“And We made your sleep [a means for] rest.” (Quran 78:9) Sleep is often underestimated, like that steadfast friend who quietly supports you but whose absence you deeply feel when they’re not around. In our pursuit of productivity and entertainment, we tend to sideline it with thoughts of "just one more episode" or "I'll check my phone quickly." Whether you’re a mom finding a quiet moment after the bedtime whirlwind, a student burning the midnight oil before exams, or someone lost in the endless scroll of TikTok recipes, the struggle is all too familiar. But here’s the truth: sleep isn’t just about avoiding panda eyes. It’s your body’s way of hitting the reset button, and trust me, you need that reset. Why Sleep is Non-Negotiable Picture your body as a beautifully designed machine that thrives on regular recharging to run smoothly—skipping that recharge is like expecting your phone to last on 1% battery all day. Substituting proper rest with "low power mode" (like relying on caffeine) is only a temporary fix that won't sustain you in the long run. Studies have shown that proper sleep: Balances Hormones: Lack of sleep disrupts ghrelin and leptin levels, increasing cravings for high-carb and sugary foods (Taheri et al., 2004). Boosts Mental Clarity: Research links inadequate sleep to reduced cognitive function and memory retention (Alfonsi et al., 2020). Strengthens the Body: Sleep plays a vital role in immune function, muscle recovery, and overall physical health (Besedovsky et al., 2012). Even our beloved Prophet Muhammad (peace be upon him) emphasized balance when it came to rest. In today’s fast-paced world, this guidance is especially relevant as we often sacrifice rest for the sake of work, entertainment, or endless obligations. His practice of dividing the night into portions for sleep, worship, and family time reminds us to approach rest with intentionality and moderation. His wife Aisha (RA) once narrated that he (peace be upon him) would sleep early in the night and wake in the latter part to pray (Bukhari). One companion, Abdullah ibn Amr (RA), was so keen on worship that he started praying the entire night. The Prophet (peace be upon him) advised him gently, saying, "Your body has a right over you.” (Bukhari). Imagine being so enthusiastic about night worship that the Prophet himself had to remind you to sleep—makes our late-night Netflix binges feel extra unproductive, doesn’t it? Niyyah (Intention) and Sleep In Islam, even sleep can become an act of worship if done with the right niyyah (intention). Before going to bed, make the conscious intention to rest so you can wake up refreshed and better able to fulfill your duties to Allah, your family, and yourself. Recite the evening duas and trust in Allah’s protection during the night. The Prophet (peace be upon him) said, “Actions are but by intentions” (Bukhari & Muslim), and sleep is no exception. Different Stages of Life, Different Sleep Needs For Students and Young Women A Harvard study found that students who slept well scored higher academically, highlighting the connection between adequate rest and cognitive performance (Hirshkowitz et al., 2015). Practical Tip: Establish a “no phone after 10 p.m.” rule. Can’t trust yourself? Leave your phone in another room. Bonus: your fajr alarm will actually get you out of bed! For Moms Aisha (RA) narrated that the Prophet (peace be upon him) encouraged the midday nap (qailulah) to refresh the body and mind (Bukhari). Practical Tip: Even a 15-minute nap counts. Rope in your spouse for bedtime duty occasionally—remember, co-parenting includes night shifts too! For Working Women Research shows well-rested women are more creative and emotionally resilient (Killgore, 2010). Practical Tip: Try a wind-down routine: swap emails for a warm cup of chamomile tea and a light read. Oh, and don’t check work chats after dinner—trust me, it can wait. For Older Women Sleep helps maintain bone density, heart health, and emotional stability—key factors for aging gracefully (Cappuccio et al., 2011). Practical Tip: Stick to a fixed bedtime and wake-up time—even on weekends. A consistent routine helps regulate your body’s natural clock. Islamic Wisdom on Sleep Islam encourages balance in all things, and sleep is no exception. The Prophet (peace be upon him) disliked staying up late without a valid reason, emphasizing the importance of early sleep and early rising (Muslim). His habit of reciting Surah Al- Mulk before bed is a beautiful example of combining spiritual and physical wellbeing. Examples from the Sahaba: Umar ibn Khattab (RA) was known for balancing his duties and sleep. He would rest briefly at night and take a short midday nap, ensuring he stayed alert for both worship and governance. Fatimah (RA), the daughter of the Prophet (peace be upon him), would wake early for fajr and then organize her day efficiently, ensuring time for rest despite her many responsibilities. Steps to Improve Sleep Hygiene Ditch the Devices: Screen time before bed disrupts melatonin (Chang et al., 2015). Swap Instagram for Quran or dhikr. Set a Sleep Alarm: Just like you set an alarm to wake up, set one to remind you to wind down for bed. Embrace Sunnah Practices: Recite the evening duas, sleep on your right side, and say Bismika Allahumma amutu wa ahya ("In Your name, O Allah, I live and die") before sleeping. Control Your Environment: Make your room cool, dark, and clutter-free. A bedroom that feels like a sanctuary promotes deeper sleep. Reflection Time Ask yourself: Am I prioritizing sleep, or am I stuck in the endless cycle of “just 5 more minutes”? For example, if you often delay bedtime for entertainment, how can you adjust your evening habits to wind down earlier? What sunnah practices can I add to my nighttime routine today? For instance, could you make it a habit to recite Surah Al-Mulk or say the evening duas consistently? Am I making the intention for sleep as an act of ibadah? From Rest to Revival The bottom line? Sleep isn’t a luxury; it’s an essential tool for living your best life. When you treat sleep as an act of self-care and ibadah, it not only recharges your body but also boosts your connection with Allah. Start small—one uninterrupted night of sleep or a midday nap could be the first step to better health and more barakah in your day. And if this post resonated with you, don’t miss the next one!