Recite Surat Al Ikhlas, Surat Al Falaq, Surat An Nass, blow in hands and wipe over body, repeat 3 times
Narrated 'Aisha (may Allah be pleased with her): Whenever the Prophet (ﷺ) went to bed every night, he used to cup his hands together and blow over it after reciting Surat Al-Ikhlas, Surat Al-Falaq and Surat An-Nas, and then rub his hands over whatever parts of his body he was able to rub, starting with his head, face and front of his body. He used to do that three times.
Surat Al Ikhlas (سورة الإخلاص)
(3 times)
بِسۡمِ ٱللهِ ٱلرَّحۡمَـٰنِ ٱلرَّحِيمِ
قُلۡ هُوَ ٱللَّهُ أَحَدٌ (١) ٱللَّهُ ٱلصَّمَدُ (٢) لَمۡ يَلِدۡ وَلَمۡ يُولَدۡ (٣) وَلَمۡ يَكُن لَّهُ ۥ ڪُفُوًا أَحَدٌ (٤)
In the name of Allah, the Beneficent, the Merciful
Say: He is Allah, the One! (1) Allah, the eternally Besought of all! (2) He begetteth not nor was begotten. (3) And there is none comparable unto Him. (4)
Surah Al-Falaq
(3 times)
بِسۡمِ ٱللهِ ٱلرَّحۡمَـٰنِ ٱلرَّحِيمِ
قُلۡ أَعُوذُ بِرَبِّ ٱلۡفَلَقِ (١) مِن شَرِّ مَا خَلَقَ (٢) وَمِن شَرِّ غَاسِقٍ إِذَا وَقَبَ (٣) وَمِن شَرِّ ٱلنَّفَّـٰثَـٰتِ فِى ٱلۡعُقَدِ (٤) وَمِن شَرِّ حَاسِدٍ إِذَا حَسَدَ (٥)
In the name of Allah, the Beneficent, the Merciful
Say: I seek refuge in the Lord of the Daybreak (1) From the evil of that which He created; (2) From the evil of the darkness when it is intense, (3) And from the evil of malignant witchcraft, (4) And from the evil of the envier when he envieth. (5)
Surah An-Nas
(3 times)
بِسۡمِ ٱللهِ ٱلرَّحۡمَـٰنِ ٱلرَّحِيمِ
قُلۡ أَعُوذُ بِرَبِّ ٱلنَّاسِ (١) مَلِكِ النَّاسِ (٢) إِلَـٰهِ ٱلنَّاسِ (٣) مِن شَرِّ ٱلۡوَسۡوَاسِ ٱلۡخَنَّاسِ (٤) ٱلَّذِى يُوَسۡوِسُ فِى صُدُورِ ٱلنَّاسِ (٥) مِنَ ٱلۡجِنَّةِ وَٱلنَّاسِ (٦)
In the name of Allah, the Beneficent, the Merciful
Say: I seek refuge in the Lord of mankind, (1) The King of mankind, (2) The God of mankind, (3) From the evil of the sneaking whisperer, (4) Who whispereth in the hearts of mankind, (5) Of the jinn and of mankind. (6)
(Sahih al-Bukhari 5017)