During Ramadan, sleep schedules are often disrupted due to Sohour (the pre-dawn meal) and taraweeh (late-night prayers). Many people either sleep after taraweeh and wake up for Sohour or stay awake until dawn. This can lead to fragmented sleep, resulting in daytime drowsiness, reduced concentration, and irritability.
Sleep experts recommend that adults get seven-to-nine hours of sleep per night. Falling short of this can weaken the immune system, slow metabolism, and affect mood. To manage sleep effectively during Ramadan, it’s important to optimise rest periods while balancing daily responsibilities.
While Ramadan is a time of spiritual devotion, maintaining physical health is equally important. By planning sleep wisely, adopting good habits, and listening to your body’s needs, you can stay energised and focused throughout the holy month. Small adjustments can make a significant difference in how well-rested and productive you feel, allowing you to fully embrace Ramadan’s blessings.
Here are some tips that can help you maintain a healthy sleep cycle while observing the fast.
Plan your sleep schedule:
Instead of one long sleep session, aim for a biphasic or polyphasic sleep pattern (splitting sleep into two or more segments). A good strategy is to sleep for four-to-five hours at night and take a one-to-two-hour nap during the day. This can help compensate for the lost nighttime sleep and keep you energised.
Prioritise power naps:
Short naps of 20 to 30 minutes in the afternoon can be incredibly refreshing without causing sleep inertia – that groggy feeling after waking up. If work or school schedules allow, a midday nap can restore alertness and improve cognitive function.
Optimise your sleep environment:
A quiet, dark, and cool room can improve sleep quality. If possible, use blackout curtains and minimise noise. Avoid screens before bedtime, as the blue light from phones and tablets can interfere with melatonin production, making it harder to fall asleep.
Be mindful of caffeine intake:
While it may be tempting to consume coffee, tea, or energy drinks during Sohour or Iftar, excessive caffeine can interfere with your ability to fall asleep. Try to limit caffeine consumption at least four to six hours before bedtime. Instead, opt for herbal teas or warm milk, which can promote relaxation.
Eat smart for better sleep:
Heavy, spicy, or greasy meals for Iftar can cause indigestion and disrupt sleep. Instead, opt for balanced meals with lean proteins, complex carbohydrates, and healthy fats. Drinking enough water throughout non-fasting hours also helps prevent dehydration-related fatigue.
Keep a consistent routine:
Although Ramadan brings a different schedule, maintaining some level of consistency is crucial. Try to go to bed and wake up at the same time each day to regulate your body’s internal clock.
Engage in light physical activity:
Exercising during Ramadan can be challenging, but light activities such as stretching, walking, or yoga can help reduce stress and promote better sleep. Avoid intense workouts close to bedtime, as they may make it harder to fall asleep.
* A version of this article appears in print in the 6 March, 2025 edition of Al-Ahram Weekly
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