How to reset sleep cycle/pattern

I had the same problem brother. What fixed things with me was cutting down the hours of sleep. I now wake up for fajr and STAY awake, and have a nap that is no more than 1 hour after lunch, and by 11 pm I am really tired and ready for immediate sleep. I used to try waking up early on my own and instead was unconsciously turning off my alarm clock and going back to sleep, so got my wife who is very comfortable with her sleep pattern to force wake me for weeks upon weeks until I got used to the cycle.

You're probably thinking too much and spend the later portion of the night doing some engaging activities, turning into a nocturnal owl like myself. I know it can be extremely frustrating and can get quite depressing and demotivating. Medicines I tried and soothing drinks didn't work, but refraining from any caffeine (including coke and energy drinks) after 5 pm helped a lot.

God be with you, I know how disrupting this can be.

format_quote Originally Posted by Sampharo

You're probably thinking too much and spend the later portion of the night doing some engaging activities,

very true especially in my case....try to stay away from your PC/TV/Mobile since those make your brain keep awake

I am trying my best to stop using the PC one hour before going to bed

format_quote Originally Posted by squiggle

aslaam alaykum, does any one know a easy way to reset your sleeping pattern to a preferred time, at the moment I fall asleep at 2 am and find it really hard to wake up. I tried going to bed early like 9 pm but I just lie there and toss and turn untill I feel tired around 2 am.

it's becoming frustrating I jus wish there was a button I could press when I wanted to sleep

there has to be an easy way to make your body fall asleep at a specific time.

Asalaamu Alaikum Wr Wb sister this is a problem many of us experience so you are not alone in this. Here are some tips for you to adjust your sleep patterns:

Never have a heavy meal in the evenings. Even the sahaba and salaf used to eat light so that they could wake up without any problems.

Try to eat at around 6pm every evening and no later.Avoid heavy and rich snacks nearer bedtime

Always do some excercise everyday even if its 15-20 minute brisk walking or cycling, treadmill step machine etc. Better to excercise in the mornings.

Don't oversleep, even if you get to sleep late don't oversleep and wake up late because then youl will trouble sleeping early the night after. Sleeping for 7 hours is best and sometimes 8.

Don't drink tea after 6

Avoid coffee and smoking

If your mattress is more than 8 years old then get it changed and get advice from a sleep specialist as to which are the best mattresses for a good sleep.

Make sure there is no outside noise which interferes with sleep pattern and make sure room temperature is right and not too hot or cold.

Don't take drugs that artificially get one to sleep

One of the natual best tips to getting good and deep sleep everynight is to get some hops which is a natural sleep aide, and stuff it in your pillow and it is supposed to be brilliant at getting you to have a nice and deep sleep everynight.

Here are 5 natural ways to get to sleep:

http://findarticles.com/p/articles/m...4/ai_83912173/

Here are the Sunnats of sleep which you should do everyday because you should know that nothing will work without the will of Allah:

Here are the sunnat's of sleep which we should all try our best to do everynight from now on inshallah:

Before going to Bed

1. If after Isha one does not have anything important to do like any commitments then one should go early to bed and avoid useless talk and gatherings. Going to bed early assists one in waking up early for worship.

2. Recite Bismillah (In the name of Allah) before closing the doors of the house, before covering utensils with food in them, switch off or turn off fires, light etc (Bukhari)

3. To discuss with family members matters pertaining to Islam like stories of the Sahaba’s or reminders that will help increase imaan(faith). Or to simply talk about matters that please them without getting into useless talk. (Tirmidhi)

4. Children who are aged nine or ten years of age should be separated from females in one room and males in another. (Mishkat)

5. Apply Surma (Kohl) in each eye three times (Mishkat)

6. To lay or spread the bed oneself (Muslim)

7. To dust ones bed before sleeping (Mishkat)

8. Recite ‘Bismillah’ when removing clothing as it is a cover and protection from Jinn and shaythan.

9. To make Miswaak before retiring to bed even if one has already made it for Isha salat.

10. To use a pillow to rest ones head on (Muslim)

11. Rasulallah(Pbuh) pillow was made of leather filled with palm leaves(date leaves).

12. To use leather and hide as bedding for sleeping

13. To use straw mat for sleeping

14. To sleep on a mar or carpet made of cloth

15. To sleep on the floor

16. To sleep on a bed (Nashrut Tib)

17. If one does any of the above with the intention of sunnat then one will receive reward inshallah

18. To sleep in a state of wudu, (Attargheeb)

19. It is prohibited to sleep on ones stomach as shaythan sleeps on his stomach (Tirmidhi)

20. It is also prohibited to sleep on the back with the one leg on top of the other (Muslim)

Note: If there is no fear of exposing ones private parts then it is permissible to sleep in this manner but one should be careful.

