There is a great deal of information online about health in Islam, but much of it is scattered. Few resources offer a clear, reliable guide for Muslims who want to build a healthy lifestyle rooted in Quranic guidance, Prophet Muhammad’s ﷺ teachings, and supported by what we now know from modern health science.
As interest in wellbeing grows, especially through social media, many Muslims are searching for guidance on nutrition, self-care, movement, sleep, stress, and daily habits. Some of what circulates online is helpful and evidence-based, while other claims are unverified or taken out of context. This makes it harder to know what to trust.
At Deenista, we believe in bringing both worlds together:
authentic Islamic guidance + habits that are proven to support health.
The aim is to create a simple, trustworthy Islamic health guide that brings clarity and balance.
The Islamic foundation of wellbeing
Islam as a religion is centred on lifestyle, not only praying and fulfilling obligations, but living in a way that aligns daily habits with Islamic values. So Islam as a religion is a WAY OF LIFE!
You may have heard this sentence many times before, or this may be the first time you come across it:
“Your body has a right over you.”
— Sahih Bukhari
A similar wording is also narrated from Ali ibn Abi Talib:
“Your self has a right over you.”
At first glance these lines may sound simple, but the wording “has a right” is very deliberate in Islam. It means the body is a trust; something you are responsible for. You are not allowed to harm it, neglect it, or treat it carelessly. This is the foundation of a healthy Islamic lifestyle: treating the body with respect, moderation, and intention.
To make this Islamic health guide practical and easy to use, we have divided it into seven key areas of daily life. These areas can be used as a simple map; something to return to whenever you need a reminder or a boost in your wellbeing:
✦ Stress, calm, and emotional wellbeing including Namaz
✦ Avoiding what harms the body according to the Quran
✦ Cleanliness and hygiene in Islam
Together, they offer a clear and practical reference for building a healthier, richer, and more balanced way of living; rooted in Quranic guidance and authentic prophetic teachings.
Combining Islamic guidance with modern health
How Islamic principles align with modern health findings is remarkable. Almost every year, scientific research confirms practices long recommended in Islamic teachings, such as:
- Mediterranean-style eating, which mirrors many foods encouraged in the Quran such as olives, figs, and lentils.
- the health benefits of intermittent fasting, which aligns with Ramadan
- the importance of moderation and avoiding excess
In each of the seven key areas, we will briefly connect the Islamic guidance to what modern research shows; keeping the focus on practical, trustworthy steps that support a healthier life.
✦ Nutrition in Islam
Nutrition is a central part of any scientifically grounded health model. From an Islamic perspective, what we eat is also one of the core pillars of a conscious, God-centred life. The Quran invites us to be mindful:
Surah ‘Abasa (80:24)
فَلْيَنظُرِ الْإِنسَانُ إِلَىٰ طَعَامِهِ
“Let the person consider his food.”
This simple verse can be read as a call to think about what we eat, how it is produced, and what it does to our body and soul.
In modern lifestyle medicine, there is a major focus on patterns such as the Mediterranean-style diet: plenty of vegetables and fruits, whole grains, legumes, healthy fats like olive oil, fiber-rich food, and lean protein, with minimal ultra-processed food. This way of eating is consistently linked to a lower risk of heart disease, diabetes, and chronic illness.
There are many foods mentioned in the Quran, hadith, and narrations from the Prophet ﷺ and early Muslim scholars that describe their benefits long before modern science came along to confirm them.
Below is a closer look at some of these foods; how they appear in Islamic teachings, and how they align with what nutrition research shows today.
✧ Olives and olive oil
Olives are mentioned several times in the Quran, including:
Surah At-Tīn (95:1)
وَالتِّينِ وَالزَّيْتُونِ
“By the fig and the olive.”
and...
Surah An-Nūr (24:35)
…يُوقَدُ مِن شَجَرَةٍ مُّبَارَكَةٍ زَيْتُونَةٍ
“...lit from a blessed olive tree.”
Classically, olives and their oil have been seen as a symbol of blessing and light. Modern research now highlights olive oil (especially extra virgin) as rich in healthy monounsaturated fats and antioxidants, associated with better heart health and reduced inflammation, and it is a cornerstone of the Mediterranean diet.
If you’d like to read more about the fig and the olive in a deep-dive Deenista post, you can visit the link here.
Do you want to add a subtle reminder of this beautiful verse of the Quran in your home? Visit our Deenista shop to find out more...
✧ Figs
The fig is directly honoured in the surah that opens with: “By the fig and the olive…” (95:1).
From a health perspective, figs are high in fibre and contain minerals such as potassium and calcium. They support digestion and offer a naturally sweet, satisfying alternative to ultra-processed snacks.
Figs are also rich in bioactive components; vitamins, organic acids, amino acids, and a wide range of phytochemicals, including carotenoids and polyphenolic compounds. Read more in the link here.
