ مَا أَمَاتَنَا وَإِلَيْهِ النُّشُورُ.
Alhamdu lillahil-lathee ahyana baAAda ma amatana wa-ilayhin-nushoor.
All praise is for Allah who gave us life after having taken it from us and unto Him is the resurrection.
(Bukhari & Muslim)
اَلْحَمْدُ لِلَّهِ الَّذِي عَافَانِي فِي جَسَدِي، وَرَدَّ عَلَيَّ رُوحِي، وَأَذِنَ لِي بِذِكْرِهِ.
Alhamdu lillahil-lathee AAafanee fee jasadee waradda AAalayya roohee wa-athina lee bithikrih.
All praise is for Allah who restored to me my health and returned my soul and has allowed me to remember Him. (Tirmidhi)
Along with the supplications the Prophet ﷺ would recite the last 10 ayahs of Surah Al-Imran. You can almost feel your heart coming to life and being ‘juiced’ when the first thing you do as soon as you wake up is remembering Allah & reciting His Glorious Words from the Quran.
Wudoo
Wudoo was always part of the morning routine of the Prophet ﷺ,
One of the most famous life coach – Tony Robbins – starts his day with cold shower. He lists a lot of scientific benefits for this.
But we as Muslims need to learn the hadeeth about Wudu with cold water and its rewards, the Prophet ﷺ said, “Shall I not tell you something by which Allah effaces the sins and elevates ranks (in Jannah)?” The Companions said; “Certainly, O Messenger of Allah.” He ﷺ said, “Performing the Wudu thoroughly in spite of difficult circumstances…” (Sahih Muslim)
The scholars say: “Hardship and unpleasantness here stand for the uneasiness that one feels while performing Wudu in severe cold...”
Along with Wudoo, Snuffing water is also a part of the Sunnah. “When one of you wakes up from sleep, then snuff water three times. For indeed, Shaytaan spends the night in the upper part of the nose”. (Bukhari & Muslim). And Wash both hands three times is part of the Sunnah. These will also help in a refreshing start of the day.
We can all agree, there’s something about wudhu that really focuses your positive energy and cleanses you inwardly as well as outwardly.
Meditation
Meditation is an umbrella term for a variety of mental focus techniques that can help unify the body and mind. It involves aspects of concentration, relaxation, mindfulness, and emotional neutrality. For many people, it’s also a spiritual experience.
Meditation is generally viewed as a safe way to improve your overall well-being, and it may provide a number of physical and mental health benefits.
I saw a Muslim brother asking online if Muslims can meditate and Subhaanallah I was so pleased to read a reply from an Indian Hindu “What is your prayer? This is one thing I love about Islam, it asks people to remember God in pubic and private asking them to be humble and focused”
Tahajjud or Qiyaam has been described as the “honor of the believer”, because who else would go through what you just did (wake up, wudhu..etc) just to stand up and pray? The beauty of Tahajjud is hard to describe; from the feeling of tranquility in your heart and understanding the Quran better at this time, to feeling closer to Allah at a time of isolation from others and wishing that you would never get up from that prostration to self-reflection moments that we rarely get a chance to exercise in our busy world… all of them and more come from Tahajjud! Finally, praying Witr after Tahajjud and making sincere dua to Allah is a true booster to your day! What better meditation do you want to start your day with?
PERSONAL HYGIENE
Better hygiene leads to better health, confidence and overall growth. Good hygiene is critical for preventing the spread of infectious diseases and helping children lead long, healthy lives. It is important for people to practice good hygiene for many reasons, including: Reduced possibility of infection or disease. Improved self-esteem. Improved perception from others in our social groups.
Islam is a religion of purity. “…Truly, Allah loves those who turn to Him constantly and He loves those who keep themselves pure and clean” (Surah al-Baqarah)
The Prophet ﷺ also said, “Cleanliness is half of Iman”. (Sahih Muslim).
