İslamic Source 2026-07-03

Es Selamun Aleykum ve Rahmetullahi ve Berakatuh

Today's article will be about sleep, in sha ALLAH.
Sleep is a basic need for all of us. Perhaps it is one of the most fundamental needs for survival after water.
However, we do not all experience this need in the same way, with the same efficiency, or in the same amount. Some fall asleep as soon as their head hits the pillow, while others toss and turn in bed until morning. Some of us find it very easy to wake up early, while for others this is very difficult. Some wake up feeling very rested and energetic in the morning, while others wake up as if they haven't slept at all. In this article, we will discuss sleep, sleep dynamics, methods of falling asleep and waking up, and address the topic of sleep in detail from both scholarly and scientific perspectives, in sha ALLAH.

Why is Sleep Important?

Easier and more efficient sleep can provide more benefits than you might think. With proper sleep, the body regenerates itself, learns new things, makes it easier to wake up more refreshed the next day, reduces negative feelings such as anxiety, depression, worry, and stress, makes you less prone to fatigue during the day, strengthens positive feelings, keeps cognitive abilities sharp and active, supports immunity, and helps you become more patient and calm—these are just some of the many advantages. However, incorrect sleep has just as many disadvantages. A person can survive without oxygen for 1-2 minutes, without water for 3-5 days, and without food for 45-60 days, but can only endure sleeplessness for 8-11 days. After the 3rd day, symptoms such as hallucinations, extreme stress, and cognitive impairment begin to appear, and serious damage can occur in the body. Good sleep is not a luxury but a necessity. Good sleep is not about lying on a soft bed. Good sleep is a process involving what you do before, during, and after sleeping.

How to Fall Asleep More Easily?

Let's start from the very beginning. To get a good night's sleep, you first need to be able to fall asleep. Falling asleep is a major problem for some. Many people think this is beyond their control, but that's not entirely true. The main reason you fall asleep late may be your lifestyle. What we need to do for a good night's sleep actually starts a bit earlier. In the modern world, there are many factors that hinder good sleep, but our Lord has provided a solution for all of them, all praise be to Him. Let's first examine the factors that make it difficult for you to fall asleep:

1. Eating

Living beings eat to sustain their lives and obtain the energy needed to keep their systems running. Eating is one of the most basic needs. However, the process of eating is not limited to the moment we consume food. Humans are highly complex organisms. Many systems work simultaneously and in perfect coordination in our bodies. Systems such as the nervous system, circulatory system, respiratory system, and digestive system all function together in complete harmony at all times. Even in the human body alone, there are many miracles of Almighty ALLAH for those who wish to reflect. When we eat, the energy and nutrients in that food need to be processed, transferred to the relevant organs, and the resulting waste needs to be excreted. For this reason, when we eat, our digestive system is activated, and this actually makes it harder to fall asleep. The reason for this is that the food we consume gives us energy. Just as we want to sleep when we are tired, it becomes equally difficult to sleep when we are energetic. You can think of eating as refueling a car. As long as there is fuel, the engine will run. Therefore, the body cannot enter sleep mode without expending some of this extra incoming energy. This means that even if you lie down, you will have difficulty falling asleep, or even if you do fall asleep, you may wake up again during the night because of this energy. Another downside to this energy is that it cannot be carried over to the next day. Because unless this energy is expended, you won't be able to rest comfortably or you will wake up at night, so this energy will be consumed and may even put you in a deficit. Even if you don't wake up at night and sleep soundly, there is another place where the energy will go and cause a deficit: metabolism. Metabolism (anabolism-catabolism) or "istiklâb" refers to all the chemical reactions that occur in a living being to sustain life. However, the part we are referring to here is the digestive aspect of metabolism.
When we digest the food we eat, not only our digestive system works. For the digestive system to function, blood must flow to it, vitamins and minerals obtained from digestion must be collected, and necessary enzymes must be secreted—so the circulatory system also has to work.
In addition to all this extra energy consumption, since the human body's metabolic rate slows down at night, the process can last all night and may even continue into the next day. Because ALLAH (c.c.) has made the night a time for rest. However, that last nighttime snack we put in our mouths prevents the body from resting in accordance with this wisdom and keeps it constantly working. The above was the scientific aspect of the matter. Let's also look at the issue from a scholarly perspective.