Many researchers today point out that figs remain under-appreciated compared to other fruits, even though new studies suggest they may support cardiovascular health and offer several additional benefits.
The fact that Islam has an entire surah named after the fig is not something to overlook. Rather, it is a reminder to value this fruit and incorporate it into our daily diet. Fresh figs are ideal when available, but dried figs are a practical and nutritious option as well.
Islamic framed wall art with fig and olive
Bring a sense of blessing and tranquillity into your home with this Quranic-inspired artwork. The fig and olive; both honoured in the Quran are; illustrated in a clean, contemporary style that carries quiet symbolism and warmth. The piece is designed to feel timeless and reflective, making it a meaningful addition to any space.
✧ Grapes
Grapes are mentioned several times in the Quran as part of the good provision Allah gives, and as fruits of Paradise. Here is one of those beautiful times it has been mentioned.
Surah Al-An‘ām (6:99)
وَمِنَ النَّخْلِ مِنْ طَلْعِهَا قِنْوَانٌ دَانِيَةٌ...
وَجَنَّاتٍ مِنْ أَعْنَابٍ
وَالزَّيْتُونَ وَالرُّمَّانَ
...مُشْتَبِهًا وَغَيْرَ مُتَشَابِهٍ
“…And from the palm trees come clusters of dates hanging low.
And We produce gardens of grapevines, and olives, and pomegranates — similar, yet each distinct...”
Nutritionally, grapes provide polyphenols and antioxidants (like resveratrol in the skins), which are studied for their possible benefits for heart and blood vessel health.
✧ Dates
Dates appear frequently in the Quran, including in the story of Maryam (Mary), who is told to shake the palm tree and eat the fresh dates during childbirth (19:25).
In hadith, the Prophet ﷺ is reported to have broken his fast with dates, and recommended them as a simple, nourishing food. From a health point of view, dates are rich in natural sugars, fibre, potassium, and other minerals. They provide steady energy when eaten in moderation and are especially useful around fasting.
✧ Pomegranate
Pomegranates are mentioned in the Quran as one of the fruits of Paradise and as a sign of Allah’s provision (e.g. 6:99, 6:141).
Modern nutrition research associates pomegranate with a high content of polyphenols and antioxidants, which may support heart and blood vessel health and have anti-inflammatory effects.
In the spirit of beautiful Quran inspired art, at Deenista, we created several beautiful pomegranate artworks that are perfect for a modest living dining area and a subtle reminder of the wisdom of our religion.
Bowl of Pomegranates
A soft Mediterranean-inspired still life featuring a bowl of pomegranates — a fruit honoured in the Quran. Created in our Gothenburg studio, this piece brings a sense of barakah, heritage, and gentle beauty to modest interiors. Ideal for Muslim homes seeking subtle, meaningful Islamic art rooted in symbolism.
✧ Bananas
Bananas are understood by many commentators to be referred to in the description of Paradise as “clusters of fruit arranged one above another” (56:29), interpreted as banana trees in some tafsīr.
They are a convenient source of carbohydrates and potassium and can be part of a balanced diet, especially pre- or post-exercise.
✧ Wheat, barley and other grains
Grains like wheat and barley are mentioned among Allah’s provisions and were a basic staple in the Prophet’s time.
From a lifestyle-medicine perspective, whole grains (rather than refined flour) provide fibre and help with blood sugar regulation and long-term metabolic health.
✧ Lentils and other legumes
Lentils are explicitly named in the Quran (2:61) among foods requested by Bani Isra’il.
There is a narration attributed to Ja‘far al-Sadiq which says that every meal has an adornment, and the adornment of a large meal is legumes, highlighting their value on the table. This fits very well with modern nutrition advice: lentils and beans provide plant-based protein, fibre, and micronutrients, and are strongly associated with better long-term health outcomes.
✧ Vegetables, onions, garlic and cucumbers
The Quran mentions vegetables, cucumbers, garlic, lentils and onions together in 2:61.
These are classic “Mediterranean-style” ingredients rich in fibre and various phytochemicals. Onions and garlic contain sulphur compounds that support heart and immune health; cucumbers offer hydration and light, low-calorie bulk.
✧ Seeds and “black seed”
The Quran refers generally to seeds and grains as signs of Allah’s creative power and provision (6:95).
More specifically, hadith literature highlights black seed (Nigella sativa). The Prophet ﷺ is reported to have said:
“This black seed is healing for every disease, except death.”
Classically, black seed was used in prophetic and traditional medicine. Modern studies explore its potential anti-inflammatory, antioxidant and immune-modulating properties, while scholars also remind that the hadith should be understood within the broader framework of tawakkul and using available means sensibly.
Today, black seed oil is commonly recommended by nutritionists for a range of uses; from supporting hair health to general wellbeing. Read more here.