Caring for one’s hygiene is not only deemed a good habit in Islam but also rendered into rituals that constitute part of the faith itself. A believer must have a clean house, body, and environment. There have been clear instructions for bathing (ghusl) and ablutions (wudhu) for the believers. They cannot pray with unclean bodies and clothes or in polluted surroundings.
A Muslim is required to be clean when performing daily Prayers, which includes properly cleansing oneself after using the toilet and practicing ablution. We list below some of the Sunnahs that encourage good personal hygiene.
Cleansing mouth
Regularly using the siwaak is an act that is pleasing to Allah, and also beneficial for our health and hygiene.
The Messenger of Allâh ﷺ said, ‘Siwaak cleanses the mouth and pleases the Lord.’” (Sahih Bukhari)
Siwaak is generally recommended to be done at all times of the day and night. However, there are also specific times when it is more highly recommended to use it, and which were specified by the Messenger of Allah ﷺ.
Before Wudhu and Salah The Prophet ﷺ said: “Were it not for the fact that I did not want to make things too hard for my ummah, I would have commanded them to use the siwaak at every time of prayer.” (Agreed upon) According to another report he said: “…at every time of making wudhu.’”
After getting up When the Prophet ﷺ woke up from the night (sleep), he used to clean his mouth with a Siwaak. (Sahih Bukhari)
Personal Hygiene (cutting nails, shaving pubic hair etc)
The Prophet ﷺ said: “Five practices are of the fitrah (natural disposition): circumcision, shaving the pubic region, clipping the nails and cutting the moustaches short.” (Al-Bukhari and Muslim)
Keep environment clean
The Prophet ﷺ said,
“Beware of the three acts that cause you to be cursed: relieving yourselves in shaded places (that people utilize), in a walkway or in a watering place.” (Ranked sound, hasan, by Al-Albani)
“Removing harmful things from the road is an act of charity (sadaqah).” (Authenticated by Al-Albani)
Cleaning oneself properly after going to the Toilet
The Messenger of Allah ﷺ passed by two graves, and he said: ‘They are being punished but they are not being punished for anything major. One of them is being punished because of urine, and the other is being punished because of backbiting.'” (Ibn Majah)
Overall, Islam understands and recognizes the need for cleanliness and purity in one’s life. Through several Hadiths and Prophet ﷺ sunnah, one could acknowledge that self-care and hygiene of body, surrounding, and house are essential for a balanced and healthy life.
Islam promotes maintaining cleanliness as a part of one’s faith and a necessary component of living a wholesome life. It entails performing worship with purification, avoiding sinful acts, and seeking repentance for mistakes. It contributes to preventing diseases, or unhealthy habits, creating a healthy and safe community. Muslim aims to strengthen their bond with Allah, purify their hearts and minds, and cultivate conscious habits.
They could accomplish their obligations to their families, communities, and themselves by prioritizing self-care. By implementing such principles, they can maintain a healthy lifestyle, develop a peaceful mindset, and build a more orderly and peaceful society.
TIPS FOR THE TEST
Do not have to memorise the ayahs or hadeeths word for word and their references, but remember their meanings and the msg being given.
Remember the Duas.
Remember the things to do before sleeping & the morning routine.
ASSIGNMENT
There will be an Assignment Question asked in the Test. Marks will be given based on the following: -
I. Invite atleast 10 people to the course (can invite via WhatsApp, Facebook, Email, telegram or word of mouth) 4 Marks. (check the note below for exceptions)
Note:
Those who have already invited whether on Whatsapp, Email or FB, do not need to invite again.
It does not matter, whether people join or not, our job is to invite.
II. Talk to 5 people (friends or family) about any three topics from the course - (5 Marks)
III. Pray for the Ummah, pray for the ease of all the poor & oppressed Muslims and Maghfirah of the Muslims who passed away. Pray that Allah make us all strong in imaan and give us the hidayah to work for the aakhirah and to help each other. - 1 Mark
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