Feeling exhausted during Ramadan? Manage the fatigue with these expert tips

Fasting from dawn till dusk while juggling work, school, and family can make exhaustion hit hard during Ramadan. The fatigue tends to be especially intense during the first few days as your body adjusts to the new routine. However, with the right strategies, you can power through the month feeling more energised and focused.

How can you structure your daily schedule to maintain peak focus?

Devika Mankani, a Dubai-based holistic psychologist, recommends aligning your schedule with your natural energy rhythms. “Mornings are the most productive, so tackle high-focus tasks early. Mid-morning, schedule lighter tasks or meetings. The afternoon slump is real, so save routine or administrative work for this period.”

If possible, take a short power nap after Dhuhr prayers to restore alertness. After Iftar, focus on family time, reflection, and relaxation rather than heavy cognitive tasks. Eating nutrient-dense foods at Suhoor and Iftar—such as complex carbs, proteins, and healthy fats—helps stabilize energy levels throughout the day.

Cooling techniques, like splashing cold water on your face, can refresh your mind, while breathing exercises, like alternate nostril breathing, help balance energy. When you can, schedule lighter tasks for the afternoon. And don't forget, ensuring good-quality sleep at night will reduce the afternoon slump.

How can you stay productive at work or school while fasting?

Fasting can make it challenging to stay focused, but with a little planning, you can maintain productivity. Start by tackling the hardest tasks in the morning when your energy is highest. Break larger tasks into smaller chunks to avoid feeling mentally drained, explains Mankani.

Remember to take short breaks for deep breathing or stretching. Hydration is essential, so drink plenty of water during non-fasting hours to prevent sluggishness the next day. If possible, adjust your workload in the afternoon to match your lower energy levels. And don’t forget to communicate your fasting schedule with colleagues or teachers. It helps manage expectations while allowing you to remain productive and honor the spiritual significance of fasting.

Are certain times of the day worse for energy dips and mental fog?

As Mankani explains, the body experiences natural fluctuations in energy throughout the day. The first energy dip typically occurs around late morning (10–11 AM) due to reduced glycogen stores.

 The most significant drop is mid-afternoon (2–4 PM), as the body’s circadian rhythm signals rest. Fasting intensifies these dips, especially if sleep and nutrition aren’t optimised. Evenings, post-Iftar, may bring temporary sluggishness as the body digests food. Understanding these cycles allows for better scheduling—important tasks in the morning, light work in the afternoon, and rest in the evening.

Here are some practical tips to stay energised during Ramadan:

The power of Suhoor

It’s important to have a well-planned Suhoor, which is the pre-dawn meal. Skipping it might feel tempting when you're in a rush to get some extra sleep, but trust us, it’s worth the effort. A balanced suhoor is key to keeping energy levels steady throughout the day, explains Sharifa Khan, a Dubai-based dietician.

What to eat: Focus on complex carbs like oats, whole grains, and brown rice, which release energy slowly. Add in protein-rich foods like eggs, yogurt, or nuts, and finish with hydrating fruits like watermelon or cucumbers. Avoid too much caffeine, as it may dehydrate you.

Stay hydrated during non-fasting hours

Dehydration is one of the biggest contributors behind fatigue during Ramadan. While you can't drink during the day, you can still stay hydrated during the non-fasting hours. Make sure you drink plenty of water between Iftar, the breaking of the fast, and Suhoor explains Khan.

Tip: Set reminders to drink water throughout the evening. You can also include hydrating foods in your Iftar meal, such as fruits like oranges, grapes, and melons, or even soups to give your body the hydration boost it needs.

 Plan balanced meals for Iftar

Iftar is more than just breaking the fast—it’s an opportunity to nourish your body. After hours without food or water, your body needs fuel, but it’s important to approach Iftar with balance. The temptation to overeat is real, but indulging in fried foods or sugary sweets can leave you feeling sluggish and more tired than energized.

What to eat: Start with a light, hydrating snack like dates and water to replenish your body, then move on to a nutritious meal. Focus on lean proteins, such as chicken, fish, or legumes, vegetables, and whole grains. Don't forget healthy fats, for instance avocado, nuts, or olive oil, to keep you full and energised, says Khan.

A small portion of something sweet, like a piece of dark chocolate or fruit salad, can satisfy your cravings without leading to a sugar crash.

 Take short power naps

The mid-afternoon slump is often due to a drop in blood sugar and natural circadian rhythms, explains Mankani. Prevent it by choosing slow-releasing carbohydrates and protein at Suhoor, such as oats, eggs, or nuts, to sustain energy. If possible, engage in a five-minute movement break—stretching, walking, or even standing up improves circulation and alertness.

Khan also notes that it is tempting to push through exhaustion, but lack of sleep will only make the fatigue worse. Napping, even for just 20–30 minutes, can recharge your batteries and help improve focus and mood.

 Tip: If you’re someone who struggles to find the time for a nap, try taking a short rest after Isha prayer or during the afternoon, before the evening’s activities begin. Even a brief nap can make a world of difference in keeping you productive and energized for the rest of the day.

 Exercise—but keep it light

Exercise during Ramadan can seem like a challenge, especially with the change in your eating and sleeping habits. But keeping your body moving can actually help fight fatigue.

What to do: Opt for light exercises like walking or stretching. Many people prefer to exercise after Iftar when they’ve had time to hydrate and eat. If you’re up for it, a short 15-20 minute workout or gentle yoga session can boost your energy levels. Just be mindful of how your body feels and adjust accordingly.

Reduce stress

Stress can be a major contributor to feeling drained and fatigued. Since Ramadan is a time for spiritual reflection, make it a priority to connect with your inner self through prayer, meditation, or quiet moments of reflection.

Tip: Take a few minutes every day to disconnect from the hustle and just breathe. Whether it’s a moment of prayer, a walk outdoors, or listening to calming music, carving out peaceful moments can help you feel more centered and less overwhelmed.

 Sleep smart

When you’re fasting, getting quality sleep becomes even more important. While your sleep schedule may be disrupted during Ramadan, it’s crucial to make the most of your sleep time.

Tip: Try to sleep in blocks—taking a longer rest after Taraweeh prayers (the late-night Ramadan prayer) and then a shorter sleep before Suhoor. Using an eye mask and making your sleep environment as quiet and dark as possible can also improve your sleep quality.