Sleep is a crucial component in our lives. When you are hungry or thirsty, you will probably face sleeping problems. But when it comes to a complete month of daily fasting of both food and water, would it actually interrupt your sleep or even produce damage to your sleep quality?

Ramadan is the holiest month in the Islamic calendar, observed by millions of Muslims worldwide through fasting, prayer, and spiritual reflection.

Fasting during Ramadan requires abstaining from food, drink, and other physical needs from dawn (Fajr prayer) until sunset (Iftar). This shift in eating patterns, along with nighttime prayers (Taraweeh) and pre-dawn meals, leads to significant changes in our daily routines, including sleep.

One of the key challenges during Ramadan is managing sleep patterns while balancing religious obligations, work, and daily life. Many people experience shortened sleep duration, disrupted sleep cycles, and increased daytime sleepiness. In this article we will answer the question, how Ramadan affects your sleep? Moreover, we will give you the tips and tricks to manage your sleep in this holistic month.

How Ramadan Changes Sleep Patterns? (How Does Ramadan Affect Sleep?)

1. Altered Sleep Schedules

• During Ramadan, many people stay awake late at night for Taraweeh prayers and wake up early for Suhoor. This shift leads to reduced total sleep duration.
• Nighttime awakenings for prayer and hydration further fragment sleep.

2. Reduced Sleep Duration

• We (adults) usually sleep 7-8 hours/day. In Ramadan, we have to sleep late at night due to Taraweeh praying and early or late Suhoor. This comes at a significant cost of reduced sleep duration since we have to wake up at the same time daily to go to work. Many experience sleep deprivation, especially in the first few days of fasting, as the body adapts.

3. Shifted Circadian Rhythm (How Does Fasting Change Sleep Patterns?)

• The circadian rhythm (biological clock) is influenced by meal timing and light exposure.
• Eating late at night (Iftar) and before dawn (Suhoor) delays the release of melatonin which is considered the sleep hormone, making it harder to fall asleep. ¹https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0237922

4. Increased Fatigue and Sleepiness (Why Do I Feel Sleepy During Ramadan Fasting?)

• Fasting results in lower energy levels, increasing your daytime sleepiness ²https://journals.lww.com/hnpjournal/abstract/2016/07000/does_ramadan_fasting_affect_fatigue_in_nurses_.6.aspx.
• Many people rely on short naps during the day to counteract fatigue. Your sleep might be interrupted if you slept for a long nap.

5. Mood and Sleep

• Hunger and dehydration can lead to irritability, stress, and mood swings ³https://link.springer.com/article/10.1186/s41983-023-00623-9.
• Anxiety about waking up on time for Suhoor may also cause sleep disturbances.

6. Impact on Memory and Focus

• Reduced sleep can impair attention span, learning, and problem-solving abilities.
• Fasting may cause short-term cognitive decline, but your body often adapts within a few days.

7. Metabolism

• Eating and drinking after hours of fasting could pose metabolic problems such as constipation, diarrhea or fluctuation in blood sugar levels.
• Despite that we (Physicians) advise patients with morbidities (such as uncontrolled diabetes mellitus, uncontrolled hypertension,..etc), to avoid fasting Ramadan as fasting might deteriorate their condition, some healthy individuals may encounter complications due to fasting, despite being rare occasions.

8. Dehydration

• We have to be hydrated to sleep well. Fasting for many hours could interrupt our sleep due to our dehydration ⁴https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/influence-of-progressive-fluid-restriction-on-mood-and-physiological-markers-of-dehydration-in-women/C20C5F65C902C7EEFA5AF6CF6ECDB05A.
• The counteract mechanism could occur. Drinking too much before Fajr prayer in order to store plenty amounts of fluids could interrupt your sleep. Since your body cannot store these huge amounts of fluids and will increase your need for bathroom visits that would definitely interrupt your sleep.

Tips to Improve Sleep During Ramadan (How to Sleep Better During Ramadan?)

1. Optimizing Sleep Schedules

• Try to maintain a consistent bedtime and wake-up routine. Note that your sleep interruption is temporary and your body need a few days to adapt for the regular fasting for the whole month. However, maintaining a consistent sleep routine could improve your sleep even in the first few days of the month.
• Avoid blue light exposure (phones, TVs) before bed to improve melatonin production and avoid your insomnia development.

2. Managing Suhoor and Iftar Meals

• Eat lighter meals at Iftar to avoid bloating and discomfort at bedtime. I would recommend you to eat some dates and drink milk or juice.
• Avoid caffeinated drinks late at night, as caffeine disrupts sleep cycles.

3. Hydration and Caffeine Intake

• Drink plenty of water between Iftar and Suhoor to prevent dehydration-related sleep disturbances.
• Limit caffeine intake, as its effects can last 4–6 hours, making it harder to fall asleep. This is derived from the fact that caffeine is a brain stimulant.
• Do not drink too many fluids before Suhoor since it will interrupt your sleep due to frequent bathroom visits.

4. Exercise and Activity Levels

• Engage in light exercise after Iftar to improve digestion and sleep quality.
• Avoid intense workouts too close to bedtime, as they increase heart rate and body temperature.

5. Creating a Sleep-Friendly Environment

• Use blackout curtains to create a dark, cool sleeping space.
• Reduce noise disturbances using white noise machines or earplugs.
• Keep your sleeping space cool and comfortable to prevent overheating.

6. Quran Recitation

• Ramadan is one of the important months in the Muslims’ lives. Prophet Mohamed had advised us to do many good merits in Ramadan, including Quran Recitation. It is generally known that Quran Recitation helps us sleep. Therefore, read or listen to Quran before sleep.

7. Meditation

• Meditation is a known weapon for sleep. Ramadan is an amazing month when many spiritual activities take place. Some of these are similar to meditation that could help us sleep faster.

Does Ramadan Fasting Have Long-Term Effects on Sleep?

• It is worth noting that your sleep could be interrupted for the first few days. After that, your body would be accustomed to fasting and eating and drinking times.
• After Ramadan, sleep patterns gradually return to normal within a few days to a week.
• Some people may experience a post-Ramadan sleep “hangover”, feeling groggy as they adjust back to a regular schedule.
• If you feel sleeping problems during or after Ramadan for long periods of time, it is recommended to visit a healthcare professional in order to diagnose your condition.

Ramadan fasting significantly impacts sleep patterns due to altered eating schedules, religious practices, and social habits.

While many experience reduced sleep duration, increased fragmentation, and daytime sleepiness, adopting healthy sleep strategies can help mitigate these effects. By optimizing meal times, staying hydrated, and creating a sleep-friendly environment, individuals can improve their sleep quality during Ramadan.

Ramadan offers a unique opportunity for self-discipline and spiritual growth, and by managing sleep effectively, individuals can maximize the benefits of fasting while maintaining good health.