How to maintain a healthy sleep cycle during Ramadan

After performing the Fazr prayer, Mohammad Ridwan, a local businessman based in Patuatuli, sleeps. He wakes up at 9 A.M gets ready for his work. From 11 to 12, he opens his shops, where he works till 8 P.M. After performing Tarawee, Ridwan returns home, has dinner, and spends time with his family. While doing all of this, the time of Sehri arrives. Then again, having done with Seheri and saying a prayer, he sleeps for some hours. Ridwan is having a tired day and has little time to rest. He struggles with sleeping during the period when he has to manage his workload, family time, and practising religion at the same time. This is not the case with Ridwan only, but from the students to job holders, most people in Bangladesh somewhat have the same scenario. So, the question is how to maintain a sound sleep cycle during this holy month.

Sleep at least eight hours a day is said to be necessary. However, in Ramadan, this becomes difficult because, after sehri, there is little time left for sleep, especially when you have classes, exams, or early office hours.

Why do we need to fix the sleep cycle?

Maintaining a healthy sleep cycle during Ramadan can be challenging due to altered eating patterns, late-night prayers, and early-morning meals. While fasting brings numerous physical and spiritual benefits, disrupted sleep can lead to fatigue, irritability, and decreased productivity. Optimising sleep during Ramadan is crucial to maintaining overall well-being and ensuring that fasting remains a fulfilling experience rather than exhausting.

Many people also stay awake for Taraweeh prayers, which extend late into the night. These changes often lead to reduced sleep duration, fragmented rest, and an irregular schedule. The key to overcoming these challenges is establishing a sleep routine that accommodates these new timings while ensuring adequate rest.

Quality over quantity

A crucial step in improving sleep during Ramadan is prioritising quality sleep over quantity. Even if total sleep hours are reduced, ensuring deep and restful sleep can mitigate the adverse effects of sleep deprivation. One way to achieve this is by creating a sleep-friendly environment. Keeping the bedroom dark, calm, and quiet can help the body transition to rest more efficiently.

Avoiding screen exposure before bedtime is essential, as blue light emitted by devices can disrupt the production of melatonin, the hormone that regulates sleep.

Strategic napping can also significantly help compensate for lost nighttime sleep. Short power naps of 20 to 30 minutes in the afternoon can boost energy levels and improve cognitive function. However, excessive daytime sleeping should be avoided, as it can lead to grogginess and make it harder to fall asleep at night. The timing of naps should be adjusted to ensure they do not interfere with the main sleep period.

What to eat and what not to

Managing food and drink intake is another vital aspect of maintaining a healthy sleep cycle. Consuming heavy or spicy foods right before bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Instead, eating light, nutritious meals at Iftar and Suhoor can promote better digestion and energy levels. Additionally, reducing caffeine intake in the evening is essential, as stimulants in tea, coffee, and energy drinks can delay sleep onset.

Hydration is another factor that influences sleep quality. While fasting during daylight hours limits fluid intake, staying adequately hydrated between Iftar and Suhoor is essential. Dehydration can cause headaches, dry mouth, and discomfort that may disrupt sleep. Drinking sufficient water and consuming hydrating foods such as fruits and vegetables can help maintain hydration and support restful sleep.

Light exercise

Maintaining physical activity during Ramadan can also contribute to better sleep. Light exercises such as stretching, walking, or yoga can help reduce stress and promote relaxation. However, intense workouts should be scheduled wisely to prevent excessive fatigue or difficulty sleeping. Engaging in moderate exercise at least a few hours before bedtime can help regulate sleep patterns and improve overall well-being.

A consistent sleep schedule is essential for minimising disruptions. Even with Ramadan's unique timing, setting fixed sleep and wake times can help the body adapt to the new rhythm.

Adjusting bedtime before Ramadan begins also makes the transition smoother. Once Ramadan starts, individuals should aim to get at least a few hours of uninterrupted sleep at night and supplement it with a short nap during the day if needed.

The role of spirituality in promoting restful sleep should not be overlooked. Engaging in prayer, meditation, and reciting the Quran can create a sense of inner peace and relaxation, making it easier to fall asleep.

Avoiding stressful thoughts before bedtime and focusing on gratitude and mindfulness can also enhance sleep quality. Calming bedtime rituals such as reading, listening to soft recitations, or practising deep breathing can improve rest.

While Ramadan presents unique challenges to sleep, it also offers opportunities to build discipline and mindfulness in daily routines. By making minor but effective adjustments to sleep habits, individuals can enhance their physical and mental well-being while fully embracing the spiritual essence of the month.

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