Sleep is a natural blessing from Allah ﷻ. The Qur’an mentions sleep as a sign of His mercy:
“And among His Signs is your sleep by night and by day, and your seeking of His bounty. Surely in this are signs for people who listen.” (Surah Ar-Rum 30:23)
Our beloved Prophet Muhammad ﷺ taught us many Sunnahs (traditions) about how to sleep in the best way. Following these Sunnahs not only brings reward but also improves physical health, mental peace, and spiritual connection with Allah ﷻ.
In this article, we will explore in detail how to sleep according to Sunnah, the benefits of Sunnah sleeping habits, and practical tips for Muslims today.
Why Follow Sunnah in Sleeping?
Many people wonder why sleep matters in Islam. The truth is, Islam provides guidance for every aspect of life—even the way we rest. Here’s why following Sunnah in sleeping is important:
- Spiritual Rewards – Sleeping with Sunnah intentions makes sleep an act of worship.
- Health Benefits – Sunnah sleeping positions are proven to improve breathing, digestion, and heart health.
- Peace of Mind – Sunnah du’as (prayers) before sleep protect from nightmares and Shaytaan.
- Barakah in Time – Waking early according to Sunnah increases productivity.
Sunnah of Sleeping – Step by Step Guide
Let’s go through the complete Sunnah sleeping routine according to Hadith:
1. Make Wudu Before Sleeping
The Prophet ﷺ said:
“When you go to bed, do wudu as you do for prayer.” (Bukhari, Muslim)
Sleeping in a state of purity protects the soul and keeps angels close.
2. Dust and Clean the Bed
Before lying down, the Prophet ﷺ would dust the bed three times with his cloth (Bukhari). This removes any dirt, insects, or harmful objects.
3. Sleep Early After Isha
The Prophet ﷺ disliked unnecessary talk after Isha prayer and encouraged sleeping early (Bukhari). Modern science agrees that early sleep helps regulate hormones and improves rest.
4. Recite Duas Before Sleeping
Some important duas and surahs before sleeping include:
- Ayat-ul-Kursi (Surah Al-Baqarah 2:255)
- Surah Al-Ikhlas, Al-Falaq, and An-Naas (Three Quls)
- Last two verses of Surah Al-Baqarah (2:285-286)
The Prophet ﷺ used to blow over his hands after reciting the three Quls and wipe his body for protection.
5. Sleep on the Right Side
The Prophet ﷺ said:
“When you go to bed, lie on your right side.” (Bukhari, Muslim)
Sleeping on the right side improves heart function, digestion, and reduces pressure on the body.
6. Place Right Hand Under Cheek
He ﷺ used to place his right hand under his cheek while sleeping (Abu Dawood). This simple Sunnah reminds us of humility and peaceful rest.
7. Say the Sleeping Du’a
One beautiful dua is:
“Allahumma bismika amutu wa ahya.”
(Translation: O Allah, in Your name I die and live.) (Bukhari)
8. Avoid Sleeping on the Stomach
The Prophet ﷺ saw a man sleeping on his stomach and said:
“This is a way of sleeping that Allah dislikes.” (Abu Dawood)
Doctors also confirm stomach sleeping is harmful for the spine and breathing.
9. Take Qailulah (Midday Nap)
The Sunnah nap, known as Qailulah, is a short rest before Dhuhr. It refreshes the body and mind. The Prophet ﷺ said:
“Take a nap, for the devils do not nap.” (Tabarani)
10. Wake Up Early (Tahajjud & Fajr)
Waking in the last third of the night for Tahajjud prayer brings great reward. Sleeping early and waking early ensures a blessed routine.
Health Benefits of Sleeping According to Sunnah
Following Sunnah in sleeping has many proven health benefits:
- Sleeping on the right side improves blood circulation and heart function.
- Sleeping early aligns with circadian rhythm, leading to better energy.
- Reciting Quran before sleep calms the mind and reduces stress.
- Napping (Qailulah) enhances memory, learning, and productivity.
- Avoiding stomach sleeping prevents spinal pain and breathing issues.
Modern Science Confirms Sunnah Sleep Habits
- Wudu before sleep reduces bacterial infections (cleanliness effect).
- Right-side sleeping is recommended by doctors for patients with heartburn and sleep apnea.
- Early bedtime improves melatonin production, linked with anti-aging and strong immunity.
- Short naps improve brain function and lower stress, proven in modern studies.
This shows the timeless wisdom of the Sunnah.
Common Mistakes Muslims Make in Sleeping
- Using phones and social media late at night.
- Skipping du’as before sleep.
- Sleeping after Fajr till late morning.
- Ignoring the Sunnah nap.
- Sleeping on the stomach.
Correcting these mistakes aligns our routine with Sunnah and adds blessings.
FAQs – Sunnah Sleep
Q1: Is it Sunnah to sleep after Asr?
Sleeping after Asr is generally discouraged because it may cause laziness or bad dreams. However, if someone is very tired, it is not haram.
Q2: Can I sleep without wudu?
It is permissible, but Sunnah and highly recommended to sleep with wudu.
Q3: Is Qailulah nap Sunnah even today?
Yes, even a 20-minute nap before Dhuhr is Sunnah and beneficial.
Q4: What time is best to sleep according to Sunnah?
Best time: After Isha prayer, and wake before Fajr.
Q5: Can I sleep on my left side?
Yes, but the Sunnah and most beneficial is to begin sleep on the right side.
Conclusion
Sleep is not just a physical need—it’s also an act of worship when done according to Sunnah. By sleeping with wudu, reciting Quranic du’as, and following the Prophet’s ﷺ habits, we gain peace, health, and reward.
Let’s make a habit to align our sleeping routine with Sunnah. It not only blesses our nights but also fills our days with energy, clarity, and barakah.
