As Ramadan approaches and Muslims around the world prepare for the holy month, sleep for those fasting is likely to be substantially affected. Where possible, getting enough sleep during this time is crucial for maintaining energy, focus, and overall well-being.
Tips for better sleep during Ramadan
It can be challenging for the body to adapt to the change in pattern of eating only during the nighttime hours, when typically, and during other times of the year, we get our nourishment during the day. The lack of sleep due to fasting during daytime can impact digestion as well as cause a loss of concentration and lowered energy levels during the day – not ideal when fasting.
- Prepare for the changes to your sleep routine gradually
The week before Ramadan begins, try to adjust your sleep schedule gradually. If you will be waking up earlier for suhoor, start going to bed a little earlier in the days leading up to this. This gradual change will help your body adjust to the new sleep rhythm. It means waking may be easier. Making bedtime earlier, by not more than 30 minutes each day, will seamlessly support this transition.
- Routine is everything
Consistency is king – meaning going to sleep and waking up at the same time every day. For working parents, committing to a regular sleep routine during Ramadan is especially important for their children. Defining bedtimes and wake times daily provides structure and ensures the whole family is well-rested.
Using the same schedule during weekends is the ideal way to regulate the body’s internal clock, known as our circadian rhythm. When a repetitive sleep pattern is followed daily, that is consistent, sleep quality dramatically improves. The body learns to expect bedtime and produces more restorative sleep. Due to the physical and mental needs required for observing fasting and Ramadan practices, this is crucial. This approach of dedication to consistent wake-up and sleep times, results in feeling refreshed, despite fasting. Other benefits include clear-headed and presence during worship and the ability to maintain typical daily activities.
- Managing screen time
Not just for Ramadam, but throughout the year, the best sleep hygiene advice is to avoid using electronic devices such as smartphones, tablets, laptops, and TVs at least one hour before bedtime. Also helpful is to implement blue light filters on devices or wear blue light-blocking glasses in the evening. This will minimise the impact of artificial light, which can suppress melatonin, a hormone that helps us fall asleep quickly and easily. Also, consider the content being watched close to bedtime, as it’s thought our dream sleep is a time when we ‘analyse’ or review our day to file away the experiences we have in our brain’s memory banks. Reliving content that is very intense can be disturbing to sleep if it’s repeated overnight in one’s dreams.
- Consider Your Diet
The food you eat hugely impacts the quality of your sleep. Heavy or spicy foods close to bedtime can disrupt your sleep. It’s recommended to eat balanced meals with plenty of whole grains, lean protein, fruits, and vegetables during both suhoor and iftar.
Suhoor: It’s helpful to eat food that will provide slow-release, lasting energy, such as complex carbohydrates like whole grains, and protein. Prevent energy crashes that will be caused by consuming sugary or caffeinated drinks. Water, juices and herbal teas are ideal. Ideally aim for at least 8 cups of water throughout the evening and night. If you add hydrating foods such as fruits like watermelon and vegetables such as cucumber, they can also help.
Iftar: The temptation may be to opt for rich, fried and sugary foods after a day of fasting. Instead try to focus on balanced meals that are nutrient-dense. As with drinks, these will cause a ‘false’ surge of energy and potentially digestive discomfort, leaving you exhausted and possibly over-tired to sleep well.
- Napping
Napping is generally not recommended due to how it unhelpfully impacts nighttime sleep. It can cause sleep inertia sleepfoundation.org as well as the reduction in the ability to fall asleep or sleep during overnight hours. However, napping as a habit during Ramadan could be helpful for some people if it supports extended bedtime hours or makes up for getting less nighttime sleep than usual during the Holy Month. We recommend naps are for between 20-30 minutes and timed at early to mid-afternoon. Longer or later naps in the evening can harm your ability to fall asleep at night.
- Communication with children
It’s good to explain the importance of getting enough sleep for their overall health and wellbeing during fasting, and how adequate sleep can help them feel more focused and ready to participate in daily activities. And, of course, lead by example – if you demonstrate healthy sleep habits to children, it will show them that you value and prioritise rest, even during this spiritually significant time, despite the impact it might be having on your own sleep schedule.
- Be active, but balanced with fitness
Strenuous physical activity during fasting hours isn’t advisable, and you should avoid intense workouts close to bedtime as they can make it harder to fall asleep. However, light exercise can help improve your sleep quality. Consider taking a gentle walk to aid digestion and promote relaxation before bed. Stretching and yoga can help relax the body and mind for bedtime.
We wish you a peaceful and restful Ramadan.
For further guidance or advice on improving your or your family’s sleep, contact the team at Sweet Dreams Sleep Coaching. Don’t suffer silently with poor sleep; a consistently good night’s rest can be transformational.