✧ Honey
An entire Chapter, Surat an-Nahl (“The Bee”), mentions the bee and describes a drink coming from its bellies of different colours, in which there is healing for people (16:69).
In prophetic medicine, honey is widely recommended as a remedy. From the scientific side, raw honey has antibacterial properties and has been shown, for example, to soothe cough in children more effectively than some over-the-counter syrups, and to support wound healing when used appropriately.
✧ Milk
Milk is mentioned in the Quran:
Surah An-Nahl (16:66)
وَإِنَّ لَكُمْ فِي الْأَنْعَامِ لَعِبْرَةً
نُسْقِيكُمْ مِمَّا فِي بُطُونِهِ
مِنْ بَيْنِ فَرْثٍ وَدَمٍ
لَبَنًا خَالِصًا سَائِغًا لِلشَّارِبِينَ
“There is indeed a lesson for you in the cattle:
We give you a drink — pure milk, pleasant to those who drink it —
which comes from what is in their bellies, between waste and blood.”
Let me know if you want the translation slightly more modern or softer in tone.
It has been a basic source of protein, fat, calcium and other nutrients in many traditional diets. How much and what type of milk products to consume today depends on individual tolerance, health conditions and overall dietary pattern. Read more about the benefits of milk here.
✧ Oils and vinegar
Oils come mainly through olives in Quranic mention. Vinegar, meanwhile, appears in hadith. A narration from Jabir ibn Abdullah reports that the Prophet ﷺ said: "The best of condiments is vinegar."
Vinegar is a simple, natural seasoning that can enhance flavour without adding fat or excessive calories, and acetic acid in vinegar may have modest benefits for blood sugar control when used as part of a balanced diet.
Recently, vinegar has become very popular again, especially through social-media nutrition figures such as the “glucose goddess,” who has built an entire wellness message around its benefits.
✧ Meat and fish
The Quran mentions livestock and lawful meat as part of Allah’s provision (16:5–8), and fish and seafood as permissible and beneficial, especially when travelling (5:96).
From a lifestyle-medicine angle, the emphasis is on moderation and quality: lean cuts, reasonable portions, and inclusion of fish rich in omega-3 fats (such as fatty fish), which are linked to heart and brain health.
✧ Eating a rainbow in the Quran
Health professionals often encourage us and our children to “eat a rainbow.” The idea is simple: different colours in fruits and vegetables reflect different antioxidants, vitamins, and phytonutrients, each offering its own protective benefits.
For example:
🔴 red foods often contain lycopene and support heart health
🟠orange and yellow foods are rich in carotenoids for immunity and eye health
🟢 green foods are packed with chlorophyll, fibre, and minerals
🟣 purple and blue foods contain anthocyanins with anti-inflammatory effects
By eating a variety of colours, we give our bodies a wider spectrum of natural protection; something we often try to teach our children in a simple, visual way. Read more here.
Interestingly, this modern nutrition advice reflects a theme already present in the Quran. In 20:53 and 16:13, Allah invites us to notice the rich diversity of what He provides: in plants, herbs, and especially in their colours. In one verse, He speaks of the different plants that grow from the earth, and in the other, He highlights the varied hues in what He created for us.
When we look at the foods mentioned throughout the Quran; olives, grapes, figs, pomegranates, dates, bananas, grains, vegetables, we see various colours represented.
This mirrors the message we use today: variety matters, colourful food nourishes, and diversity in eating is part of divine wisdom.
It is a gentle reminder that caring for our health through balanced, colourful food is not only good science; it is deeply aligned with Islamic guidance.
✧ Fasting in Islam connected with intermittent fasting
For Muslims, fasting is not a trend. It is something we have done our entire lives through Ramadan, the weekly fasts, and the voluntary days throughout the year. What is interesting today is how modern health science has finally begun to study and confirm many of the physical benefits that Islam has already guided us towards.
When researchers talk about “intermittent fasting,” they describe long fasting windows, shorter eating periods, and deliberate timing of meals. In reality, this is simply the rhythm Muslims follow every Ramadan. What science is discovering now is something our tradition has practised for centuries.
⁕ What modern studies now highlight
Many of the benefits associated with intermittent fasting are things Muslims have experienced intuitively:
• improved insulin response
• lighter digestion
• reduced inflammation
• steadier energy
• better metabolic balance
These findings simply echo what our tradition has encouraged for more than fourteen centuries: periods of restraint, moments of stillness for the body, and not eating continuously throughout the day.
⁕ A pattern Muslims already follow year-round
Islam also encourages regular voluntary fasts; for example on Mondays, Thursdays, some specific days of certain months, and others. From a scientific perspective, this naturally creates recurring cycles of digestive rest that modern researchers now describe as beneficial for long-term health.
For Muslims, however, these fasts were never about diets or trends. They were meant to build discipline, gratitude, and a clear mind; and the physical benefits are a natural outcome of a spiritually meaningful practice.