In the Arab society of the time of the Prophet Muhammad (s.a.v.), even before the advent of Islam, eating a lot was considered a sign of foolishness. In fact, this was not limited to Arab societies; in Greek, Roman, European, Chinese, Japanese, and Far Eastern societies as well, eating a lot was seen as a negative behavior. After the advent of Islam, Islam encouraged eating less, not more. Because Islam is the true religion that our Lord has revealed for us and that is most in line with our nature. In this matter as well, it is possible to see the beauties of Islam. Even before metabolism and medicine had advanced, people were encouraged to eat less. It is well known how little Hz. Muhammad (s.a.v.) ate. However, it is also known that he would wake up for night prayers and perform long prayers. It is quite possible to conclude that one of the reasons behind his ability to wake up so early and be so energetic was his eating less. Moreover, in ancient times, access to food was not as easy as it is today. Furthermore, access to light after dark was also difficult and limited. Therefore, snacking late at night was not very possible. Also, in Islam, fasts are broken at the Evening Adhan (Maghrib), not the Night Adhan (Isha). When we look at it, the time of the Evening Adhan is quite suitable for giving the body its last nutrients. Because even if you go to sleep right after the Night Prayer (Isha) at the earliest, the time in between is sufficient for the body to digest the food and slow down.

So what should be done? What should be done is to stop food intake at least 2 hours before sleep. This way, before getting into bed, the body has time to digest and process the incoming nutrients and slow down the metabolism again. Additionally, as required by nature, since metabolism slows down at night, one should not eat after 10:00 PM.

2. Screens

Screens, which did not exist in ancient times but have become unavoidable in the modern age and have surrounded us everywhere. Screens emit light in various tones. One of these is blue light. The fact that blue light makes it harder to sleep is actually based on nature. Our Almighty Lord created nights for rest and days for work. The day begins with dawn. In fact, as is established in hadiths, Hz. Muhammad (s.a.v.) prayed, "O Allah, bless the early morning hours for my ummah." Moreover, engaging in dhikr and worship after the Morning Prayer (Fajr) is also among the practices (sunnah) of the Prophet (s.a.v.). By nature, the human body has a biological clock sensitive to daylight. It activates metabolism and systems with sunlight, and after dark, it slows them down and prepares for sleep. Blue light causes similar effects on our bodies as sunlight, telling the body that it is still daytime and that it should not slow down. This naturally makes it harder to sleep because the body receives the message that it is still daytime and should remain alert and active. Interestingly, by the wisdom and mercy of Almighty ALLAH, fire emits orange-red light, not blue light. This does not affect the biological clock.

As a solution, we may not be able to eliminate screens from our lives, but thankfully, almost all technological devices have a built-in night mode/blue light filter. Activating this mode will cut the blue light from the screen. Additionally, choosing candlelight, orange-tinted lights, and dim environments at least 1 hour before bedtime will also help the body understand that it is evening and gradually shut down its systems. As an alternative, blue light blocking glasses can also be used today:

3. Unprocessed Data Accumulated Throughout the Day

Most of us have experienced this: just as evening comes and the day ends, we go to bed, and at that moment a detail about an event during the day comes to mind, something about a topic is remembered, a brilliant idea suddenly pops up, and similar situations. Have you ever wondered why? Actually, the reason is very simple and logical. Throughout the day, our brain is constantly exposed to messages from the outside world and does not have time to process all of them in detail. When evening comes and the messages reaching the brain decrease or stop, the brain begins to process, evaluate, and learn from the messages of the day. But since we never give the brain permission, the brain only finds an opportunity for this task when we get into bed. While we try to sleep, the brain, operating at full speed, makes us pay for the lack of space we didn't give it during the day by keeping us thinking until late at night. Sometimes this doesn't stop there; it returns to us as troubling dreams when we do sleep. For this reason, it is beneficial to cut off messages coming to the brain at least 1 hour before sleep. The reason we stop physical activities is that during physical activity, circulation speeds up, blood pressure rises, and the body and senses become more active than normal, so you have to wait for them to return to normal and then to sleep level, which results in late sleep and waking up tired. Looking at the scholarly aspect, Hz. Muhammad (s.a.v.) generally did not speak after the Night Prayer (Isha); sometimes he would chat with his companions or spend time with his family, worship, and go to bed without much delay. Because speaking means mutual data exchange, which means more messages to be processed. Also, in ancient times, there was no constant data flow and communication over the internet like there is today.

