Elevate Your Day with Morning and Evening Routines: Sunnahs and Science for Busy Muslim Mums
As mums, we know how busy and unpredictable life can get. Between caring for our families, managing work, and trying to carve out time for ourselves, finding our own balance, however that may look to us, can feel overwhelming. But here’s a little tip: having simple morning and evening routines can create a sense of peace and purpose that grounds your day, even if it’s just a few intentional minutes. Inspired by the Sunnahs of our beloved Prophet Muhammad (peace and blessings be upon him) and supported by science, these routines can bring calm, focus, and wellness to your daily life. Annndd barakah Alhamdulillah.
We have created a downloadable Qur’an and Sunnah checklist based on this post that you can grab at the bottom of this blog ⬇
In this post, we’ll explore the wisdom of our Prophet (ﷺ) habits, why routines are so beneficial, and one small action you can try this week to make your life feel just a little easier.
Why Routines Matter: Spiritually and Scientifically
Routines are more than just tasks. They’re tools that help us manage our time, reduce stress, and connect with ourselves and our deen. Our Prophet Muhammad ﷺ exemplified how simple daily habits could be acts of Ibaadah (worship), mindfulness, tadubbur (to reflect, to ponder), well-being and more. Let’s look at the impact of these routines and the scientific benefits they offer for busy mums like us.
Morning Routines in the Sunnah: Starting Your Day Right
Starting your day with intention and connection to Allah subhana wata ala gives you a grounded, positive mindset that carries through the day. Here are some morning habits from the Sunnah that you can try adding to your routine:
Waking up early (before Fajr):
The Prophet Muhammad (PBUH) advised waking early, saying:
'Aishah (May Allah be pleased with her) reported:The Prophet (ﷺ) said, "The two Rak'ah before the dawn (Fajr) prayer are better than this world and all it contains." (Sahih Muslim)
This quiet time before dawn is perfect for implementing sunnah dua and remembrance of Allah, spiritual focus and mental clarity.
Science waking up: Studies show that early risers tend to be more proactive, organised, and happier. A study from the Journal of Applied Social Psychology found that early risers often report better mental health and productivity.Brushing your teeth with a Miswak:
Oral hygiene is highly recommended in Islam. The Prophet (PBUH) said:
“Narrated Abu Huraira Allah's Messenger (ﷺ) said, "If I had not found it hard for my followers or the people, I would have ordered them to clean their teeth with Siwak for every prayer.” (Sahih Bukhari, 887)
Starting your day with a clean mouth is not only refreshing but also sets a positive tone.
Science waking up: A study published in the Journal of Periodontal Research found that using a miswak can significantly reduce plaque and improve oral health.Morning Dua and Gratitude:
When he woke, the Prophet peace and blessings be upon him would recite this dua:اَلْحَمْدُ لِلّٰهِ الَّذِيْ أَحْيَانَا بَعْدَ مَا أَمَاتَنَا وَإِلَيْهِ النُّشُوْرُ
“All praise is for Allah who gave us life after having taken it from us, and unto Him is the resurrection.”
(Sahih al-Bukhari, 6312)
Evening Routines in the Sunnah: A Peaceful End to the Day
Just as the morning is precious, our evenings are a time to unwind, reflect, and prepare for the next day. These Sunnah habits make for a relaxing, restorative evening routine:
Performing Wudhu (Ablution) Before Bed:
The Prophet (ﷺ) encouraged going to bed in a state of cleanliness, saying:
“Narrated Al-Bara bin `Azib: Allah's Messenger (ﷺ) said to me, "When you want to go to bed, perform ablution as you do for prayer, then lie down on your right side…….” (Sahih al-Bukhari, 6311)
Wudhu is not only purifying but also deeply relaxing and calms you.Science Backs It: A study from the Journal of Physiological Anthropology found that a cleansing ritual like washing hands and face can lower stress levels, improving sleep quality.
Reciting Surah Al-Mulk:
Prophet Muhammad (ﷺ) recommended reciting Surah Al-Mulk before sleeping:
“There is a Surah in the Qur’an which contains thirty Ayat which kept interceding for a man until his sins are forgiven. This Surah is 'Blessed is He in Whose Hand is the Dominion (Al-Mulk)’.” (Sunan Abu Dawood, 1400)
The Qur’an helps calm the heart and mind in general,so Alhamdulillah trying to create that feeling before bed is sunnah that we can implement.Science Backs It: Studies show that reading or actions to calm your heart rate before bed reduces insomnia and increases relaxation, preparing you for restful sleep.
Scientific Benefits of Routines for Mums
Morning routines improve productivity and reduce "decision fatigue," which can be overwhelming for busy mums. Research shows that even a small morning routine makes people feel more in control and focused.
SubhanAllah if I have not planned or have some sort of list and clarity I find my mornings are far less near productive than when I am more mindful and diligent with my time and my families routine.
Evening routines help with sleep and stress management. According to the Journal of Sleep Research, habits like reflection or practicing gratitude improve sleep quality and overall mental health.
ANNNNDDDD FOR YOU MAMA 👇
Your action for this week: Try one new habit
This week, let’s start small. Choose one habit to add to your routine, either in the morning or evening:
Try this: Wake up a few minutes earlier for Fajr
Aim to wake up just 10-15 minutes before Fajr prayer, if possible. Use this quiet time to hydrate, pray 2 rakah (qiyyamul layl or check what you need to rectify with Allah subhana wata ala), and set a small intention for your day. This one shift can make a huge difference in how your day unfolds.
If the early mornings are too challenging, try incorporating an evening sunnah, like performing Wudhu before bed. These little actions, when done consistently, add up to meaningful changes as Narrated `Aisha The Prophet (ﷺ) was asked, "What deeds are loved most by Allah?" He said, "The most regular constant deeds even though they may be few." He added, 'Don't take upon yourselves, except the deeds which are within your ability." Sahih al- Bukhari 6465
May Allah make it a success. Aameen