⁕ The Islamic difference: intention and balance
Where modern fasting trends can sometimes become extreme or obsessive, Islamic fasting remains grounded in moderation:
• suhoor is encouraged, not skipped
• overeating at iftar is discouraged
• fasting is lifted when someone is ill, pregnant, travelling, or unable
• the purpose is clarity, not punishment of the body
Science is only now arriving at what Islam has already taught: fasting supports the body when it is done with balance, intention, and care.
✧ Source of food in Islam
In Islam, food is not simply fuel, it is part of worship. What we choose to eat matters, and the Quran repeatedly reminds us to choose what is ḥalāl (permissible) and ṭayyib (pure, wholesome, and beneficial). This means that a Muslim should not eat whatever comes their way. Food has categories: what is allowed and what is not, what is recommended and what is discouraged.
Choosing ḥalāl food protects us from impurity and harm, while choosing ṭayyib food helps us nourish the body in a clean, ethical way. Both concepts guide us to make mindful food decisions, avoiding contamination, avoiding harmful ingredients, and choosing what supports health.
From a health perspective, this aligns strongly with modern recommendations to avoid highly processed foods, artificial additives, and anything harmful or intoxicating.
✧ Overeating in Islamic teachings
Islam places strong emphasis on moderation in eating. The Quran directly warns against excess:
Surah Al-A‘rāf (7:31)
كُلُوا وَاشْرَبُوا وَلَا تُسْرِفُوا ۚ إِنَّهُ لَا يُحِبُّ الْمُسْرِفِينَ
“...eat and drink, but do not waste; indeed, Allah does not like the wasteful.
”
This verse is one of the clearest foundations for healthy eating in Islam. It encourages nourishment while firmly discouraging overeating or indulgence.
A second verse reinforces the same principle:
Surah Al-Mā’idah (5:87)
لَا تُحَرِّمُوا طَيِّبَاتِ مَا أَحَلَّ اللَّهُ لَكُمْ وَلَا تَعْتَدُوا ۚ إِنَّ اللَّهَ لَا يُحِبُّ الْمُعْتَدِينَ...
“... do not forbid (yourselves) the good things which Allah has made lawful for you and do not exceed the limits; surely He does not love those who exceed the limits."
Together, these verses guide Muslims toward a balanced approach to food; enjoying what is lawful, but without falling into excess or harm.
Modern research now confirms what Islamic teachings have long emphasised:
- overeating disrupts digestion
- increases inflammation
- worsens sleep quality
- contributes to obesity and metabolic disease
Eating more slowly, with awareness, and stopping before heaviness are now standard medical recommendations, perfectly aligned with the Islamic model of moderation.
✧ Starting the day with nourishment in an Islamic lifestyle
Islam encourages a structured rhythm to eating and strongly emphasises suhoor; the pre-dawn meal during fasting.
The Prophet ﷺ called suhoor a blessed meal, and scholars often highlight how this points to the importance of beginning the day with nourishment rather than skipping food until later.
Modern nutrition research agrees: eating early in the day supports metabolic balance (kick-starting your metabolism), steadier energy, and better appetite regulation. Skipping the first meal is associated with increased cravings, fatigue, and irregular blood sugar patterns later on. To learn more, you can find more information on WebMD.
For Muslims, the message is simple: start the day with nourishment, even if it is small. It aligns with the Islamic rhythm of caring for the body early in the day, maintaining stable routines, and avoiding extremes in eating.
✧ Gratitude before and after eating
Gratitude is one of the simplest forms of remembrance, and the Quran ties it directly to food and provision.
Surah An-Nahl (16:114):
...فَكُلُوا مِمَّا رَزَقَكُمُ ٱللَّهُ حَلَـٰلًۭا طَيِّبًۭا وَٱشْكُرُوا۟ نِعْمَتَ ٱللَّهِ
“Eat from what Allah has provided for you — lawful and good — and be grateful for the blessing of Allah...”
Pausing before or after eating, acknowledging the food, and eating with awareness are all part of Islamic eating etiquette. This same habit appears very clearly in the Blue Zones, the five regions documented on Netflix where people live the longest in the World.
Across these communities; in Okinawa, Nicoya, Sardinia, Ikaria, and Loma Linda, researchers observed a similar pattern:
• People take a quiet moment of appreciation.
• Sometimes it is a short phrase, sometimes a small pause, sometimes a family habit passed through generations.
Dan Buettner, the researcher behind the Blue Zones, notes that this moment of gratitude:
- slows down eating
- reduces the likelihood of overeating
- creates emotional calm
- strengthens social connection at the table
In Islam, saying bismillah before eating and offering shukr after the meal serve the same purpose: they ground the heart, settle the mind, and turn a biological act into something intentional and blessed. Science simply describes the behaviour; Islam gives it meaning.