21. To sleep on the right side, facing towards the Qibla (Bukhari)

22. To sleep with the right hand underneath the face like a pillow and with the knees slightly bent (Like in the recovery position)

23. One should also recite Surah Mulk before sleeping as it is saves one from the grave punishment. Suran Mulk should also be read aswell as Surah Yaseen.

24. Surah Waaqi’a should be read before sleeping as it saves one from hunger and poverty (Attargheeb)

25.When one goes to bed then say the following:


‘When retiring to his bed every night, the Prophet (saw) would hold his palms together, spit (A form of spitting comprising mainly of air with little spittle) in them, recite the last three chapters (Al-Ikhlas, Al-Falaq, An-Nas) of the Quran and then wipe over his entire body as much as possible with his hands, beginning with his head and face and then all parts of the body, he would do this 3 times.’ (Tirmidhi)


26. The Prophet (saw) also said: ‘When you are about to sleep recite ayat-al-kursee (The verse of the foot-stool, chapter 2:255) till the end of the verse for there will remain over you a protection from Allah and no devil will draw near to you until morning.’


27. The Prophet (saw) also said: ‘Whoever recites the last two verses of Soorat Al-Baqarah at night, those two verses shall be sufficient for him (i.e. protect him from all that can cause him harm).’


(Amana alrrasoolu bima onzila ilayhi min rabbihi wa almu/minoona….)
[Al-Baqarah: 285-286]

28. Also reciting the ten verses in Surah Baqarah at night is said to ward away shaythan and calamities,illnesses,worries from ones home so ones whole family is protected that night. Those 10 verses are: The first four aways of Surah Baqarah; Ayatul Kursi and the two verses following it and the last three verses of the surah.


29. ‘If one of you rises from his bed and then returns to it he should dust it with the edge of his garment three times for he does not know what has occurred in his absence and when he lies down he should supplicate:


Bismika rabbee wadaAAtu janbee wabika arfaAAuh, fa-in amsakta nafsee farhamha, wa-in arsaltaha fahfathha bima tahfathu bihi AAibadakas-saliheen.


‘In Your name my Lord, I lie down and in Your name I rise, so if You should take my soul then have mer upon it, and if You should return my soul then protect it in the manner You do so with Your righteous servants.’


30. The Prophet (saw) would place his right hand under his cheek when about to sleep and supplicate:


Allahumma qinee AAathabaka yawma tabAAathu AAibadak. (three times).


‘O Allah, protect me from Your punishment on the day Your servants are resurrected.’ (three times)

31. Also read this dua:


Bismikal-lahumma amootu wa-ahya.


‘In Your name O Allah, I live and die.’

32. Recite the following Isthighfar three times: Asthaghfirullah halladhee laa ilaaha ilallahuwal hayyul qayyumu wa athubu ilay

I seek forgiveness from Allah besides whom there is none worthy of worship, the living, the sutainer of life and to Him i repent. (Tirmidhi)


33. ‘Shall I not direct you both (The Prophet (saw) was addressing Ali and Fatimah-may Allah be pleased with them- when they approached him for a servant) to something better than a servant? When you go to bed say:


Subhanal-lah. (thirty-three times)
Alhamdu lillah. (thirty-three times)
Allahu akbar. (thirty-four times)


…for that is indeed better for you both than a servant.’

Also read kalima Tayyaba afterwards.

34. ‘If you take to your bed, then perform ablution, lie on your right side and then supplicate:


Allahumma aslamtu nafsee ilayk, wafawwadtu amree ilayk, wawajjahtu wajhee ilayk, wa-alja/tu thahree ilayk, raghbatan warahbatan ilayk, la maljaa wala manja minka illa ilayk, amantu bikitabikal-lathee anzalt, wabinabiyyikal-lathee arsalt.


‘O Allah, I submit my soul unto You, and I entrust my affair unto You, and I turn my face towards You, and I totally rely on You, in hope and fear of You.Verily there is no refuge nor safe haven from You except with You. I believe in Your Book which You have revealed and in Your Prophet whom You have sent.’

