As the holy month of Ramadan comes to an end, many individuals find it challenging to return to their regular sleep routine. Weeks of late nights and early mornings—due to changes in work, study, and prayer schedules—often disrupt the body’s biological clock, making it essential to restore healthy sleep habits.
The Impact of Ramadan on Sleep Patterns
During Ramadan, several lifestyle changes occur that can affect the quality and duration of sleep. Some of the most significant factors include:
Delayed Bedtime: Night prayers (Taraweeh) and social gatherings after Iftar often result in staying up late, leading to a shift in the body’s internal clock and difficulty readjusting post-Ramadan.
Early Morning Wake-ups for Suhoor: Suhoor requires waking up before dawn, reducing the duration of uninterrupted sleep and disrupting deep rest.
Fragmented Sleep and Reduced Deep Sleep: Frequent waking during the night, whether for prayers or due to an altered routine, can reduce sleep quality, leaving individuals feeling fatigued during the day.
Hormonal Changes: Irregular sleep and eating patterns can impact melatonin (the sleep hormone) and cortisol (the energy-regulating hormone), leading to imbalances in energy levels and mood.
Increased Daytime Naps: Many rely on naps to compensate for lost sleep, but prolonged or late-afternoon naps may interfere with falling asleep at night, contributing to insomnia.
Why Restoring Sleep After Ramadan Is Important
Failing to re-establish a proper sleep routine after Ramadan can lead to several health concerns, such as:
Persistent fatigue and low energy levels.
Reduced concentration and productivity at work or school.
Mood disturbances, including irritability and stress.
Increased risk of weakened immunity and chronic health issues.
Adjusting to a normal sleep pattern may take anywhere from a few days to two weeks, while for some, the process may take three to four weeks for full recovery. To facilitate this transition, adopting healthy sleep habits is crucial.
Effective Strategies to Restore Sleep Patterns
Gradually Adjust Sleep and Wake Times
Move bedtime and wake-up time earlier by 15-30 minutes daily until you reach your usual schedule. Maintain a consistent wake-up time, even on weekends, to reinforce the body’s biological clock.
Regulate Naps
Keep naps short (20-30 minutes) and schedule them earlier in the day (between noon and afternoon). Avoid napping after 4 PM to prevent nighttime sleep disruptions.
Limit Stimulants in the Evening
Reduce caffeine intake in the late afternoon and evening, as drinks like coffee, tea, and energy drinks can interfere with deep sleep. Opt for calming alternatives such as warm milk or herbal teas.
Adopt Healthy Eating Habits
Have dinner at least three hours before bedtime to avoid digestive discomfort that may disrupt sleep.
Avoid heavy or spicy foods late at night to prevent acid reflux.
Stay hydrated throughout the day but reduce fluid intake before bed to minimise nighttime awakenings.
Incorporate Physical Activity
Regular exercise can enhance sleep quality, but it’s best to avoid intense workouts close to bedtime, as they can increase alertness and delay sleep onset.
Optimise the Sleep Environment
Create a sleep-friendly environment by keeping the room cool, quiet, and dark, as exposure to excessive light or noise can hinder deep sleep.
Reduce Screen Time Before Bed
Avoid screens (phones, tablets, and televisions) at least an hour before sleeping. The blue light emitted by screens suppresses melatonin production, making it harder to fall asleep.
Establish a Relaxing Bedtime Routine
Engage in calming activities such as reading, listening to soft music orQuranic verses, and practising deep breathing or meditation to prepare the body and mind for rest.
Conclusion
Quality sleep is vital for physical and mental well-being, and restoring a healthy sleep routine after Ramadan is essential for sustaining energy and productivity throughout the day.
By: Dr. Badreyya Al-Harmi, Public Health Consultant