✧ A pinch of salt before and after food
There are Islamic sources that mention taking a small pinch of salt before and after a meal as a recommendation. Interestingly, some modern nutritionists also note that a very small amount of salt before eating may help stimulate digestion, support stomach acid, and prepare the body for a meal — though this depends on the person and overall diet.
In today’s world, the main concern is excess salt from fast food and ultra-processed meals. But natural salts do contain trace minerals the body needs, and using them mindfully can be part of a balanced lifestyle. Read more about healthy salt intake and how to reduce excess salt on the NHS website.
The value of this practice lies also in the rhythm of the act. Islam often connects daily habits with intention, mindfulness, and structure. Small rituals like this encourage us to pause, eat with awareness, and approach food with calm and respect for the blessing in front of us.
✧ Not eating extremely hot food
There is a narration that the Prophet ﷺ avoided eating food that was extremely hot, allowing it to cool before eating. Scholars often highlight this as part of his broader guidance on gentleness, moderation, and not harming the body.
The practical wisdom is clear:
very hot food can irritate the mouth and throat, reduce taste sensitivity, and some research links frequent consumption of very hot food with oesophageal irritation. Letting food cool naturally improves comfort, digestion, and mindfulness.
The message fits beautifully with the Islamic approach to wellbeing:
be gentle with your body, avoid unnecessary harm, and eat with calm and intention.
✧ Clearing the table and acknowledging blessings
Islam places emphasis on beginning and ending meals with awareness and gratitude. While specific phrases differ across narrations, the consistent theme is to recognise Allah’s blessing after eating and to leave the space clean and respected.
This simple rhythm; eating, pausing in gratitude, then clearing the table — carries both spiritual and practical benefits. It prevents waste, encourages order, and reduces the habit of mindless picking after the meal.
Interestingly, modern behavioural research echoes this. Eating in a clean, intentional environment helps regulate appetite, supports better portion control, and reduces overeating. A tidy space signals to the brain that the meal has ended, helping the body settle into satiety.
In Islam, cleanliness and gratitude elevate eating from a routine to an act of remembrance, and this gentle structure naturally supports healthier habits.
✧ Order of foods mentioned in Quranic descriptions of Paradise
In Surah Al-Waqi‘ah (56:16–20), the Quran describes how drink and fruit are offered before other foods in Paradise. Some scholars mention this sequence as a reflection on calm, structured eating; not as a rule, but as a point of gentle wisdom.
The flow is simple:
• settling first
• receiving a drink
• then fruits
• followed by other foods
Interestingly, this mirrors several modern nutrition principles:
• drinking before a meal supports digestion
• starting with fibre-rich fruit or greens helps regulate blood sugar
• sitting calmly reduces overeating
The verses subtly highlights a balanced, thoughtful rhythm of eating; not rushed, not chaotic, and not emotionally driven.
✦ Staying active in Islam
Movement is an essential part of Islamic living. The Quran does not present a sedentary lifestyle as ideal; instead, it encourages walking, travelling, working, exploring, and staying physically engaged with the world. Modern research strongly supports this approach. The longest-lived populations in the world; the Blue Zones, share one major habit: they move naturally throughout the day. They walk often, do small physical tasks, garden, and stay active without extreme exercise routines.
Islam already encourages this type of steady, daily movement.
Surah Al-Mulk (67:15)
هُوَ الَّذِي جَعَلَ لَكُمُ الْأَرْضَ ذَلُولًا
فَامْشُوا فِي مَنَاكِبِهَا
وَكُلُوا مِن رِّزْقِهِ ۖ وَإِلَيْهِ النُّشُورُ
“He is the One who made the earth manageable for you,
so walk among its pathways and eat of His provision.”
This verse directly encourages walking, exploring, and being physically present and active on the earth; not living passively.
Surah Al-Jumu‘ah (62:10)
فَإِذَا قُضِيَتِ الصَّلَاةُ
فَانتَشِرُوا فِي الْأَرْضِ
وَابْتَغُوا مِن فَضْلِ اللَّهِ
“And when the prayer is finished, disperse through the land and seek the bounty of Allah.”
Even after moments of stillness and prayer, Muslims are encouraged to rise, move, work, and continue with life in an active, engaged way.
Together, these verses form a picture of a lifestyle built around natural, consistent movement; the same pattern we see in the healthiest communities today. Walking to places, helping others physically, engaging in daily responsibilities, travelling, and keeping the body strong and capable are all part of what it means to live actively as a Muslim.
✦ Sleep and rest in Islam
Sleep is not seen as a passive or wasted part of life. In Islam, it is treated as a sign, a mercy, and a necessary part of human balance. The Quran and the teachings of the Prophet ﷺ highlight sleep as something to value, regulate, and respect.
Modern lifestyle medicine places sleep and recovery as one of its core pillars, and for good reason: poor sleep is linked to higher inflammation, reduced immunity, weight gain, poorer emotional regulation, and increased risk of chronic and cardiovascular diseases. Islam recognised the importance of structured rest long before this science emerged.