For all these reasons, we should finish all our important tasks and physical activities at least 1 hour before bedtime, and devote the remaining time until we lie down to things that do not tire the mind, worship, spending time with family, and contemplation (tafakkur). Additionally, keeping a notebook nearby during this process allows us not to miss the new bright ideas that the brain finds from the data it processes, to take notes, and to evaluate them in the morning at leisure. You can also evaluate the day and hold your soul (nafs) to account before sleeping. In addition, to facilitate falling asleep and calm the body, we can use the Box Breathing Technique. (Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, wait for 4 seconds) Additionally, those who cannot find the time or a suitable place to take a Qailulah (midday nap) may still rest their body and mind by simply closing their eyes where they are seated and practicing the Box Breathing technique.

BONUS: Dhikr and Acts of Worship Before Sleeping

It is Sunnah to perform ablution (wudu) before sleeping, shake out the bed before lying down, and sleep on the right side. All of these practices can contribute to better sleep quality from both scientific and practical perspectives.
Another beautiful thing we can do before sleep is to read the Qur'an as part of ending the day with worship. For example, it is sunnah to read Surah Al-Mulk before sleeping. Such an activity before sleep will both clear the mind, serve as a means to follow the sunnah by entering the bed with ablution (wudu), emphasize to our brain the importance we give to the Qur'an and our religion, and in sha ALLAH earn us reward.

Another practice we can do is using the miswak, which is also sunnah. It is a sunnah, it protects dental health by cleaning our mouth, removes crumbs and such from our mouth, preventing bad breath and providing comfort, and also helps with sleep by satisfying the urge to chew instead of nighttime snacking.

After all our preparations before sleep, if it is time to sleep and we have gotten into bed, there are a few more small steps we can take to increase sleep efficiency.

To reduce the likelihood of nightmares and such during sleep, and to start the next day comfortably and peacefully, it is essential that we get rid of today's stress and anxiety. The best method for this is tawakkul (reliance on Allah). Some dhikr of tawakkul we can do when we lie down:

"hasbunallahu ve ni'mel vekil" "حسبنا الله ونعم الوكيل" "Allah is sufficient for us, and He is the best Disposer of affairs"
"Bismillahi tevekkeltü alallah la havle vela kuvvete illa billah" "بسم الله توكلت على الله، ولا حول ولا قوة إلا بالله" "In the name of Allah, I have placed my trust in Allah. There is no power and no strength except with Allah"
"rabbi yessir velâ tuassir rabbi temmim bil hayr" "رَبِّ يَسِّرْ وَلَا تُعَسِّرْ رَبِّ تَمِّمْ بِالْخَيْرِ" "My Lord! Make things easy for me, do not make them difficult, my Lord, complete (my affairs) with goodness"

Additionally, as a sunnah, when we lie down, we should repent to our Lord as if we may not see the morning. It is also necessary to read Ayat al-Kursi, Amener Rasulü, and Surah Al-Kafirun. It is also sunnah to read Surah An-Nas, Al-Falaq, and Al-Ikhlas three times each and blow (on oneself). At the same time, it is essential to recite the following supplication:

It is narrated from Abu Umamah Al-Bara' ibn 'Azib (may Allah be pleased with them both) that the Messenger of Allah (sallallahu alayhi wa sallam) said:
- "O so-and-so! When you go to your bed, say this supplication:
Allahumma aslamtu nafsi ilayk, wa wajjahtu wajhi ilayk, wa fawwadtu amri ilayk, wa alja'tu zahri ilayk, raghbatan wa rahbatan ilayk. La malja'a wa la manja minka illa ilayk. Amantu bi kitabikalladhi anzalta wa bi nabiyyikalladhi arsalta.
If you die this night after saying this supplication, you will die upon faith, and if you live to see the morning, you will attain goodness." (Bukhari, Wudu 75, Da'awat 6; Muslim, Dhikr 56-58. See also Abu Dawud, Adab 98.)

