Sleep Better During Ramadan
An estimated 22% of the world’s population (approximately 1.6billion people) fast during the holy month of Ramadan.
It is observed by Muslims all over the world, during which they fast from dawn till dusk. It is a time for spiritual reflection, increased prayer and worship, and a focus on self-discipline and self-control.
However, fasting can also disrupt sleep patterns and make it difficult to get a good night's rest.
Learn some tips for coping with the changes and how to sleep better during Ramadan.
- Changes in sleep schedule: During Ramadan, Muslims wake up early in the morning before dawn to eat a meal known as suhoor. This meal is eaten before the fast begins and is intended to provide energy for the day ahead. As a result, many Muslims may experience a shift in their sleep schedule, going to bed later and waking up earlier than usual.
Tip: Try to establish a consistent sleep schedule during Ramadan by going to bed and waking up at the same time every day. This will help regulate your body's internal clock and improve the quality of your sleep.
- Reduced sleep time: Many Muslims may experience reduced sleep time during Ramadan due to the need to wake up early for suhoor and the increased time spent in prayer and other religious activities during the month.
Tip: Try to make up for lost sleep by taking short naps during the day or finding time to rest during breaks in your schedule. Be mindful not to overdo it with naps and not to disrupt your sleep schedule at night.
- Changes in sleep quality: The lack of food and water during the day can cause dehydration and hunger, which can affect sleep quality and lead to difficulty falling asleep or staying asleep.
Tip: It is important to stay hydrated during Ramadan and to drink plenty of water during the non-fasting hours. Avoid caffeine and other stimulants before bedtime, as they can disrupt your sleep.
- Daytime napping: Some Muslims may choose to take a nap during the day to make up for the lack of sleep during the night. While daytime napping can be beneficial for some, it can also disrupt the natural sleep-wake cycle and lead to difficulty sleeping at night.
Tip: If you choose to nap during the day, try to keep it short (15-30 minutes) and avoid napping too close to bedtime. Keep your napping area cool, dark, and quiet to promote relaxation and improve the quality of your sleep.
- Relaxation techniques: Engaging in relaxation techniques such as deep breathing, meditation, and stretching before bedtime can help you relax and prepare for a restful night's sleep.
Tip: Incorporate relaxation techniques into your bedtime routine, such as taking a warm bath, reading a book, or listening to soothing music. This will help you unwind and reduce the stress that can interfere with your sleep.
It is important to prioritize sleep during Ramadan and adjust your sleep routine as needed. By establishing a consistent sleep schedule, staying hydrated, avoiding stimulants, and engaging in relaxation techniques, you can improve the quality of your sleep and cope with the changes during this holy month.