Feeling tired and sluggish during the day is a common complaint, but with a few simple adjustments, you can enjoy restful sleep and make the most of this special time.
The Impact of Fasting on Sleep
Adequate sleep is essential for your health, contributing to cognitive function, mood regulation, and sustained energy levels. During Ramadan, the short time window between Iftar (breaking the fast) and Suhoor (pre-dawn meal) can make it difficult to achieve a full night’s sleep.
Extensive research has explored the impact of fasting on sleep, revealing that individuals often experience a reduction in sleep duration of approximately 90 minutes, with sleep quality also compromised. Furthermore, fasting can influence melatonin production, the hormone regulating sleep-wake cycles, and may reduce the amount of restorative sleep.
Your Perfect Sleep Routine
Achieve Better Sleep During Ramadan
The key is to focus on quality over quantity. Transform your sleep experience during Ramadan with these effective strategies:
1- Prioritise a consistent sleep schedule: A regular sleep schedule is crucial, even during Ramadan.
2- Optimise your sleep environment: Wind down before bed with calming activities like reading or light stretching.
3- Nourish wisely: Choose nutritious foods at Iftar and Suhoor to support healthy sleep, avoiding spicy foods and caffeine.
4- Manage meal portions effectively: Avoid large meals close to bedtime, especially at Suhoor.
5- Stay active: Moderate exercise during the day can improve sleep quality.
Sleep patterns naturally shift during Ramadan, but prioritising rest is especially important.
We encourage you to follow the sleep routine and incorporate these tips into your daily routine, which will help to minimise sleep disruptions and maintain energy levels throughout the Holy Month.
Remember, quality sleep is a gift – essential for both your physical and mental well-being, allowing you to fully embrace the spiritual blessings and opportunities of Ramadan.