Yes, now we have learned how to fall asleep more easily. So how can we increase sleep efficiency?

How to Sleep More Efficiently?

Being able to fall asleep does not guarantee waking up rested in the morning. Likewise, sleeping a lot may not give us the energy and vitality we expect. For sleep to be efficient, the timing, duration, environment, and pre-sleep preparation are very important.

1. Pre-Sleep Preparation

We have already discussed this part in detail above. If proper preparation is not done before sleep, sleep efficiency can seriously decrease. If the body is struggling with the previous day's food, thoughts, and worries instead of sleeping, resting, and renewing itself, one cannot expect efficiency from that sleep. In fact, sleep in this state can be thought of more as the body becoming exhausted and shutting down the system rather than actual sleep. Such sleep has the potential to be interrupted during the night, and even 12 hours of sleep in this state cannot give even half the rest, vitality, and energy that 6 hours of efficient sleep provides.

2. The Most Efficient Hours for Sleep

The most efficient hours for sleep start around 10:00 PM - 11:00 PM and extend until 2:00 AM - 3:00 AM. This time frame is naturally the most efficient period for sleep. During this interval, Melatonin (sleep hormone) and HGH (growth hormone) rise and peak, metabolism slows down, and deep sleep duration is longer. Additionally, a nap around 12:00 PM - 1:00 PM has benefits such as increased attention, strengthened memory, and extra vitality. Moreover, the human body is programmed to experience a natural energy dip (post-lunch dip) around noon. When we look at this matter from a scholarly perspective, we see that Hz. Muhammad (s.a.v.) would sleep after the Night Prayer (Isha) (which corresponds to approximately 9:00 PM - 11:00 PM), wake up for the Tahajjud Prayer (which is after approximately 2:00 AM - 3:00 AM), sometimes sleep a little more, and be awake for the Morning Prayer (Fajr). Additionally, it is an established sunnah that he would take a Qaylulah nap (30-60 minutes) at noon. In other words, we can say that approximately 6 hours of efficient sleep is necessary, and if possible, an additional 30-minute nap at noon would be very beneficial.

3. The Sleep Environment

The environment in which we sleep can increase sleep efficiency. For example, a quiet and dark environment both makes it easier to fall asleep and increases sleep efficiency. Additionally, during sleep, like all bodily functions, heart rate and the circulatory system slow down, and body temperature naturally drops. This causes you to feel cold while sleeping. If you get cold while sleeping, your body temperature will drop even further, increasing the likelihood of getting sick, as well as increasing the chances of having nightmares and waking up at night, which directly affects your sleep quality. However, a very warm environment will make it difficult to sleep. Therefore, as in all matters, finding the middle ground is essential here as well.

BONUS: A Firm Bed Is Not Bad!

Perhaps the biggest misconception about sleep is that an extremely soft and comfortable bed is needed for good sleep. First of all, the more comfortable a bed is, the harder it will be to get out of it for Tahajjud and Morning Prayer (Fajr). Similarly, getting up for work or any other reason. Also, Hz. Muhammad (s.a.v.) would sleep on a mat woven from thick reeds and a woolen rug (aba or kilim) spread on the floor. Sources sometimes mention that he used a leather cushion filled with palm fiber, but unlike today's people, he preferred a simple and unpretentious surface throughout his life. Despite this, he was able to wake up for Tahajjud and Morning Prayer without any problems, carry out the heavy physical daily tasks of the time, and even participate in and command battles and fight personally. Therefore, when choosing a bed, correctly determining the level of comfort is important for getting up, and as long as it is not extremely uncomfortable, the bed's effect on sleep quality will not be significant.

How to Wake Up More Easily?

To understand how to wake up more easily, we first need to understand sleep. Contrary to popular belief, sleep is not simple but a highly complex, multi-stage, and timed system. It is not you who decides when you can or cannot wake up, but rather what you do before sleep, your bedtime and conditions, and your biological clock. If you do not comply with this decision and wake up at the wrong time, you may either not be able to get up at all, or wake up completely exhausted as if you haven't rested at all.

