How to Sleep Better in Ramadan Without Exhaustion?

Ramadan is a period of the Islamic calendar during which the daily routine is highly affected. Mealtimes are shifted to the evening, social events are conducted after the Iftar time, and people wake up before dawn to perform the Suhoor and the Fajr prayer, coinciding with attending work or school during the day. All these factors affect the ability to get enough sleep, which may lead to sleep disturbances and fatigue.

To understand the reasons behind the changes that occur during Ramadan, as well as how to handle them to ensure better sleep without feeling fatigued, follow this article.

How does Ramadan change your daily lifestyle?

The duration of the fast varies according to the season. Since Ramadan advances by ten days every year according to the Gregorian calendar, it shifts seasons every nine years. This means that the duration of the fast is longer during the summer and shorter during the winter.

During fasting, people abstain from food and drinks during the day, and eat freely at night. This alters the sleep schedule as well as the body’s biological clock.

Research indicates that changing the meal timing and shifting most daily activities to the evening hours can affect body weight, fat amount, blood sugar levels, and the immune system.

How does Ramadan affect your sleep schedule?

In Ramadan, Most activities take place at night, including praying Taraweeh, family and friends visits, and waking up for Suhoor and Fajr prayers. These activities interrupt the sleep pattern and alter the body’s circadian rhythm that regulates sleepiness, wakefulness and the coordination of various biological processes with the day and night cycle.

Effects of interrupted sleep include:

Lack of regular sleep.
Daytime fatigue.
Inability to concentrate.
Mood swings.
Inability to perform work properly.

In some cases, the REM sleep stage may be reduced. However, the other sleep stages and alertness during the day remain relatively stable.

Some habits may worsen the problem, such as:

Staying awake late at night after Iftar.
Eating heavy meals late at night.
The use of electronic equipment before bedtime, which affects the production of melatonin, a hormone that induces sleepiness.

How does biological clock control your sleep?

Your biological clock controls various important functions in your body. These functions include the following:

Sleep schedule.
The production of hormones in your body.
Appetite and digestion.
Body temperature.
Level of alertness.
Behavior.

The biological clock is regulated by the suprachiasmatic nucleus in the brain, and light is the most powerful regulator.

During the evening, the light level decreases and melatonin production increases, while melatonin production stops during the day and increases the body temperature to induce alertness.

Due to the irregular sleeping patterns during Ramadan, the biological clock can be disrupted, which can cause difficulties in sleeping and reduce the number of sleeping hours.

Therefore, controlling your sleeping habits can help your body adjust better and minimize the physical and mental stress of fasting.

Impact of sleep deprivation on your health

Sleep is critical for the normal functioning of the nervous system, the immune system, cognitive functions, memory, concentration, and physical health in general.

During sleep, the body repairs damaged tissues, improves the connection of nerve cells, and recharges energy.

If sleep deprivation becomes a long-term problem, the consequences may include:

Difficulty concentrating and slow reactions.
Constant headaches and fatigue.
Mood swings.
Weakened immune system.
Increased appetite and potential weight gain.

Sleep deprivation can also affect the hormones that control the level of hunger and fullness. It can increase the desire for fat and sweet foods. This can make it difficult for you to maintain your weight at a manageable level.

Optimal sleep hours during fasting

It is recommended that adults get between 7 and 9 hours of sleep every night. However, if you find it difficult to get that much sleep during Ramadan, you can follow this pattern of sleep:

Sleeping for around 4 hours after performing Iftar and Taraweeh.
Waking up for Suhoor and Fajr prayer.
Going back to bed to sleep for about 1 to 2 hours before the start of the day.

A short napping session during the day may also serve to compensate for the reduced nighttime sleep, thereby increasing energy.

Is napping useful during Ramadan?

Yes, a napping session for a period of 20-30 minutes may benefit by increasing energy, improving the mood, and enhancing concentration. It may also lower blood pressure and protect the heart.

Research conducted by NASA revealed that pilots who napped before going on flights were 50% more alert and 30% more efficient compared to those who did not engage in napping.

The best time for napping is during the period between 1:00 p.m. and 3:00 p.m. This is when energy levels are at their lowest. However, long naps may interfere with the sleeping patterns at night.

Practical sleep schedule during Ramadan

Here is a suggested sleep schedule that may help you get at least 6-8 hours of sleep, divided into periods:

Sleep for a period of 4 hours after the Iftar and Taraweeh (at 10-11 p.m.).
Wake up for Suhoor and Fajr at 3-4 a.m.
Sleep for a period of 1-2 hours at 5-7 a.m.
Nap for a period of 20-30 minutes.

Habits that help you sleep better in Ramadan

Observing the following habits can help you sleep better and more comfortably:

Establish a routine: Go to bed and wake up at almost the same time daily.
Avoid eating heavy meals before bedtime: This can help you avoid discomfort.
Avoid drinking caffeine in the evening: This improves your sleep.
Limit screen time: This can help you sleep better.
Optimize your sleeping room: Your room should be cool, dark, and quiet.

Best Suhoor and Iftar choices for better sleep

Many foods can help you sleep better without causing discomfort:

Include complex carbohydrates, Such as oats, whole grains, and brown rice.
Add light proteins like eggs, fish, yoghurt, and poultry.
Add foods rich in magnesium, like spinach, nuts, seeds, and avocado.
Include healthy fats, like nuts and peanut butter.

However, some foods should be avoided:

Excessive sugar intake.
Fried foods.
Caffeine.

Daily habits increase fatigue during fasting

Avoid the mistakes that can affect your sleep and increase fatigue during fasting, such as:

Staying awake till dawn.
Making up for sleep loss with coffee.
Sleeping till late morning.
Eating excessive amounts of sweet food at night.

Is sleep disturbance during Ramadan Normal?

While certain changes in your sleep patterns are expected during the fasting period, the presence of the following symptoms may be a sign of sleep disorders or certain health conditions that need to be managed by a doctor:

Insomnia for a few weeks or more.
Excessive sleepiness during the day.
Headaches.
Heart palpitations or fatigue.

Conclusion

Balanced sleep during Ramadan is crucial, and it can be achieved by planning sleep schedules, taking naps, eating the right nutrition, exercising, or following a daily routine to help the body adapt to fasting.

If you can’t choose the right meals, get your special diet and lifestyle plan for Ramadan from the iDoc app.