There is nothing like getting a good night’s sleep to make you feel refreshed and energized in the morning and ready to start your day on a positive note. How much sleep we get affects how we look, feel, and function on a daily basis. Adults need somewhere between 6 and 9 hours of sleep a day.
The stresses and worries of daily life, and also the use of technological devices with bright screens late at night can make it difficult to fall asleep at night.
In a study conducted by Hisham Bashawri for the Ministry of Health in Saudi Arabia, he found that the prevalence of insomnia among the subjects of his study was 29.4%. And of the study population, 80% slept less than 7 hours a night.
Amidst our culture of late sleepers, there are several steps you can take to help your mind wind down and relax, and get a good night’s sleep.
Melatonin is a hormone that regulates the sleep/wake cycle. It causes drowsiness, lowers body temperature, and induces sleep. It is naturally secreted by the pineal gland in the brain. When it is dark, the body produces more melatonin, but some people may find it useful to take a supplement of melatonin at night. It can be found over-the-counter, but you should talk to your doctor about using melatonin.
Eat a bedtime snack high in tryptophan, which is an amino acid that is a building block in the production of the neurotransmitter serotonin and the hormone melatonin- both essential for a inducing sleepiness. Foods high in tryptophan that make a good bedtime snack include: milk, yogurt, cottage cheese, oats, dates, peanuts, pumpkin seeds, sunflower seeds, almonds, bananas, and chick peas.
Lavender has been known to help induce sleep. You can add a few drops of lavender oil to a warm bath or to an aromatherapy oil burner to help you relax.
Natural herbal teas such as chamomile or anise seed tea can help calm the nerves and induce sleep. Drink a warm cup of herbal tea at night.
Valerian root has also been used to treat sleep problems; it is a natural sedative. Research on the effectiveness of valerian for insomnia is mixed, but you can try it to see if it works for you.
Some lifestyle changes are necessary to help you get back into a normal sleeping pattern.
Light can hinder the production of melatonin, so it is best to sleep in a dark bedroom with no lights. Switch off your mobile phone before going to bed.
Avoid caffeine from coffee, tea, or soft drinks later on in the evening as the caffeine may disrupt your ability to fall asleep.
Establish a regular, relaxing bedtime routine such as taking a warm shower, soaking in a hot bath, or reading a book in bed, or reciting some verses from the Holy Qur’an.
The best bedtime rituals can be to adopt the habits of Prophet Muhammad (peace be upon him). Learn what he used to do and try to follow as many of his practices as you can. It may do the trick for your sleeplessness, and in addition you will earn the rewards of emulating the Prophet (peace be upon him).
The first piece of advice taken from the Prophet’s bedtime ritual is to sleep early and wake up early. The Prophet (peace be upon him) advised his companions to sleep after Ishaa prayer and to wake up for Fajr prayer. The Prophet (peace be upon him) and his companions used to stay awake after Fajr prayer to get on with the activities of the day as the time in the early morning has blessings in it.
Another practice of the Prophet (peace be upon him) was to perform ablution before going to bed. If a person goes to bed in a state of purity, all night long an angel will ask Allah to forgive this person.
The Prophet (peace be upon him) recommended sleeping on the right side, and he explicitly discouraged sleeping on the left side and sleeping on the stomach. For better comfort, you may want to put a pillow between your legs while sleeping on your right side.
A report in the Medical Daily stated that sleeping on the left side puts a strain on internal organs like the liver, lungs, and stomach. Sleeping on the stomach is widely regarded as the worst sleeping position. It does not support the natural curve of your spine, leading to overarching.
This places pressure on joints and muscles that can lead to pain, numbness, and tingling.
It is good to remember Allah, say supplications, and recite a few verses from the Holy Qur’an while lying in bed.
Some supplications to say before sleeping are: “In Your name O Allah, I live and die.”
“O Allah, I submit my soul unto You, and I entrust my affair unto You, and I turn my face towards You, and I totally rely on You, in hope and fear of You. Verily there is no refuge nor safe haven from You except with You. I believe in Your Book which You have revealed and in Your Prophet whom You have sent.”
“O Allah, protect me from Your punishment on the day Your servants are resurrected.”
If you are having trouble falling asleep, say this supplication, “O Allah the stars have gone far away and the eyes are rested. You are Alive and Infinite, You do not slumber nor does sleep overtake You. Oh Alive and the Everlasting One, grant me rest tonight and let my eyes sleep.”
As a form of protection from all ill, you should recite three times Surah Al-Ikhlas, Surah Al-Falaq, and Surah An-Nas every night.
It is recorded in Sahih Bukhari that Aisha, the Prophet’s wife, said, “The Messenger of Allah (peace be upon him) when going to bed used to puff in his hands after reading Al-Ihlas, Al-Falaq, and An-Nas and then wipe his face and what his hands could reach from his body.”
This routine may actually help you fall asleep. Dr. Andrew Weil recommends a mantram for insomniacs. Mantram is the practice of repeating over and over in the mind certain syllables, words or phrases. It is especially helpful for people with restless minds, whose thoughts keep them from relaxing and falling asleep. Dr. Weils states that the repetition of a verbal formula is an effective sleep aid and natural remedy for insomnia.