The Anatomy of Sleep

Most of us have experienced this: sometimes we go to bed early but wake up in the morning tired as if we haven't slept at all. Or sometimes we go to bed very late but wake up fresh as a daisy in the morning. Have you ever wondered why? The reason, as we said, is related not only to pre-sleep and during-sleep factors but also to the structure of sleep itself.

Sleep is a state in which consciousness is altered and sensory activity is reduced to a certain degree, and conscious mental activity ceases. During sleep, interaction with muscles and the environment decreases. Although sleep differs from wakefulness in terms of responsiveness to stimuli, it involves active brain patterns, which makes it more responsive than coma or disorders of consciousness. However, sleep is not a single-stage structure. On the contrary, it is divided into two stages: REM (rapid eye movement) and NREM (non-REM), and consists of cycles made up of these two stages. NREM itself is divided into 3 parts. Let's examine these stages and a complete cycle in detail to understand sleep.

We can think of sleep like a sea. During sleep, we first dive down and then come back up. While deep, it is difficult and troublesome to wake up. While near the surface, waking up is easy and ideal. We lay down on the bed, closed our eyes, and began our journey, that is, the dive. Our first stop is NREM-1.

NREM-1

The first stage of sleep. That interval where you are not fully asleep but not fully awake either. It lasts about 5 minutes on average. It constitutes about 5% of your sleep. In the NREM-1 stage, the brain slows down, eyes calm down, and muscles relax. That feeling of suddenly falling or being hit occurs right here. Since we're here, let me explain the reason for that too. Our brain creates this feeling because it thinks we are dying and wants to check. When you suddenly start falling asleep, the brain thinks you are dying and sends a signal for you to snap out of it and check if you are alive. This creates that sudden falling sensation in us.

NREM-2

The next stage is where we go deeper and it becomes harder to wake up. It lasts about 25 minutes but will last longer in each subsequent cycle. It will constitute about 50% of your sleep by morning. In this stage, your heart rate slows down and your body temperature drops. Some research, though not definitive, suggests that in this stage the brain processes new information and decides what to keep and what to discard.

NREM-3

The deepest moment of sleep. Now we are at the bottom of the sea. It lasts about 50 minutes in the first cycle but gets progressively shorter with each cycle. In this stage, your heart and breathing rates are at their slowest. Among all stages, this stage has the highest arousal threshold, meaning external stimuli are least likely to wake you from this state. Even a loud noise may not work. This is exactly the deepest moment of your sleep. But this is also one of the most important stages. In this stage, the body renews itself and performs additional tasks related to memory. Memories from the day are transferred to long-term memory, and the brain is trained with new memories. Additionally, in this stage, the brain is prepared to learn new things.

REM

The final stage of each cycle, the stage where you are near the surface, close to waking. It lasts about 10 minutes in the first cycle but gets progressively longer in subsequent cycles. This is one of the factors that explains why it becomes easier to wake up as sleep progresses. About 25% of your night is spent in REM sleep. In this stage, your heart rate and breathing speed up again, and your eyes move rapidly from side to side. However, the rest of your body remains immobile. This is the stage in which we dream, but that doesn't mean we dream throughout the entire stage. Actually, the reason we cannot move in this stage is that neurotransmitters and their receptors effectively paralyze your muscles. It sounds scary. However, research shows that this mechanism mostly prevents you from acting out your dreams that occur during REM sleep. So here again we see the mercy of our Almighty Lord. All praise be to our Lord, who temporarily paralyzes us without our knowledge so we don't actually act out what happens in our dreams, and then bestows movement upon us again. Another importance of this stage is true learning. We can learn things while awake, but we record this training into memory during REM sleep. This also gives us a clue. Try again tomorrow something you learned today or couldn't quite master, because if you had a good night's sleep, it means you have undergone good learning. REM is also thought to gently transition us into a more wakeful state after the deep waters of NREM-3.

Each cycle lasts approximately 90 to 110 minutes, and it is recommended to sleep four to six cycles per night. Additionally, you should give yourself an extra 15 minutes to initially fall asleep. As a result, how much sleep you need is somewhat individual, but it also varies by age. However, generally speaking, one cycle is 90 minutes, and it takes an extra 15 minutes initially to fall asleep. You also need to sleep at least 4 cycles per night.

