As Ramazan unfolds, millions around the world engage in fasting from dawn to sunset, a practice that not only tests spiritual endurance but also significantly alters daily routines, particularly sleep patterns.
During Ramazan, the traditional sleep schedule is often disrupted by late-night prayers and early morning meals. Many find themselves waking up for Sehri, the pre-dawn meal, and staying up late for Taraweeh prayers or social gatherings. This shift can lead to shorter sleep durations, prompting many to rely on daytime naps to compensate.
While short naps of 20-30 minutes can enhance alertness and mood, longer or irregular naps may interfere with nighttime sleep, creating a cycle of poor sleep quality and daytime fatigue. However, splitting sleep because of the Fajr prayer does not lead to sleep deprivation or increase daytime sleepiness, as long as the total time in bed and sleep duration are maintained.
Surprisingly, this disruption in sleep can also affect appetite. Reduced sleep alters the regulation of appetitive hormones, increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety hormone), which can lead to increased food intake. Additionally, increased wakefulness can promote more frequent eating episodes, contributing to an energy imbalance.
One of the more surprising findings is the impact of meal timing on overall food intake. Consuming even a small, low-energy-density meal in the morning, during Sehri, can be more satiating and reduce the total amount ingested throughout the day. Conversely, late-night meals tend to lack satiating value, potentially leading to overeating. As the day progresses, individuals often consume larger meals but with shorter intervals between them, increasing the risk of overeating in the evening. Thus, the “short-cut” of skipping Sehri will likely lead to massive Iftars and post-Iftar snacking, which increases calorie input significantly.
To prioritise healthy sleep during Ramazan, aim for a total of 7-8 hours of sleep per day, combining nighttime rest with short naps. Experts suggest trying to get as much sleep as possible before midnight, as the body repairs itself most effectively between 10pm and 2am.
Hydration is also of key importance. Drinking plenty of water during non-fasting hours can reduce daytime dehydration, while avoiding excessive caffeine, especially in the evening, can prevent sleep disruption. Maintaining a consistent sleep schedule by going to bed and waking up at the same time each day can help regulate your circadian rhythm. After Taraweeh prayers, try to sleep as early as possible to maximise the nighttime rest.
When it comes to meals, opt for light, balanced options during Iftar and Sehri to prevent indigestion or discomfort. Avoid heavy, spicy, or sugary foods that can disrupt sleep. Having a balanced schedule can help you manage disturbed sleep patterns during Ramazan, improve your health, and fully benefit from the spiritual experience of the Islamic month.
The writer is a nutritionist.
Published in Dawn, March 17th, 2025
