Prevent Sleep Deprivation This Ramadan with Expert Tips

Ramadan, a period of spiritual reflection and devotion, also brings significant changes to daily routines—especially sleep patterns. The altered schedule due to suhoor (pre-dawn meal) and taraweeh (night prayers) can disrupt normal sleep, often leading to sleep deprivation.

Since adequate sleep is essential for overall health—affecting cognitive function, emotional well-being, and energy levels—it’s crucial to adopt practical strategies during Ramadan to maintain good sleep quality and energy throughout the day.

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Practical Strategies to Improve Sleep During Ramadan

1. Establish a Sleep Schedule:
   Aim to get at least four hours of sleep between iftar and suhoor. Then, after suhoor and the Fajr prayer, a two-hour nap can help you reach a total of six hours of sleep per day. Consistent sleeping and waking times will help your body adapt to this temporary change.
2. Stick to a Fixed Bedtime:
   Even with the shifted routine, maintaining a consistent bedtime and wake-up time helps regulate your internal clock, making it easier to fall asleep and reducing the impact of sleep deprivation.
3. Take a Short Nap:
   A brief nap of 20 to 30 minutes during the day can boost alertness and energy. However, avoid longer naps, as they may lead to grogginess and interfere with nighttime sleep.
4. Watch Your Diet:
   The foods and drinks you consume at iftar and suhoor can affect your sleep. It’s best to avoid excessive amounts of sugary and fatty foods, which are harder to digest and can disrupt sleep. Limiting caffeine—like tea or coffee—a few hours before bed is also recommended for better sleep.

Common Issues Linked to Sleep Deprivation in Ramadan

• Headaches and Irritability:
  Disruptions in your sleep cycle can affect your circadian rhythm, leading to mood swings, irritability, and headaches.
• Reduced Cognitive Function:
  Insufficient sleep can impair mental clarity, slow reaction times, reduce focus, and hinder problem-solving skills.
• Weight Gain:
  Lack of sleep may disrupt hormones that regulate hunger, leading to increased appetite and cravings for unhealthy foods, which can result in weight gain.

By following these suggestions, you can help minimize sleep disturbances during Ramadan, ensuring you stay healthy and energized. If sleep issues continue, it’s advisable to consult a medical professional for personalized guidance.