As the holy month of Ramadan approaches, experts emphasize the importance of prioritizing sleep for the maintenance of both physical and mental health during this sacred period.
Observing fasting from dawn to sunset is a fundamental aspect of the practice for millions of Muslims globally. Nonetheless, adhering to a regular sleep schedule becomes increasingly difficult due to late-night prayers and early mornings for suhoor.
Reymar Berna Duque-Udani, Clinical Manager of NeoHealth, shared insights with Al Arabiya English regarding the importance of sleep during the holy month of Ramadan. Here are key points from their discussion:
- Sleep plays a critical role in the body’s repair and maintenance processes, impacting physical and mental well-being.
- During Ramadan, maintaining adequate sleep becomes even more crucial due to the fasting period, which may lead to decreased energy levels.
- Sufficient sleep is essential for sustaining energy levels, enhancing concentration and focus, and promoting positive mood and overall physical health.
Maintain Hydration for Better Sleep Quality
According to Duque-Udani, “The quality of sleep can be significantly affected by dehydration.” Although fasting during the day restricts fluid intake, ensuring adequate hydration at night remains crucial.
Dr. Saad Kamil Dlli from Medeor Hospital advises individuals to “pace their liquid intake between iftar and imsak (start of the fast), aiming for approximately two liters spread throughout the evening in small, regular increments.”
“Reducing the intake of caffeinated beverages in the evening and incorporating hydrating foods such as soups, fruits, and water-rich vegetables like cucumbers and watermelon can assist in maintaining hydration levels.”
Prioritize ‘quality sleep’
Dr. Ruhil Badiani, a family physician at Cornerstone Clinic in Dubai, highlighted to Al Arabiya English that while the holy month of Ramadan is a period of spiritual reflection, fasting, and increased devotion, it can disrupt sleep patterns.
“The unique schedule during Ramadan, characterized by late-night prayers and early morning suhoor, presents challenges to maintaining a healthy sleep routine.”
Badiani also stressed that “prioritizing good quality sleep” is equally, if not more, important than focusing solely on the number of hours slept, while recommending a consistent duration of 7-9 hours of sleep.
Set a regular sleep time routine
Consistency provides the body rhythm needed for restorative rest, said Duque-Udani. She advised planning sleep aligned with iftar, suhoor and work, “waking and sleeping at around the same time every day.”
Dlli also encourages establishing regular sleep windows, aiming for a minimum eight cumulative hours within each 24-hour cycle through potentially broken periods of slumber.
Dietitian Munawara Yahaya of Nabta Health advised when adjusting sleep schedules during Ramadan, “start small.”
“If Taraweeh prayers extend late, adjust gradually. Instead of staying up until 2 a.m., start by sleeping an extra hour earlier and wake up slightly earlier for suhoor. Gradually shift your sleep schedule closer to the Ramadan timings.”
Manage tiredness with strategic naps
Yahaya also suggests 20-minute naps as an energy-boosting tactic. “This can help combat daytime fatigue without interfering with nighttime sleep,” she says.
Badiani also said short naps can be beneficial for combating daytime sleepiness. “However, try to avoid napping too close to iftar or bedtime to prevent interference with night-time sleep. Sleeping for long periods during the day can also lead to difficulties sleeping at night so avoid more than 30-minute naps.”
Enhance your daytime energy with a proper suhoor
Experts stress the importance of choosing and portioning foods wisely to avoid indigestion. Badiani suggests opting for complex carbohydrates, proteins, and hydrating fruits and vegetables while steering clear of heavy, greasy, or caffeinated foods that may disrupt sleep.
Yahaya recommends small servings of fruits, vegetables, and whole grains, and advises moderation in caffeine and sugar intake to prevent energy crashes. Preparing ingredients ahead of time and staying hydrated throughout the day also aids in maintaining energy levels during Ramadan.
She further recommends exposing yourself to natural sunlight shortly after Fajr prayer to regulate your sleep-wake cycle and promote alertness throughout the day. Additionally, she advises maintaining a consistent sleep schedule, even on weekends, to avoid disruptions to your sleep pattern during Ramadan.