✧ Sleep as a sign of divine mercy
Surah Ar-Rūm (30:23)
وَمِنْ آيَاتِهِ مَنَامُكُم بِاللَّيْلِ وَالنَّهَارِ
“And among His signs is your sleep by night and by day…”
Sleep is described as an āyah; a sign to reflect on. Something essential, intentional, and purposeful.
✧ Importance of deep sleep
Surah An-Naba’ (78:9)
وَجَعَلْنَا نَوْمَكُمْ سُبَاتًا
“And We made your sleep for rest.”
The Quran uses the word subāt, meaning a complete pause or disconnection; a reset for the body and mind.
Modern sleep research confirms this: deep sleep is when the body repairs tissues, balances hormones, strengthens the immune system, and clears metabolic waste from the brain.
✧ Balance between sleep and wakefulness
Surah Al-Furqān (25:47)
وَهُوَ الَّذِي جَعَلَ لَكُمُ اللَّيْلَ لِبَاسًا
وَالنَّوْمَ سُبَاتًا
وَجَعَلَ النَّهَارَ نُشُورًا
“He made the night a covering for you and sleep for rest, and He made the day a recall to life.”
This verse shows a natural rhythm:
night = rest,
day = activity and life.
This is what modern science calls the circadian rhythm, and misalignment (e.g., late nights, poor sleep routines, screens before bed) is now linked to increased metabolic and mental health issues.
✧ Prophetic guidance on sleep hygiene
The Prophet ﷺ followed a sleep routine that today’s researchers would describe as highly protective:
✧ Sleeping early
He disliked staying up late without purpose, which supports melatonin production and better circadian alignment.
✧ Waking early
He encouraged starting the day in the early hours. Research today shows that morning light exposure improves energy, mood, and metabolic regulation.
✧ Short daytime rest
He encouraged a short midday nap (qaylūlah). Modern studies show that short naps can improve memory, alertness, and heart health; but only when brief and not too late in the day, exactly as practiced historically.
✧ Avoiding oversleeping
Islam discourages excessive sleep, which aligns with research showing that too much sleep is associated with poorer health outcomes, fatigue, and reduced metabolic efficiency.
✧ Recovery is an Islamic principle
Lifestyle medicine emphasises recovery, not only sleep.
Islam also encourages this kind of restorative balance:
- moments of silence and reflection
- prayer breaks throughout the day based on the position of the sun.
- pauses between work
- avoiding physical exhaustion
- caring for mental calm
All these act as small recovery points, supporting the nervous system and preventing burnout.
✦ Stress, calm, and emotional wellbeing including Namaz
Emotional wellbeing is an essential part of a healthy Muslim life. Islam does not separate the mind from the body; both are treated as trusts, and both require care. The Quran and the teachings of the Prophet ﷺ emphasise balance, inner calm, emotional regulation, and the importance of grounding the heart.
Modern lifestyle medicine highlights stress management as one of its core pillars. Chronic stress affects sleep, hormones, digestion, immunity, and long-term health. Islam has always recognised the importance of calming the mind, regulating emotions, and avoiding both inner chaos and emotional neglect.
✧ The Quran’s approach to inner calm
Surah Ar-Ra‘d (13:28)
الَّذِينَ آمَنُوا وَتَطْمَئِنُّ قُلُوبُهُم بِذِكْرِ اللَّهِ
أَلَا بِذِكْرِ اللَّهِ تَطْمَئِنُّ الْقُلُوبُ
“Those who believe and whose hearts find rest in the remembrance of God.
Truly, it is in the remembrance of God that hearts find rest.”
This verse describes ṭumaʾnīnah — a state of inner steadiness and tranquillity. It shows that calm is not the absence of challenges, but the presence of grounding, connection, and meaning.
Modern psychology mirrors this:
- grounding techniques lower stress hormones
- stillness reduces anxiety
- mindful repetition (like dhikr) calms the nervous system
- a sense of purpose and faith protects mental health
Islam teaches these principles long before they became part of scientific literature.
✧ Daily Islamic practices that support emotional balance
Though we are not using the term “sunnah,” the Prophet ﷺ lived habits that today would be considered emotional-health practices:
✧ Regular pauses throughout the day
Prayer provides structured breaks to reset the nervous system. Lifestyle medicine now recognises micro-breaks as powerful stress reducers.
✧ Gratitude
Islam encourages gratitude as a daily practice. Research shows gratitude decreases cortisol, improves mood, and reduces rumination.
✧ Connection and community
Islam emphasises social bonds, helping others, sharing meals, and checking on loved ones. Strong social ties are one of the greatest predictors of long-term mental and emotional health.
✧ Avoiding extremes
Islam discourages emotional excess, chronic anger, constant worry, and despair. Moderation in emotion is now understood as a key part of emotional resilience.
