Islam has not left the need of sleeping to man without directing it with special

manners that give man a comfortable sleep and make him active in getting up. Here
are some of these manners to be observed before going to bed:
1. Man should go to bed after cleansing himself from sweat and unpleasant smells.
2. He should perform wudu.
3. He should go to the Washroom and relieve himself.
4. dust your bed before attempting to sleep.
4. He should not sleep on his face and abdomen because it is the sleep of the Satan and
is harmful to the self and body. The believers sleep on their backs or right sides except if
there is an excuse.
5. When lying, instead of thinking of what is of no benefit, Islam invites man to criticize
himself on what he has done during his day. Imam as-Sadiq (s) said, When you go to
your bed, think of what you have done in your day and remember that you will die and
will be resurrected to be punished.
Go to bed early and avoid evenings full of play and amusement, and awake early to find
all good before you; good health, livelihood, activity, and vitality. The moment you
awaken from your sleep, you will understand what you have read in the previous lines
about the disadvantages of too much sleeping and about the manners of sleeping. If you
understand this, you will wake up at the required time.

It is observed that you get sleep in the first few hours and then your sleep gets disrupted then you
fall asleep very late. In this break do wuzu and pray namaz. Do this immediately. Dont try to struggle
even for a minute. You can try to go back to sleep after namaz. And can do tazbi after namaz. But
dont delay at all in taking decision of namaz. Do it immediately. Allah wants you to pray namaz that
is why woke you up in the middle of the night.

1 .Dont watch tv or any computer or mobile screens 3 hours before sleep. Dont even listen to tv.

2. pray namaz. Pray namaz. Pray namaz. It relaxes your mind. It is the best way to relax your mind.

3. take bath. Wear clean clothes before going to bed. Brush your teeth.

4. drink a glass of cold milk. Urinate just before going to bed.

5. Do sleep tazbis.

6. always be in namazi state while sleeping.

During day time when you avoid or delay doing something that you are supposed to do then your
body produces certain hormones to resist the action. These hormones make the mind unsatisfied,
restless which affects the sleep quality.
For example. Grooming your hair with proper hairdye and hair cut,
Wearing clean and good clothes.
Polishing shoes. Grooming of beard face. Etc etc. Regular haircut. Shaving private parts.

Most importantly Praying namaz, quran, and tazbis .

And another important thing is walk jog and excercise.
If you avoid/ miss doing the above things which you are supposed to do than you are bound to have
a sleep disorder.
If you dont do anything that you are supposed to do then including the sleep tips mentioned above
then your body created those bad hormones which disrupt sleep.

Hence sleep can be tracked using the above variables.

Individuals of all ages who experience stress, anxiety, and depression tend to find it more difficult
to fall asleep, and when they do, sleep tends to be light and includes more REM sleep and less
deep sleep. This is likely because our bodies are programmed to respond to stressful and
potentially dangerous situations by waking up. Stress, even that caused by daily concerns, can
stimulate this arousal response and make restful sleep more difficult to achieve.

Awake/Sleepy

Go to bed only if you are feeling tired and feeling as if you can sleep. If you do find that you go to bed and you cannot
sleep, it is better to get up and do a quiet activity, such as reading, for 15-20 minutes. This will relax your mind and take
away the pressure you may put on yourself to sleep. If you continue to lie there willing yourself to sleep you may
only stress yourself further away from sleep.

I have had a problem with this exact thing since freshman year of high school. So, I decide
to do some research. Apparenty, the reason your mind stays active while you're trying to
sleep is because you have unknowingly trained it to do so. You mind stays alert if you've
been restless (tossing and turning) for many nights. So, you mind correlates your bed with
restlessness and the rest is history. Once you get into bed, you brain immediately starts
worrying about random things and you are stuck awake, but wanting to be asleep. It's like a
vicious cycle, there is no way out of it! However, if you avoid napping, avoid doing other
activities (watching TV, playing with your phone), go to bed only when you are sleepy, and
minimize worrying (deal with stuff earlier in the day) you can regain your sleep. It will
definitely be tough in the beginning, but eventually, your circadian rythm will catch up to
you and you will have better REM sleep as well as more energy in the mornings. Hope this
helps!

Why is your mind so noisy when you are trying to sleep? 1. In bed, you are alone, or with a
loved one. Your defences are down. There is no social pressure. Your mind is free to
consider things other than daytime concerns. 2. You are relaxed. Your fight or flight
response is at a minimum. 3. It is dark so you are less concerned with appearances. 4. You
are reclined. This means there is more blood flow to the brain. These four factors alone
allow your brain to turn on in ways it may not have been able to throughout the day. Also,
we rush home late and jump into bed to get ready for an early day. Everyone needs time to
process the day and relax before going to bed. Is that argument you had with your boss still
on your mind? Did you forget to do something important today? Or maybe you are thinking
about something you are planning next week...whatever it is, if it is keeping you awake for
more than 20 minutes, you probably haven't done enough decompressing after your day
and you might be better off getting up for awhile. Try keeping a journal where you "dump"
your days events. Be aware of other things like caffeine consumption, which can keep you
awake, and whether that nap you took has something to do with it. If you still don't sleep,
develop a zen attitude about it. And be sure to check out the 7 Cups of Tea guide on
sleeping well.

