Sleep During Ramadan

 

SLEEP DURING RAMADAN

An Underappreciated Aspect of Fasting

Ramadan, one of the five pillars of Islam, is a period of fasting and spiritual growth. The fast begins at the time of the first daily prayer (before sunrise) and ends at the start of the fourth daily prayer (after sunset). Consequently, meals are consumed before sunrise and after sunset (when the sun is down). The rapid change in eating habits, meal timing and social engagements cause a disruption in sleep, often leading to a decline in both sleep quality and quantity. Here are some tips to help optimize sleep during the Holy Month of fasting.

  • Be prepared: Develop a plan for your sleep schedule. 

    1. For early risers: If your typical waketime is earlier than the time you need to be awake to break your fast, you may not need to make any changes in the morning. If your typical waketime is soon after the time you need to be awake, consider slowly shifting your waketime earlier in the days prior to Ramadan. For example, if you need to be awake at 6:00am but typically wake up around 7:00am, shift your waketime 15 minutes earlier each day in the days leading up to Ramadan. 

    2. For those of you who plan on going back to sleep after breaking your fast: Try to limit your exposure to bright lights and highly engaging activities so you are able to fall back asleep easier. Set a reasonable time frame to be awake in order to pray and break your fast so that you can return to sleep around the same time daily. Be sure to set an alarm for your next awakening so that you are consistent each day.

    3. Some people choose to flip their sleep/wake schedule and stay awake for most of the night and sleep for most of the day. Maintain a consistent bedtime and waketime.  

  • Maintain a consistent sleep schedule (as consistent as possible)

    1. It can be incredibly challenging to keep to a sleep schedule, especially on weekends and when socializing with friends and family. Do your best to maintain as much consistency as is feasible. 

    2. Don’t shy away from consistently using your alarm clock!

  • Take time to wind down: Build a wind down routine

    1. Engage in relaxing activities in dim lighting for 30-60 minutes before bedtime. This can be extremely beneficial for those who are eating and socializing later than they are used to. A strong wind down routine can calm your mind and body and prevent you from delaying bedtime. This is especially important for those who may struggle with getting sufficient sleep during Ramadan.

  • Nap Strategically

    1. Naps can be a great way to catch up on sleep during the day, especially if you are not able to achieve the amount of sleep your body desires. If you notice that you are having difficulty falling asleep at night or are staying up later than you need or want to, consider shortening or eliminating your naps! 

  • Avoid Snoozing

    1. We all do it, but it simply disrupts our sleep. Set your alarm for the time you need to be awake and try to get up and out of bed as quickly as possible (this goes for naps too!). Exposure to bright lights and engaging in light physical activity can be very helpful! 

  • Minimizing Fatigue

    1. It can be tempting to stay indoors and avoid movement at all costs to preserve your energy. Remember that sunlight and light movement can give us the energy that we need! They also help our sleep quality. 

  • Be Mindful of Caffeine 

    1. If you are used to consuming large quantities of caffeine daily, it may be wise to slowly reduce your intake in the days or weeks leading up to Ramadan to minimize withdrawal symptoms. While fasting, make sure you are considering the quantity and timing of your caffeine intake. Caffeine stays in our system for a long time so keep that in mind if consuming it after breaking your fast.



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Visuable Team