Incorporating Islamic stories in your children’s bedtime routine is essential, but it is equally important to inculcate sunnah nightly routines at an early age. This helps these practices become habits that stick as they grow older. Islam is a guiding compass for mankind, addressing all aspects of life, even the seemingly mundane, like sleep. Several verses of the Qur’an emphasise the significance of nighttime as a period of rest after the toils of the day. Therefore, it’s advisable to avoid engaging in frivolous activities during this period. 

The Prophet ﷺ set a remarkable example of the best routine one should engage in before sleep. These activities are not only soul-nourishing but also promote overall well-being. Here are some sunnah practices for establishing a holistic sleep routine.

1. Body Hygiene

The Prophet ﷺ encourages us to sleep in a state of purification. I particularly enjoy performing ablution before bedtime because the thought of having my sins cleansed from every part of my body is delightful. You can prompt your kids to perform ablution after their night showers. 

Al-Bara’ bin ‘Azib (RA) reported that the Messenger of Allah ﷺ directed me thus, “Whenever you go to bed, perform Wudu’ as you do for Salat then (before sleeping).” (Riyad as-Salihin 814)

2. Clean Space

Maintaining a clean sleeping environment is highly encouraged in Islam, mirroring the exemplary habit of our noble Prophet Muhammad ﷺ, who would dust his bed before settling to sleep. 

Abu Hurayra reported that the Prophet ﷺ said, “When one of you goes to bed, he should dust his bed with the inside of his lower garment. He should say, ‘In the Name of Allah.’ He does not know what might have come on it after he left it. If he wants to lie down, he should lie down on his right side and say, ‘Glory be to You, my Lord, I have laid down on my side by You and I raise it up by You. If you take my soul, then forgive it. If you release it, then guard over it as You guard over Your righteous slaves.'” (Al-Adab al-Mufrad: Book 1, Hadith 13)

To have a formative experience, ask your children to dust the bed before you curl up on it to read your pick for the night. This will help foster a sense of cleanliness. 

3. Sleep Positions

The Prophet ﷺ discouraged sleeping on one’s stomach while encouraging Muslims to sleep on their right side. He recommended placing one’s right hand under their right cheek as they lay down to sleep. 

Hudhaifah (RA) reported,

“Whenever the Prophet ﷺ lay down for sleep at night, he would place his (right) hand under his (right) cheek and supplicate: “Allahumma bismika amutu wa ahya [O Allah, with Your Name will I die and live (wake up)].” And when he woke up, he would supplicate: “Al-hamdu lillahil-ladhi ahyana ba’da ma amatana, wa ilaihin-nushur (All praise is due to Allah, Who has brought us back to life after He has caused us to die, and to Him is the return).” (Riyad as-Salihin 816)

This sleeping position has numerous health benefits in contrast to sleeping on one’s stomach which harms one’s health.

4. Dark Space

In the final steps of preparing for a restful night’s sleep, you should switch off the light. Our beloved Prophet ﷺ enjoins us to extinguish the lamp before sleeping.

It was narrated from Jabir bin ‘Abdullah (RA) that the Messenger of Allah ﷺ said,

“Cover your vessels, tie your water skins, extinguish your lamps, and lock your doors, for Satan does not untie a water skin, open a door, or uncover a vessel. If a person cannot find anything but a stick with which to cover his vessel and mention the Name of Allah.”  (Sunan Ibn Majah 3410)

Understandably, the idea of complete darkness can be daunting for children who are afraid of darkness. In such cases, a practical approach would be to have a soft, dim light that can create a bedtime ambience. Nonetheless, the goal should be to gradually acclimate them to sleeping in total darkness. Studies have shown that exposure to light, during sleep can have a detrimental effect on one’s health. Therefore, sleeping in a dark space does not only align with the sunnah but is also beneficial for overall well-being. 

5. Recitation of the Qur’an

There is no better way to end your day than reciting the noble Qur’an. Its blissful recitation fill our hearts with nur, bringing respite from the challenges of life, planting hopes in our deserted minds, and relieving our painful worries. It enriches our soul with spiritual sustenance, and each letter we utter carries with it the promise of reward.

Inculcating the habit of reciting the recommended verses of the Qur’an in kids helps to cultivate an intimate relationship between them and the Qur’an. These are the recommended surah and verses to read before sleeping.

