Ramadan is a time of fasting, prayer, and reflection, but managing sleep can be difficult. Several people struggle to wake up for suhoor (pre-dawn meal), remain attentive during the day, or balance sleep with nightly prayers. Searching for the right balance lets us stay productive, energized, and concentrated on worship. Good sleep habits assists us wake up refreshed, pray promptly, and keep daily tasks. Here are strategies to manage sleep during Ramadan, ensuring we get sufficient rest without oversleeping or feeling tired:
Balancing Rest and Worship
Ramadan is a period for extra prayers; however sleep is important for a strong body and mind. Staying up all night and sleeping all day can weaken our energy and make fasting harder. Also, oversleeping wastes important time that could be used for worship and spiritual growth.
The Quran says:
"And We made your sleep a means of rest."
(Surah an-Naba 78:9)
This verse highlights that sleep is a blessing and a natural way for the body to rest and recover.
The importance is finding balance. Sleeping too late makes waking up for Suhoor hard, while skipping rest leads to exhaustion. Maintaining a balanced sleep schedule lets one to meet his or her physical needs and spiritual goals during Ramadan.
Tips for Better Sleep and Energy in Ramadan
Get Enough Rest
Aim to have a consistent sleep schedule that has longer hours of rest than several short naps. For example, aim to sleep for a minimum of four hours after iftar (breaking the fast), prior waking for suhoor and fajr (dawn). Return to sleep for a couple of hours prior to starting the day. Also, try modifying an altered sleep schedule so that one is sleeping and waking up approximately the same time daily. Help one’s body to get into a pattern for more relaxed sleep.
Eat Healthy Foods and Drinks
- During suhoor, it is recommended to eat a mixture of macronutrients and food groups to nourish the body. Here is an example below:
- Complex Carbohydrates: Oats and whole wheat bread
- Carbohydrates: Potatoes and white rice
- Healthy Fats: Avocados and seeds
- Proteins: Eggs and chicken breast
- Fruits and Vegetables: Oranges and spinach
- During iftar, one breaks the fast with dates and a cup of water. Afterwards, it is suggested to eat a light soup or salad prior to eating a more well-rounded meal. Here are some examples:
- Chickpea and Vegetable Stir-Fry with Whole Wheat Pita: Full of protein and fiber.
- Grilled Chicken with Quinoa and Steamed Vegetables: Provides lean protein, complex carbohydrates, and essential vitamins.
- Vegetarian Stuffed Cabbage Rolls with Brown Rice and Lentils: Full of fiber, protein, and nutrients.
- Try for a minimum of 6-8 glasses of water in total during suhoor and iftar time.
Some types and examples of foods to avoid:
Fried Foods (fried chicken and samosas): High in unhealthy fats and can make one feel inactive
Sugary Foods (pastries and candies): Leads to a rapid energy boost followed by a downfall, leaving one feeling fatigue
Salty Foods (pickles and chips): Leads to thirst because of excessive salt causing dehydration
Heavy and Greasy Foods (burgers and pizza): Slow down digestion and make one feel bloated
Caffeinated Drinks (tea, coffee, sodas): Cause dehydration and make one feel anxious
Avoid heavy meals prior bedtime to prevent discomfort.
Decrease Screen Time Prior Sleeping
Reducing screen time before sleeping helps improve sleep quality, especially during Ramadan when fasting requires energy and focus. Bright screens emit blue light, which disrupts melatonin production and makes it harder to fall asleep. According to Sleep Foundation website, blue light is a part of light spectrum that can affect one’s sleep intervals, concentration, and hormone formation. Smartphones, computer screens, TV, and video game stations are some examples of devices that release blue light. Exposure to blue light prior to bedtime can delay sleep. Blue light conceal the body’s release of melatonin (a hormone that makes one feel tired). Being presented to blue light during the evening can deceive the mind that it is still morning, interrupting circadian rhythms and one feeling attentive rather than exhausted. According to Cleveland Clinic, circadian rhythm is the system one body follows based on a 24-hour day. It indicates to the individual when to sleep and to be awake. Chronic misplacement of circadian rhythms can have several health outcomes such as depression and metabolic disorders. However, reducing blue light during nighttime can lower the negative effects on sleep.
Here are some tips to decrease blue light exposure that may be disrupting with one’s sleep:
Create a routine: Have a reminder to turn off electronics 2-3 hours prior bedtime
Dim light: Decrease the brightness of one’s electronic screens, or use the “night mode” feature found on some devices.
Enhance one’s sleeping atmosphere: Use an eye mask to prevent light sources in the bedroom once one is in bed
Avoiding screen time before bedtime: One allows one body to relax, ensuring better sleep quality and improved stamina for fasting, prayer, and daily tasks. A healthy sleep schedule strengthens physical and spiritual well-being, making it simpler to remain productive and connected to Allah throughout Ramadan.
Resting the body without oversleeping during Ramadan helps keep energy and focus daily. Proper rest permits one to stay active and engaged in worship, work, and daily tasks. A balanced approach to sleep includes listening to the body’s needs without pampering in excessive sleep. Maintaining energy levels ensures that fasting does not lead to laziness or unproductively. Prioritizing quality rest over excessive sleep permits an individual to make the most during Ramadan while sustaining their health and well-being. Ramadan is a time of discipline and spiritual growth, and by keeping a healthy balance, a person can remain strong and focused in worship and daily life.
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