emirates7 - Fasting during Ramadan brings significant changes to daily routines, with sleep being one of the most affected aspects.
With early morning Suhoor meals and late-night prayers, maintaining good sleep quality can be challenging. However, sleep specialists stress the importance of a structured sleep routine to ensure sustained energy, focus, and overall well-being throughout the holy month.
Strategies for Better Sleep During Ramadan
Expert Recommendations
Dr. Trilok Chand, consultant and head of respiratory medicine at Burjeel Hospital, Abu Dhabi, acknowledges that while sleep patterns are disrupted during Ramadan, individuals can take practical steps to optimize their rest.
“A short power nap of 20 to 30 minutes in the afternoon can help counteract sleep deprivation,” he advised.
Maintaining a consistent sleep schedule is also crucial. “Going to bed and waking up at the same time daily helps regulate the body’s internal clock,” Dr. Chand explained.
To enhance sleep quality, he recommends sleeping earlier whenever possible to make up for the early Suhoor wake-up. Creating a comfortable sleep environment—keeping the bedroom cool, dark, and quiet, using blackout curtains, and limiting blue light exposure before bed—can further improve rest.
The Role of Diet in Sleep Hygiene
Dietary habits also play a key role in maintaining good sleep. Dr. Chand cautioned against consuming caffeine after Iftar, as it can interfere with sleep cycles. Instead, he suggests herbal teas or warm milk as alternatives. Staying hydrated is equally important, as dehydration can negatively affect sleep quality. Additionally, avoiding heavy, spicy, or sugary foods before bedtime can help prevent digestive discomfort that may disturb rest.
Dr. Muhammed Noufal, specialist pulmonologist at Lifecare Hospital, Musaffah, emphasized that disrupted sleep patterns during Ramadan can lead to fatigue if not properly managed.
He highlighted the importance of uninterrupted sleep periods, noting that longer sleep durations are more restorative than multiple short naps.
“Aiming for at least four to five hours of core sleep after Iftar before waking for Suhoor can help maintain energy and cognitive function,” Dr. Noufal said.
A second sleep session after Fajr can further support alertness throughout the day. However, while daytime naps can be beneficial, excessive napping can have the opposite effect.
“A brief 20 to 25-minute nap in the afternoon is ideal for boosting alertness,” Dr. Noufal explained. “Napping for too long can cause grogginess as the body enters a deeper sleep stage. Setting an alarm can help prevent oversleeping.”
Optimizing the Sleep Environment
Experts recommend maintaining a consistent sleep schedule, as going to bed and waking up at the same time each day helps the body adapt to the fasting routine.
Creating an optimal sleep environment can also enhance restfulness. Sleeping in a quiet, dark, and cool space significantly improves sleep quality. Moreover, minimizing screen time before bed is essential, as blue light from electronic devices suppresses melatonin production, making it harder to fall asleep.
Recommended Ramadan Sleep Schedule
Medical professionals suggest the following schedule to ensure optimal rest during Ramadan:
Night sleep: Sleep at 10:00 PM and wake up at 4:00 AM (six hours of core sleep).
Post-Fajr sleep: If possible, get one hour of sleep after Fajr.
Afternoon nap: A 20 to 30-minute nap before 2:00 PM to avoid grogginess.
By adopting these sleep strategies, individuals can maintain their energy, focus, and overall well-being while adjusting to the unique demands of Ramadan’s meal and prayer schedules.
With early morning Suhoor meals and late-night prayers, maintaining good sleep quality can be challenging. However, sleep specialists stress the importance of a structured sleep routine to ensure sustained energy, focus, and overall well-being throughout the holy month.
Strategies for Better Sleep During Ramadan
Expert Recommendations
Dr. Trilok Chand, consultant and head of respiratory medicine at Burjeel Hospital, Abu Dhabi, acknowledges that while sleep patterns are disrupted during Ramadan, individuals can take practical steps to optimize their rest.
“A short power nap of 20 to 30 minutes in the afternoon can help counteract sleep deprivation,” he advised.
Maintaining a consistent sleep schedule is also crucial. “Going to bed and waking up at the same time daily helps regulate the body’s internal clock,” Dr. Chand explained.
To enhance sleep quality, he recommends sleeping earlier whenever possible to make up for the early Suhoor wake-up. Creating a comfortable sleep environment—keeping the bedroom cool, dark, and quiet, using blackout curtains, and limiting blue light exposure before bed—can further improve rest.
The Role of Diet in Sleep Hygiene
Dietary habits also play a key role in maintaining good sleep. Dr. Chand cautioned against consuming caffeine after Iftar, as it can interfere with sleep cycles. Instead, he suggests herbal teas or warm milk as alternatives. Staying hydrated is equally important, as dehydration can negatively affect sleep quality. Additionally, avoiding heavy, spicy, or sugary foods before bedtime can help prevent digestive discomfort that may disturb rest.
Dr. Muhammed Noufal, specialist pulmonologist at Lifecare Hospital, Musaffah, emphasized that disrupted sleep patterns during Ramadan can lead to fatigue if not properly managed.
He highlighted the importance of uninterrupted sleep periods, noting that longer sleep durations are more restorative than multiple short naps.
“Aiming for at least four to five hours of core sleep after Iftar before waking for Suhoor can help maintain energy and cognitive function,” Dr. Noufal said.
A second sleep session after Fajr can further support alertness throughout the day. However, while daytime naps can be beneficial, excessive napping can have the opposite effect.
“A brief 20 to 25-minute nap in the afternoon is ideal for boosting alertness,” Dr. Noufal explained. “Napping for too long can cause grogginess as the body enters a deeper sleep stage. Setting an alarm can help prevent oversleeping.”
Optimizing the Sleep Environment
Experts recommend maintaining a consistent sleep schedule, as going to bed and waking up at the same time each day helps the body adapt to the fasting routine.
Creating an optimal sleep environment can also enhance restfulness. Sleeping in a quiet, dark, and cool space significantly improves sleep quality. Moreover, minimizing screen time before bed is essential, as blue light from electronic devices suppresses melatonin production, making it harder to fall asleep.
Recommended Ramadan Sleep Schedule
Medical professionals suggest the following schedule to ensure optimal rest during Ramadan:
Night sleep: Sleep at 10:00 PM and wake up at 4:00 AM (six hours of core sleep).
Post-Fajr sleep: If possible, get one hour of sleep after Fajr.
Afternoon nap: A 20 to 30-minute nap before 2:00 PM to avoid grogginess.
By adopting these sleep strategies, individuals can maintain their energy, focus, and overall well-being while adjusting to the unique demands of Ramadan’s meal and prayer schedules.