✧ Stress management through an Islamic lens
Lifestyle medicine highlights stress as a major contributor to chronic illness.
Islam provides several layers of protection:
- Meaning and trust in God reduce existential anxiety
- Structured routines provide stability
- Physical movement (walking, work) helps discharge stress
- Clean speech, controlling anger, and forgiveness protect emotional wellbeing
- Sleep, cleanliness, and nutrition all support mental health
In Islam, mental health is not something separate from worship, it is woven into the rhythm of everyday life.
✧ Menstruation and rest in Islam
Islam treats menstruation with dignity and compassion. There is no shame or impurity attached to the woman herself; rather, it is recognised as a natural bodily process that requires rest and care. Islam encourages:
- rest during discomfort
- gentle movement rather than heavy physical strain
- cleanliness during the period
- ghusl at the end of the cycle as a full-body renewal
From a scientific perspective, this is very aligned with modern understanding:
- hormone changes during menstruation affect energy, sleep, and stress
- prioritising rest and light movement supports emotional balance
- hygiene reduces the risk of infections
- bathing after the cycle improves wellbeing and is consistent with global health recommendations
Islam also removes religious burdens during menstruation: no prayer, no fasting, no guilt. This functions as a built-in rest period, something lifestyle medicine recognises as essential during hormonal shifts.
✦ Social connections
Human beings are created to live in connection; with family, community, and society. Islam emphasises this deeply. A healthy Muslim life is never isolated; it grows through companionship, service, shared meals, and mutual support.
Modern lifestyle medicine recognises social connection as one of the strongest predictors of long, healthy living. The world’s longest-lived communities, the Blue Zones, place high value on spending time with family, maintaining friendships, and living with purpose and support. Islam already encouraged this balance more than 1,400 years ago.
✧ The blessing of shared food and company
Ali ibn Abi Talib said:
“The most blessed food is that which increases through being shared.”
Sharing food, sitting together, and building bonds are not just social habits; they are part of spiritual and emotional wellbeing. Eating with others improves mood, slows down eating pace, and reduces stress hormones, all findings supported by modern behavioural science.
✧ Community as protection
The Prophet ﷺ encouraged visiting the sick, comforting those in distress, attending funerals, and caring for neighbours. These are not only acts of worship but today are recognised as behaviours that build emotional resilience and reduce loneliness, depression, and anxiety.
Social isolation is now considered a serious health risk, linked to higher rates of chronic illness, poor immunity, and even early mortality. Islam offers a built-in solution: regular, meaningful human contact.
✧ Speech, kindness, and emotional safety
Islam teaches that:
- kind speech heals
- harshness wounds
- reconciliation is better than ongoing conflict
- privacy and dignity are to be protected
- gossip and backbiting harm both speaker and listener
Modern psychology confirms that emotional safety; feeling respected, safe, and valued, is crucial for mental health, stress regulation, and strong relationships.
✧ Helping others as a path to wellbeing
Acts of service (visiting, helping, giving support, volunteering) are repeatedly encouraged in Islam. Research now shows that helping others:
- improves mood
- decreases feelings of loneliness
- increases life satisfaction
- strengthens the immune system
Giving and supporting are forms of nourishment, not only for the recipient but also for the giver.
✦ Avoiding what harms the body according to the Quran
Islam teaches not only what benefits the body, but also what harms it. The Quran repeatedly emphasises protection, moderation, and avoiding anything that weakens the body, mind, or spiritual clarity. A healthy lifestyle in Islam is not complete without this protective element.
✧ Intoxicants: Alcohol, cannabis, and all mind-altering substances
In Islam, any substance that clouds the mind, alters judgment, or affects clarity is prohibited. This includes alcohol, cannabis (weed), and all mind-altering or addictive substances. The principle is consistent, clear, and protective.
Surah Al-Mā’idah (5:90)
إِنَّمَا الْخَمْرُ وَالْمَيْسِرُ… رِجْسٌ
“Indeed, intoxicants and gambling… are impurities.”
The word khamr (intoxicants) refers to anything that covers or dulls the mind, not only wine. Classical scholars across Islamic schools agree that the ruling applies broadly:
• alcohol
• weed/cannabis
• recreational drugs
• anything that removes clarity or self-control
From a health perspective, modern science strongly supports this guidance. These substances affect cognitive function, sleep quality, emotional regulation, hormones, and long-term physical health; all areas Islam seeks to protect.
The American Heart Association states clearly: “If you don’t drink already, don’t start. ” www.heart.org
Avoiding intoxicants is not simply a restriction; it is a form of self-preservation and dignity. It preserves:
• mental clarity
• emotional balance
• long-term health
• spiritual presence
• family stability
• decision-making
This forms a core part of living a balanced, healthy Islamic lifestyle.
