Daily spiritual practices to maintain connection with Allah:

• Pray all five daily prayers on time
• Read and reflect on at least one page of Quran daily
• Morning and evening adhkar
• Maintain regular voluntary fasts (Mondays and Thursdays)
• Keep track of prayer times and set reminders
• Make dua after each prayer
• Attend Islamic lectures or study circles when possible
• Practice mindfulness in worship (khushu)
• Remember Allah in all activities

Optimal sleep is crucial for health and productivity. General Guidelines to follow:

• Maintain a consistent sleep schedule
• Aim for a bedtime soon after Isha
• Create a relaxing bedtime routine
• Avoid artificial light 1 hour before bed
• Keep bedroom cool and dark
• Avoid eating large meals 3 hours before bedtime to prevent sleep disruption and acid reflux
• Avoid vigorous exercise within 2 hours of bedtime as it can increase alertness and body temperature
• Get 10-30 minutes of morning sunlight exposure to regulate your circadian rhythm and improve sleep quality
• Don't dwell on worries before bed - save problem-solving for daytime hours

16/8 Intermittent Fasting Guidelines:

• Fast for 16 hours, eat during an 8-hour window
• Fast until Sunset on Mondays and Thursdays
• Keep evening meals lighter than earlier meals to optimize overnight fasting and sleep quality
• Avoid processed foods and sugary foods
• Say Bismillah before you eat and Alhamdulillah after

Weekly Exercise Recommendations:

• Alternate between strength and cardio
• Include proper warm-up and cool-down
• Stay hydrated during workouts
• Track progress and adjust intensity
• Allow adequate rest between sessions