How to adjust your sleeping patterns during the holy month of Ramadan

  • Publish date: Tuesday، 21 March 2023 Last update: Thursday، 23 March 2023
How to adjust your sleeping patterns during the holy month of Ramadan

Ramadan is a holy month observed by Muslims worldwide, during which fasting is practiced from sunrise to sunset. Maintaining a healthy sleep routine during this month is important for overall physical and mental health. Here are some tips to help you normalize your sleep in Ramadan:

  1. Get enough sleep: Aim to get at least 7-8 hours of sleep each night, even during Ramadan. Try to adjust your schedule to ensure you can sleep for a full night, especially during the first week or so of Ramadan when your body may need to adjust to the new routine.

  2. Adjust your sleep schedule: Gradually adjust your sleep schedule before Ramadan begins, so that your body can adapt to the new routine. Start going to bed and waking up 15-30 minutes earlier each day in the weeks leading up to Ramadan.

  3. Avoid caffeine and nicotine: Avoid consuming caffeine and nicotine before bed as these can interfere with your sleep.

  4. Create a sleep-conducive environment: Make sure your bedroom is comfortable, cool, and dark. Try to limit noise and other distractions that may keep you awake.

  5. Avoid heavy meals: Avoid heavy meals before bedtime, especially during the Iftar (the meal taken after sunset to break the fast) as this can cause discomfort and interfere with your sleep.

  6. Take a nap: If you're feeling tired during the day, take a short nap to help you feel refreshed. However, avoid napping for too long or too close to bedtime, as this can disrupt your sleep at night.

Remember, everyone's sleep needs and schedules are different, so find what works best for you and try to stick to it throughout Ramadan.