Now that we have learned all this about sleep, let's come to how we will apply this in practice. Actually, it is very easy. We will do this with this simple formula:

Alarm time = Bedtime + 15min + (90min x Number of Cycles)

For example, if you went to bed at 10:00 PM, it is recommended to set the alarm for the earliest at 04:15 AM. With this dynamic alarm system, alarms set in accordance with your biological clock will wake you up without forcing you, and you will feel quite energetic when you wake up, in sha ALLAH. Those who wish can look into applications prepared for this, but I ask you not to forget that most of them are paid, and even the free ones, and even the paid ones, are generally fake.

After all these scientific findings, if we look at the matter from a scholarly perspective, considering that Hz. Muhammad (s.a.v.) slept after Isha, that is, around 9:00 PM - 10:00 PM, and woke up around 3:00 AM - 4:00 AM, we can see that it generally aligns with our scientific conclusions. We should also not forget that Hz. Muhammad (s.a.v.) took a Qaylulah (midday nap) during the day.

Waking up early is ideal for most people. The most productive, peaceful, blessed, and energetic time of the day is the early morning hours. However, again, most people succumb to sleep. As we explained above, the reasons for this may be related to pre-sleep preparation, sleep efficiency, and even the time at which one sleeps and attempts to wake up. However, there may be psychological barriers to waking up early as well as physiological ones. For this reason, let's now look at factors that facilitate waking up early:

1. Waking Up Without a Purpose

Waking up early is good, but without a purpose, just waking up is not satisfying enough. Human beings are meaning-seeking creatures. They have come to this world with a purpose (to worship Almighty ALLAH), and they live for a purpose. When a person loses their purpose, they also lose their own meaning. This can also be said for the things a person possesses. For example, an automobile is a means of transportation. People buy vehicles for this reason. To serve a purpose. However, if you do not acquire a vehicle for a purpose, things get complicated. Either you make the vehicle the purpose itself, which is a problem in itself, or the vehicle loses its meaning. Similarly, if waking up early is not directed toward a purpose, it can lose its appeal for the person. But when a person has a reason, a goal, an ideal, and a purpose to wake up for, not only does waking up become much easier, but the person can also start the day more energetically after waking up.

2. Sleepy You Is Not You!

Sometimes a person has a purpose to wake up for, follows all the rules before and after sleep, but when the alarm rings in the morning, with the comfort and warmth of the bed at that moment and the sweetness of sleep, they start making excuses to themselves and continue sleeping. We can give this example for this situation: You are going to have a very important surgery and you have two doctor options:
-The first is a doctor who is quite alert, energetic, and clear-minded
-The second is a doctor who has just woken up, with disheveled hair and sleepy eyes, still inwardly half-asleep
No sensible person would ever agree to have surgery with a doctor in the second state. So then, regarding waking up early, which is an important step related to your life, dreams, and goals, why do you cancel the decision you made when you were alert and clear-minded by trusting your sleepy self? For this reason, our golden rule is: Never trust your sleepy self!

3. Alarm Symphony

Praise be to ALLAH, one of the most useful conveniences of the modern age is undoubtedly the ability to set an alarm. However, this convenience may not always be sufficient on its own. Sometimes when 1 alarm is not enough, a 2nd or even 3rd alarm comes into play. Those who set dozens of alarms just a few minutes apart, and those who go even further and set dozens of alarms on different devices, and then turn them all off in the morning and go back to sleep, know very well what I mean. The real problem here is snoozing. Again, with the sweetness of sleep, we believe the words of the sleepy surgeon, say "just five more minutes," and go back to sleep. Then when we wake up, we realize we've been fooled again. And then the same situation the next morning. The first remedy for this situation is not to trust our sleepy self. The second remedy is to take the matter seriously. Get yourself out of the "I can't wake up" mentality, delete the backup alarms, leave only one alarm, and when that alarm rings, sit up, count to 5, and get up immediately. If you wish, you can also speed up your heart rate with one or two jumping movements right after getting up. Washing your face with cold water / performing ablution (wudu) after getting up will also help you come to your senses. Finally, drinking a glass of water will kickstart your metabolism, and exposing yourself to daylight and fresh air will signal to your body that it's time to wake up, thus completing your awakening journey.

