Surviving on power naps? Fix your Ramadan sleep for better rest and recovery

During Ramadan, the combination of fasting, nightly prayers, and early-morning Suhoor can leave many feeling sleep-deprived. While the month is a time for spiritual growth and reflection, it also disrupts regular sleep schedules, leading to fatigue and lower energy levels. If you’re struggling to stay alert during the day or finding it hard to get enough restful sleep, you’re not alone. Understanding how Ramadan affects your sleep patterns and making small adjustments can help you maintain both physical and spiritual well-being.

Why do we face sleep disruptions during Ramadan?

Our bodies function best with consistency, and our natural sleep-wake cycle is largely regulated by light. As night falls, the brain releases melatonin to signal sleep, while cortisol rises in the morning to help us wake up. But Ramadan shifts this rhythm—late-night Taraweeh prayers, early Suhoor meals, and long fasting hours make it harder to get a full night’s rest.

Maitrayee Sherwood, a sleep medicine consulting physician explains: "Instead of enjoying a solid 7-8 hours of sleep, most people end up with a fragmented sleep schedule—sleeping a few hours after Taraweeh, perhaps another nap after Suhoor, and maybe a midday doze if they’re fortunate. This broken sleep reduces REM sleep, which is the stage where your brain recovers and consolidates memories, leaving you feeling exhausted, even if you think you’ve logged enough hours. Finally, a heavy Iftar and dehydration can contribute to poor sleep quality," she adds.

How sleep disruptions affect your health

A lack of quality sleep can lead to headaches, mood swings, and exhaustion. "In Ramadan, short naps do not help,” says Mohammad Harriss, a consultant in pulmonology at Medcare Hospital Sharjah and Medcare Royal Speciality Hospital in Al Qusais. “We need a larger block of sleep, for at least four hours, between Iftar and Suhoor," he says.

He further explains that with Maghrib prayers starting around 6.30pm and Taraweeh finishing before 9pm, this extended sleep window is crucial. "We will also not be able to suddenly change our sleep routine, as it might affect our circadian rhythm. This circadian rhythm will adjust only as you keep progressing in your fasting throughout the month," he adds.

For those hosting or attending Iftar and Suhoor gatherings, adjusting sleep habits is essential. If you’re sleeping between 11pm and 3am, aim to maintain that four-hour sleep block to ensure consistency. If possible, getting two more hours of sleep after Fajr can also be beneficial.

Practical strategies to overcome sleep deprivation

Amir Firouzjaei, a GP and expert in Chinese medicine, highlights the role of sleep plays in detoxification and cellular repair. He recommends an adjusted Ramadan sleep schedule. "Going to bed at around 9pm and waking up before 5am allows the body to rest, detoxify, and recover, ensuring that you feel energized throughout the day."

He also notes that a nap before Iftar can further support energy levels. "A 30–40-minute nap can help optimize energy circulation, particularly to the gastrointestinal system. During Ramadan, with its disrupted sleep patterns and fasting-induced fatigue, taking a nap before Iftar can reduce energy consumption and relieve some strain on your organs," he explains.

While naps can be helpful, the environment matters. Firouzjaei advises: "It’s better to avoid napping in bed. Instead, consider lying on a sofa or sitting in a comfortable chair". Additionally, listening to calming music can help the body relax without entering REM sleep, which could interfere with nighttime rest.

Mishika Khithani, a functional medicine and integrative physician at the Maison Sante Clinic elaborates further:

·         Eat a lighter meal that is easier to digest, but also one that includes a balance of protein, fibre, carbohydrates, so as to ensure your blood sugar is steadily maintained through the night. Any sharp dips or spike in blood sugar are causes for disrupted sleep.

·         Avoid usage of screens at least one hour before bedtime

·         Dim overhead lights after sunset

·         Ensure that you are sleeping in a cool room

·         Deep breathing for 5-7 minutes before bed every night.

·         A light evening walk helps in improving sleep quality