…If you then die, you will die upon the fitrah.’

fitrah: the religion of Islam, the way of Ibraheem.

35. To recite Bismillah 21 times is said to save ones home from theft and the evil effects of shaythan and sudden death.

36. Recite durood whilst falling asleep.

37. To keep the prayer mat near ones head or besides bed before sleeping (Nisaai)

38. Precaution should be taken that children do not notice marital relations between husband and wife (Mishkaat)

39. Zaid bin Thabit complained to Rasulallah(Pbuh) of not being able to go to sleep at times and Rasulallah (Pbuh) advised him to recite the following dua:

Allahummah ghaarithinnujumu wa hadaathil uyoonu wa antha hayyun qayyumulla tha’ khudhu ka sinathuwalaa nawmun yaa hayyun yaa qayyoomu a’hde’ laylee wa anim ‘aynee

Oh Allah the stars have sunk in and the eyes have become tranquil and quite and You are alive and ever lasting neither does sleep overcome You. Oh the living and ever lasting one make my night my tranquil and give my eyes sleep. (Ibn Sunni)

40. If after sleeping one experiences a pleasant dream then when ones eyes open then say “Alhamdulillah” then the pleasant dream should only be revealed to trustworthy learned ones so that the dream can be interpreted correctly.

41. If one experiences an unpleasant dream then one should spit spit (A form of spitting comprising mainly of air with little spittle) three times on the left side and then recite three times “ Audhobillaahi Minashaythaanirajeem”.

42. The dream should NOT be revealed to anyone then it will bring no harm to the person (Bukhari,Muslim)

43. To have water and Miswaak ready in advance for Wudu (Muslim)

44. To sleep with the intention of getting up for Tahajjud (Nisaa’i)

45. To read Tahajjud salat before subho sadiq (Dawn) (Mishkaat)

I Seem to have the same problem brother try not to think to much i find that when i think alot it takes me forever to sleep like all sorts of stuff runs through my head and sometimes i talk to myself and laugh dose it happen to you? and i don't know why but i think about fat rats. if it dose happen to you then it means its the first sign of madness lol nah i am just joking okay heres what i would suggest:

1) drink warm milk but not boiling hot, its known to make you sleepy but it dose not work on everybody but you can always try

2)make dua to Allah.

3)do not have the room to hot. have the window opened!

4)do not have your room to messy. have it spanking clean!

5)switch off every single light even the light on your computer.

6)and thank your mother for that lovely dinner she cooked for you before you go to bed

hope i helped you a little

Thanks for all the replies brothers and sisters the thing is currently if I wake up for fajar I'll only have like 3 hours of sleep because I fall asleep at 2 and fajar is around 5.

Do you think it's wise to go through the whole day on just 3 hours of sleep? I know I could sleep during the day but if I did that like slept after dhur then I wouldn't sleep at night again till 2.

All my life has been like this I've never had a consistant sleeping pattern where I go to bed early and get up early, I tried staying up all night once and it worked the following night I feel asleep at 8 pm but then slowly it jus started getting later and later till it got back to 2 am

I'm such a night person aswell I don't know why but if something needs doing I wait till it's dark and night time because I feel like my brain comes alive then and I can think. During the day I'm always like a zombie

last night was terrible, I got into bed at 10 pm and the last time I looked at my clock it was 3:25 am then I thought I won't be able to get up for fajar now I might aswell jus sleep up untill 10 am for uni at least I'll have 6 hours of sleep.

and this is always the case I go to bed early with the intention of getting up for fajar but I some how jus lie there till it's 2-3 hours before fajar then start panicking and decide to sleep through and get sleep for uni.

I do have an over active mind I start thinking without realising, like I say to myself

"ok don't think now jus focus on sleeping"

and I begin thinking then half way through I think "DOH WHAT AM I DOING THINKIN BOUT THIS" and it keeps happening

I've tried making wudu before I go sleep and reading the kuls and ayat al kursi but nothing makes me tired and want to sleep

I'll try the solutions that every 1 posted, I'm jus gonna get up for fajar and stay awake inshallah, it don't matter if I go through the whole day feeling tired.

I'm jus gonna make myself get up for fajar every day even if I've only slept for an hour then my body should fall into a routine of going to sleep 8 hours before fajar right?