✦ Cleanliness and hygiene in Islam
Cleanliness is one of the most emphasised values in Islam. It is not only about physical purity but also about dignity, self-respect, and protecting the body from harm. A clean environment and a clean body are described as part of faith itself, shaping how a Muslim lives, eats, prays, and interacts with others.
Modern lifestyle medicine recognises hygiene as a foundation of health. Good hygiene reduces infection, improves sleep, regulates stress, and supports overall wellbeing. Islam placed this at the heart of daily life long before modern science developed these frameworks.
✧ Cleanliness as part of faith
The Prophet ﷺ said:
“Cleanliness is half of faith.”
This simple sentence reflects a deep philosophy: caring for the body is an act of devotion, not vanity. Cleanliness protects health and creates calm and order, something strongly supported by research showing that tidy environments lower stress and improve mental clarity.
✧ Daily rhythms of purification
Islamic practice builds cleanliness into everyday routines:
⁕ Regular washing before prayer
This rhythm naturally reduces germs, refreshes the mind, and regulates the nervous system through gentle touch and cool water.
⁕ Full-body cleansing when needed
This ensures hygiene is maintained in a structured, consistent way.
⁕ Keeping clothes and surroundings clean
Modern studies show that clean environments improve focus, sleep quality, and emotional wellbeing.
⁕ Oral hygiene
The Prophet ﷺ emphasised using the siwāk (tooth-stick). Today, oral health is linked to heart health, inflammation, and overall longevity.
These routines come from spiritual practice, but their health benefits are widely recognised today.
✧ Hygiene in food and living spaces
Islam encourages:
- covering food
- avoiding contamination
- keeping kitchens and eating areas clean
- washing hands before and after meals
- removing harmful things from pathways and shared spaces
These principles mirror modern public-health advice. Clean food handling prevents illness, while clean living environments reduce stress and support healthier sleep.
✧ Cleanliness and mental wellbeing
Cleanliness and order are linked with:
- reduced anxiety
- clearer thinking
- better emotional regulation
- a greater sense of control
- calm and stability
Islamic teachings frame cleanliness as part of spiritual clarity; modern psychology frames it as part of emotional clarity. Both perspectives support each other.
✧ Ghusl, Menstruation, and Personal Purification
Islam goes beyond general hygiene and provides structured guidance on personal purification, especially in matters related to the body’s natural cycles. These teachings are practical, protective, and closely connected to wellbeing.
✧ Ghusl (full-body cleansing)
Ghusl is a complete wash of the body performed in specific situations; after menstruation, marital relations, postpartum bleeding, and in preparation for acts of worship such as Jumu‘ah or entering a state of ihrām.
From a health and scientific perspective, ghusl helps to:
- remove sweat, oils, and bacteria from the skin
- reduce the risk of skin irritation and infection
- refresh circulation
- support mental clarity and emotional calm
- maintain overall hygiene during key biological changes
The concept of a full-body reset after certain physical states aligns with what modern science understands about the importance of regular cleansing for physical and psychological wellbeing.
Conclusion: a balanced Islamic approach to health
A healthy life in Islam is not built on extremes or complicated routines. It is shaped through small, steady habits: eating with awareness, moving regularly, resting well, managing emotions, maintaining cleanliness, honouring the body’s limits, and nurturing meaningful relationships.
The Quran and the teachings of the Prophet ﷺ guide us toward a way of living that is balanced, moderate, and dignified; a way that protects the body, calms the mind, and brings the heart closer to its purpose. What modern science now confirms, Islam taught more than fourteen centuries ago: that caring for one’s physical and emotional wellbeing is part of faith itself.
When we weave these principles into daily life; even in simple steps, we create a rhythm that supports long-term health, clarity, and a sense of groundedness. This guide is meant to be a reference you return to whenever you need direction, encouragement, or a reminder of how holistic and beautiful Islamic guidance truly is.
✦ Bring the symbolism into your home
The fig and the olive; both honoured in the Quran, carry deep meaning: nourishment, blessing, and tranquillity.
If you would like to bring this reminder into your living space, you can explore the Deenista Fig & Olive artwork, or the Pomegranate Still Life painted in a clean and timeless style inspired by this very chapter.
Islamic framed wall art with fig and olive
Bring a sense of blessing and tranquillity into your home with this Quranic-inspired artwork. The fig and olive; both honoured in the Quran are; illustrated in a clean, contemporary style that carries quiet symbolism and warmth. The piece is designed to feel timeless and reflective, making it a meaningful addition to any space.
Pomegranate and Ivory Vase
A quietly elegant still-life featuring a single pomegranate — a fruit honoured in the Quran — placed beside a simple white ceramic vase and a small stack of books. Painted in soft beige and cream tones with gentle red accents, this artwork brings calm balance and understated beauty to Muslim homes. Perfect for modest, Scandinavian, Mediterranean, or minimal interiors seeking subtle Islamic symbolism without overpowering calligraphy.