Try discussing your thoughts or activities during the day with someone. As an individual you
try to keep everything to your self. Hence you get those thoughts at night. Share discuss
maybe you wont get them.

It can often be because you havent given your brain a chance to relax. I always read
before I go to bed and dont go on my phone to unwind

I can understand this problem as I have had trouble sleeping for years. Bad experiences,
stress, health and even environment can affect the quantity and the quality of sleep. To
have a good night sleep, it's very important to have a fulfilling day first. Our minds
subconsciously takes a lot of chaos, and though we manage to get around it during day but
it catches up as soon as we are alone or when we hit our beds to sleep. The ongoing
troubles and chaos are not something that mind can keep avoiding. Hence, it's a way of
telling us that we need to clear our heads first. Even if we are facing meaningless worries,
we need to face them while we are awake. There are several ways this can be done.
Keeping a journal where I define my worries as useless or as something I should pay
attention to, is my way of cutting the clutter from my mind. Doing at least a few things
through a day that gives us immense happiness can be more fulfilling than it sounds. It
doesn't mean that we have to wipe out our bank balance and go on a vacation (again) or go
purchasing or even donate it in charity. It's more about forming habits that make us realise
that we ARE happy. Such habits can be as tiny as- -treating our colleagues and seniors with
respect and understanding. -asking a person who has been through rough things lately in
his/her life, "Hey I was concerned about you. How are you doing TODAY?" -beginning to
skip on one cigarette a day and feeling proud of it. -meeting our parents unannounced. -
calling up an old friend who gave up complaining about not giving him/her time. -waking up
half an hour earlier regardless of the previous night's sleep and feeling the freshness of the
morning instead. -walking on foot while on our way back home and admiring the streets,
the architecture, the people. -savouring the food when it enters our mouths. -enjoying the
baths. -growing one indoor/ outdoor plant in our homes and attending to its needs. The list
of tiny things that we can do each day can go on and on. The best part is they don't have to
be time-demanding in order to be fulfilling. It is certainly hard to carry on after having some
bad or traumatic experiences. But while struggling through all of it, let's not forget that we
are capable of bringing tiny moments of happiness each day. Having asked someone, "How
are you doing today?" may not mean much to us, but it is enough to overwhelm the person
who is struggling too. There's no way that that our lips won't smile at nights if we remember
to keep our days fulfilling. A good night sleep? It will hug you like a baby. Yes, I was saying
this to YOU.
 Dont delay in doing things that you are supposed to do. Avoid bad habits like watching tv to
distract your mind. When you use tv to distract your mind your thoughts will come back to
you during sleep. Try discussing it with someone. But dont watch tv. Tv should only be for
Islamic education and not to distract or make you forget.

When you try to suppress your thoughts they will come back.

Sleeping time has to be fixed but waking up time can be altered. Hence do all what you are
supposed to do before sleeping time without trying to delay.

When you do what you are supposed to do only then you will generate peace hormone
required to get to sleep.

Sleep has to be earned by doing all your duties and tasks.

One thing i learnt that stay in bed only for the time you want to sleep. That means go to
bed at 11 instead of 9 and worrying about not getting sleep 9 to 11. But in this time of 9 to
11 dont watch tv, do walking, pray namaz do tazbi. Do only relaxing activities.

Establish a pre-sleep routine. It's difficult to calm your imagination and your mind if you are
going until you try to fall asleep. Keeping your body and mind active before bed makes it
nearly impossible to shut it off so you can sleep. To help this, establish a pre-sleep routine.
This helps wind your body down so that it and your mind is relaxed when you finally crawl
into bed. Plus, routine helps your body know what's coming when you do those activities or
when it's that time of day. Start your routine at least 30 minutes you plan on falling asleep

Breathe out of your left nostril. Breathing out of only your left nostril is supposed to help
relax your sympathetic nervous system.[4] This can calm your mind and imagination and help
you fall asleep.

Close your right nostril with the thumb of your right hand. Breathe in slowly and deeply
through your left nostril. Hold, and then exhale. Repeat, letting the tension release from your
body as you calm your mind.

DO 'PERCEPTUAL ACTIVITIES' 60 MINUTES BEFORE SLEEP

Save the dishes, walking the dog, listening to music or taking out the
trash for the last hour of the evening.
These kind of perceptual activities aid better sleep especially since too
much thinking is yet another enemy of late evening natural relaxation
and drowsiness.
Activities like intense conversations, replying to e-mails, working, or
reading can arouse your attention and suppress your natural
sleepiness.
However, perceptual activities help you catch the wave of melatonin as
it rises.
 +4

Doing activities such as washing the dishes in the last hour of the
evening is a good way to clear your mind

It is very important to establish a schedule a routine before going to

sleep. It acts like a clue to tell the body that it is time to sleep.

These habits have to be established over a period of time and will

cause its effects after atleast 3 months.

Example walks, bath, namaz, tazbi, quran, breathing exercise any of

the relaxing activities that you can do. It should have a fixed, time,
place and duration.

Your body is unable to distinguish between sleep time and awake

time.
First of all Dont give your body confusing signals like lying down on
sofa or bed in day time.

Watching tv especially lying down because tv induces sleep inducing

signals in your eyes.

Give the right signals at the right time. Give your body wake up signals
when you wake up. And sleep signals when you about to sleep so as to
calibrate your circadian clock.