During the month of Ramadan, sleep and eating schedules change significantly, which can affect sleep quality and overall health. Maintaining a healthy and balanced sleep routine helps preserve energy and focus, making the holy month more comfortable for both body and mind.
The Importance of Healthy Sleep in Ramadan
Adequate sleep is essential for maintaining vital body functions such as mood, concentration, and daily performance. Scientific research shows that changes in sleep timing during Ramadan may reduce total sleep duration and quality, leading to increased daytime drowsiness if sleep is not properly managed.
Scientific Findings on Sleep During Ramadan
- A comprehensive review across multiple countries found that nighttime sleep duration decreases by approximately one hour during Ramadan compared to non-fasting periods, while daytime sleepiness increases slightly.
- A medical study indicated that fasting may reduce the proportion of REM (rapid eye movement) sleep—an important stage for brain recovery—without significantly affecting other sleep stages or daytime activity when consistent sleep schedules are maintained.
- A large multinational study involving over 24,000 participants reported that dietary habits and lifestyle patterns during Ramadan were associated with improved sleep quality.
- A study conducted in Jordan among university students showed that both sleep quality and duration declined during Ramadan compared to pre-fasting periods, highlighting the need for strategies to improve sleep.
Organizing Sleep During Ramadan
Suhoor
It is recommended to consume a balanced meal that includes protein, fiber, and adequate fluids to reduce thirst and fatigue during the day.
Main Night Sleep
Sleeping for 5–6 continuous hours after Taraweeh prayers or between iftar and suhoor is advised. Maintaining consistent sleep and wake times as much as possible helps the body adapt to a new sleep pattern.
Daytime Naps
Short naps (30–45 minutes) during the day can help compensate for reduced nighttime sleep and improve alertness. Long naps, however, may disrupt nighttime sleep, so keeping naps brief and regular is preferable.
Practical Tips to Improve Sleep in Ramadan
- Stick to regular sleep and wake times whenever possible.
- Create a calm and comfortable sleep environment, using supportive mattresses and bedding to enhance sleep quality.
- Drink water in moderation between iftar and suhoor to prevent dehydration.
- Limit the use of electronic devices right before bedtime.
- Eat light, balanced meals before sleeping to avoid discomfort or digestive issues.
Conclusion
Healthy and balanced sleep during Ramadan depends on organizing suhoor, nighttime sleep, and daytime naps, along with adopting good sleep habits. Scientific studies confirm that sleep changes are common during the month, but with proper planning and a suitable sleep environment, it is possible to enjoy restful, healthy sleep that supports energy and vitality throughout the day.