One of my favorite quotes as a child came from an unexpected source: Benjamin Franklin. On the topic of his daily routine he said, “early to bed, early to rise, makes a man wealthy, healthy and wise.” I’m sure Mr. Franklin would have loved the 5AM influencers who are able to squeeze in several hours of productivity before most of the world even wakes up. 

In all seriousness, there is an important takeaway from Mr. Franklin’s motto: sleep is the foundation to success. Studies have shown that consistent sleep habits yield increased productivity, mental and physical health. And the inverse is also true; chronic bad sleep can lead to increased risks in health issues like dementia, heart disease and type 2 diabetes.

So in an effort to help you get on top of your sleep hygiene, here are four ways to improve your sleep habits:

1. Create a Good Daytime Routine:

Before I jump into what you should be doing for your nighttime routine, it’s important to acknowledge that you might be going to bed too late because your day is not organized. I know that when I waste time during the day or put things like going to the gym off until the evening, I’m more likely to sleep very late. You should try to start your day early with the intention that you’ll sleep early. Just like Ben Franklin said, your success hinges on whether you are maximizing your day, and the only way to do that is to have a schedule and stick to it. Use planners, alarms, and calendar invites to stay focused and stay organized so that you’re not scrambling to finish tasks in the evening. 

2. Wind Down:

Bedtime isn’t just for little kids; it’s for adults too. You should know ahead of time when you’re planning to prepare for bed. It doesn’t have to be the same time every night, but you should plan for a bedtime so that you can begin to wind down. Maybe that means a shower or bath an hour before bed. Or maybe that means you stop responding to text messages. For me, I like a clean kitchen a few hours before bed, and I start to turn off bright, overhead lights. Once in bed, I read a book or journal. I try hard not to doom scroll. In fact, sleep experts say that you should remove screens from the bedroom entirely. 

3. Extras: 

For those who can get into bed on time, but can’t actually fall asleep, you need to make some adjustments to the actual room. This could mean buying black out curtains to block out light, using a weighted blanket, or setting the room to a cooler temperature by using a fan. Some people even use a white noise machine or a sleep app to help them tune out any noise on the street or in their heads. Whatever extra items you need for bed, make sure you do the research and make the purchase!

4. Evening Duas:

The most important item for a Muslim girl’s sleep routine is her duas. We know that there is no guarantee that we will wake up the next day without the permission of Allah. So it’s important to connect with Him before bed. In that vein, there are several duas that you can read specifically to help you sleep. The Prophet Muhammad SWS used to place his (right) hand under his (right) cheek and say: “Allahumma bismika amutu wa ahya. (O Allah, with Your name I die and I live).” Al Bukhari, 6324.  

I hope these tips are helpful in your journey to getting a good night’s sleep. Sleep well friends!