• Ayat al-Kursi: Abu Hurairah (RA) reported, “The Messenger of Allah ﷺ put me in charge of guarding the collected zakah of Ramadan. Someone came and started to rummage in the food. I took hold of him and said, I will surely take you to the Messenger of Allah ﷺ… He [the one who came and rummaged in the food] said, When you go to your bed, recite Ayat al-Kursi and you will be protected by Allah, and no devil will come near you until morning. The Prophet ﷺ said, “He told you the truth even though he is a liar. That was a devil.” (Riyad as-Salihin 1020)
• Surah Al-Mulk: Narrated Abu Hurairah (RA) that the Prophet ﷺ said, “Indeed there is a Surah in the Qur’an of thirty Ayat, which intercedes for a man until he is forgiven. It is [Surah] Tabarak Alladhi Biyadihil-Mulk.” (Jami` at-Tirmidhi 2891)
• The last three Surahs of the Qur’an: Narrated ‘Aisha (RA), “Whenever the Prophet ﷺ went to bed every night, he used to cup his hands together and blow over it after reciting Surah Al-Ikhlas, Surah Al-Falaq, and Surah An-Nas, and then rub his hands over whatever parts of his body he was able to rub, starting with his head, face and front of his body. He used to do that three times.” (Sahih al-Bukhari 5017)
• The last two verses of Surah al Baraqah: Narrated Abu Mas`ud al-Ansari (RA), “The Prophet ﷺ said, ‘If one recites the last two verses of Surah al-Baqarah at night, it is sufficient for him (for that night).'” (Sahih al-Bukhari 5040)

Following this virtuous practice will help us find spiritual fulfilment, earn rewards, and attain Allah’s protection in this life and the hereafter. While reciting all these Surahs might initially seem like a daunting task before bedtime, it becomes manageable when broken down and spread across the night. For instance, Surah Al-Mulk can be recited after observing Maghrib. Additionally, it is essential to tweak these to your children’s age to avoid overwhelming them with lengthy recitations. 

6. Du’as

Du’a is the protective shield of believers that depicts our complete reliance and dependence on Allah for safety and protection. It communicates our weaknesses, fears, and heartfelt desires to Allah, reinforcing our relationship with Him. Moreover, du’a should not be limited to moments of need or nights of desire. Oftentimes, we believe we are in control of the repetitive seemingly ordinary actions in our lives. However, we need to remember that there’s a Supreme Being who enables us to engage in these habitual acts, which is why we should imbibe the habit of making du’a before sleeping. Let’s dive into some Prophetic du’as.

• Du’a before and after sleeping: Hudhaifa (RA) narrated that Whenever the Prophet ﷺ intended to go to bed, he would recite: “Bismika Allahumma amutu wa ahya (With Your name, O Allah, I die and I live).” And when he woke up from his sleep, he would say: “Al-hamdu lil-lahil-ladhi ahyana ba’da ma amatana; wa ilaihi an-nushur (All the Praises are for Allah Who has made us alive after He made us die (sleep) and unto Him is the Resurrection).”  (Sahih al-Bukhari 6324)
• Du’a to Die on Fitrah: Al-Bara’ bin `Azib (RA) narrated that when Allah’s Messenger ﷺ went to bed, he used to sleep on his right side and then say, “All-ahumma aslamtu nafsi ilaika, wa wajjahtu wajhi ilaika, wa fauwadtu `Amri ilaika, wa alja’tu zahri ilaika, raghbatan wa rahbatan ilaika. La Malja’a wa la manja minka illa ilaika. Amantu bikitabika al-ladhi anzalta wa nabiyyika al-ladhi arsalta! (O Allah! I have submitted myself to You, I have turned my face to You, committed my affairs to You, and depend on You for protection out of desire for You and out of fear of You (expecting Your reward and fearing Your punishment). There is no refuge and no place of safety from You but with You. I believed in the Book You have revealed, and in the Prophet You have sent”). Allah’s Messenger ﷺ said, “Whoever recites these words (before going to bed) and dies the same night, he will die on the Islamic religion (as a Muslim).” (Sahih al-Bukhari 6315)
• Du’a for mercy on Soul: Abu Hurairah (RA) narrated that the Messenger of Allah ﷺ said, “When one of you leaves his bed then returns to it, then let him brush it off with the edge of his garment three times, for indeed, he does not know what succeeded him upon it after him. When he lies down, let him say, “Bismika rabbī waḍa`tu janbī wa bika arfa`uhu, fa’in amsakta nafsī farḥamhā wa in arsaltahā faḥfaẓhā bimā taḥfaẓu bihī ibādakaṣ-ṣāliḥīn” (In Your Name, my Lord, I lay my side down, and in Your Name I raise it. And if You take my soul, then have mercy upon it, and if You release it, then protect it with that which You protect Your righteous worshipers).” (Jami` at-Tirmidhi 3401)
• Du’a for strength: Ali (RA) narrated that Fatimah went to Allah’s Messenger ﷺ to request a slave from the war booties. Then he ﷺ said, “Shall I tell you a thing which is better than what you asked me for? When you go to your beds, say: Allahu Akbar 34 times, Alhamdulillah 33 times, and SubhanAllah 33 times. This is better for you than what you have requested.” (Sahih al-Bukhari 3113)

These practices are simple yet profound acts that contribute to our spiritual nourishment and overall well-being. By incorporating these sunnah acts into your bedtime routine, you can reinforce your children’s faith and enhance their physical health. It is beneficial to introduce these habits at an early age so they become an integral part of their lives. May Allah empower us to develop positive habits that strengthen our faith and firmly establish the practice of Sunnah in our lives. Ameen