BONUS: Reprogramming the Brain for Waking Up

If your old habits regarding waking up are still challenging you, there are a few more small but effective tricks we can do. For example, when you go to bed, verbally telling someone or yourself what you will do when you wake up in the morning and your awakening steps can cognitively help you prepare for this process. Additionally, changing your alarm tone, which you are used to and might not hear, to a new one will also help you wake up. Also, while your consciousness is fully present, set an alarm for 5 minutes later, lie down, close your eyes, wait, and after the alarm rings, apply your awakening steps—this fake wake-up practice can reprogram your brain. In terms of reprogramming sleep patterns and achieving early rising, the month of Ramadan is a great opportunity for us Muslims. With the necessity of waking up for Sahur, it is possible to establish early rising, prepare for sleep by not overeating after Iftar and going to Tarawih, and regulate the bedtime process by sleeping after the Tarawih Prayer.

Things to Do After Waking Up

Just as there is preparation before sleep, having a preparation phase after waking up to get ready for the day is very important to prepare ourselves physically and mentally for the new day and its surprises. After waking up and coming to our senses, establishing a small routine will mentally relax us and prepare us for the day. When we support this with light warm-up and exercise, we can also become ready for the day's physical challenges.

1. Make the Difficult Easy

The human brain works with somewhat simple logic in some areas and likes laziness and ease. It can also develop very quick prejudices and immediately attach positive or negative labels. For example, if a person falls on their first attempt at skateboarding and there is no one or nothing around to support and motivate them, or if there is even just one negative factor, they may label skateboarding negatively in their mind from the very first fall and never ride it for the rest of their life. In the case of waking up early, things are a bit different. Since it is already an action difficult for the ego (nafs), there is already a negative factor from the start. There is another negative factor brought by tearing oneself away from the comfort of the bed. There is the sweetness of sleep. There are many factors. For this reason, we need the contributions of paying attention to the pre-sleep and during-sleep stages. We also need positive factors after sleep so that the brain labels waking up early positively and motivates itself. And thus, waking up early does not become torture but rather becomes easy. For this reason, right after waking up, doing annoying, extremely difficult, very mentally taxing, or unpleasant things will make waking up early harder. For example, isn't the biggest factor keeping us in bed usually its comfort and warmth? So when you get up, make yourself comfortable. For instance, if you are going to read a book, read it on a comfortable armchair with a blanket over you, not at a desk. Make yourself feel warm, comfortable, and happy. But don't make it too comfortable so that you don't fall back asleep. Also, never lie down or put yourself in a position where you could sleep. But relax yourself and keep warm. It should also not be forgotten that when there are two ways to do something, Hz. Muhammad (s.a.v.) would choose the easier one.

2. Do Simple Things

In the initial stage, never do anything intense, overwhelming, or that would make the process even more difficult. For example, start the day with the sunnah of using miswak, then do your personal care, then recite the morning dhikr, then start the day with the Qur'an (so that the day begins and ends with Qur'an and worship, thus increasing its place and importance in our hearts and lives), then do scholarly or scientific reading, and plan the day. Don't start with very exhausting and difficult things. Get the body and mind accustomed step by step.

3. Exercise

A healthy body supports a healthy mind. Prepare your body, which becomes numb and slows down during sleep, for the day with light warm-up, stretching, and flexibility exercises at the beginning. Warm-up and stretching exercises not only allow your body to move more comfortably, reduce the risk of injury, speed up your heart rate, but also provide positive contributions to your joints and muscles in the long term. If you wish, after warming up and stretching, you can also do exercises such as walking, running, cycling, or jump rope.

4. Reward Yourself

Unlike before sleep, in the morning after waking up, metabolism is on our side. To start the day energetically and also to reward yourself and positively label waking up early, you can consume a small healthy and energy-giving snack when you wake up. For example, you can gain both energy and dopamine with light, energy-packed, and healthy foods like a date, a banana, a spoonful of tahini and molasses, honey or jam, or a handful of dried nuts. Also, as we mentioned before, drinking a glass of water after waking up will activate your metabolism. However, we recommend not consuming coffee, strong tea, or heavy products on an empty stomach right after waking up for health reasons.

BONUS: Morning Dhikr

Among the morning dhikr are reciting Ayat al-Kursi, Amener Rasulü, and Surah Al-Kafirun, and reading Surah An-Nas, Al-Falaq, and Al-Ikhlas three times each and blowing (on oneself). Also, upon waking up:
"inna lillahi ve inna ileyhi raciun" "إِنَّا لِلَّٰهِ وَإِنَّا إِلَيْهِ رَاجِعُونَ" "Indeed, we belong to Allah and indeed to Him we shall return"
and
"There is no god worthy of worship except Allah alone, without any partner. To Him belongs the kingdom and to Him belongs all praise, and He has power over all things. Glory be to Allah, all praise be to Allah, there is no god worthy of worship except Allah, Allah is the Greatest, and there is no power and no strength except with Allah, the Most High, the Magnificent. My Lord, forgive me!"

" لاَ إِلَهَ إِلاَّ اللهُ وَحْدَهُ لاَشَرِيكَ لَهُ، لَهُ الْمُلْكُ وَلَهُ الْحَمْدُ، وَ هُوَ عَلَى كُلِّ شَيْءٍ قَدِيرٌ، سُبْحَانَ اللهِ، وَالْحَمْدُ ِللهِ، وَلاَ إِلَهَ إِلاَّ اللهُ، وَاللهُ أَكْبَرُ، وَلاَحَوْلَ وَلاَ قُوَّةَ إِلاَّ بِاللهِ الْعَلِيِّ الْعَظِيمِ، رَبِّ اغْفِرْ ليِ."

reciting these dhikr is also sunnah.


As we come to the end of our article, we first apologize to you for it being too long. However, since it is a very important topic and there are many points to discuss, we may have unintentionally extended it. Now you know in detail what to pay attention to before sleep, between what hours to sleep, how to increase sleep efficiency, the tips for waking up in the morning, and what to do after waking up. Let's conclude by summarizing the topic as a quick reference, in sha ALLAH.

Summary of the Topic:

A good night's sleep has many benefits. Good sleep is determined by pre-sleep preparation, the time you go to bed, the sleep period itself, the time you wake up, and what you do after waking up. Below are the conclusions reached from both scholarly and scientific research for the easiest and most efficient sleep and awakening:

Before Sleep:

• -You should stop eating and drinking at least 2 hours before bedtime.
• -You should rest and stay away from blue light at least 1 hour before bedtime.
• -You should finish all physical and mental activities at least 1 hour before bedtime.
• -You should clear your mind at least 1 hour before bedtime.
• -You should perform ablution (wudu) and read the Qur'an before sleep.
• -You should use miswak before sleep.
• -You must absolutely stop eating and drinking by 10:00 PM at the latest.
• -You should go to bed by 11:00 PM at the latest.

When You Get Into Bed:

• -You should repent as if you may not see the morning.
• -You should place your trust (tawakkul) in your Lord.
• -You should recite the pre-sleep dhikr and surahs.
• -The sleep environment should be quiet and dark.
• -The sleep environment should not be too hot or too cold.
• -The bed does not directly affect sleep quality as long as it is not extremely uncomfortable.

For Waking Up:

• -You should set the alarm according to the formula [ Bedtime + 15min + (90min x Number of Cycles) ].
• -You should set only 1 alarm and get up no later than 5 seconds after it rings.
• -You should have a reason/goal to wake up for.
• -You should not trust your sleepy self.

After Waking Up:

• -You should keep yourself happy and comfortable.
• -You should never lie down or recline.
• -You should use miswak.
• -You should wash your face with cold water / perform ablution (wudu).
• -You should recite the morning dhikr and surahs.
• -You should start the day with the Qur'an.
• -You should drink 1 glass of lukewarm/cold water after waking up.
• -You should do simple tasks, get the body accustomed.
• -You should do warm-up, stretching, and flexibility exercises.

Additionally:

• -If possible, you should sleep for at least 30 minutes at noon during the day.
• -If you have difficulty waking up, you can do brain programming exercises.
• -You can optionally take small natural energy boosts in the morning.
• -You can plan and evaluate the day both when starting and ending the day.

If we have been correct, it is only from ALLAH. If we have erred, it is only from ourselves. In sha ALLAH, it has been beneficial.
Wishing for it to be a means of goodness. We await your prayers for goodness.
Selamun aleykum.