How to get a good night’s sleep during Ramadan

The Holy Month of Ramadan is a time of blessings and bonding, yet late-night prayers and pre-dawn meals can cause upheaval in sleeping habits.

Sound sleep is essential to our health and our day-to-day functioning. However, during Ramadan, getting the right quantity and quality of sleep seem unachievable. The effects of fasting affecting sleep has also been extensively studied and it has shown that people who are fasting sleep for about 90 minutes less than usual, with the quality of slumber also being affected.

Another important change seen during Ramadan is the sleep-wake hormone melatonin. Rapid eye movement (REM) sleep duration, which is deep sleep, is also reduced. All these changes can be attributed to a change in drinking and meal patterns rather than altered energy intake. These patterns reduce alertness, cause mood disturbances and increase one’s risk of injury, and also impact workplace efficiency.

Getting good quality sleep during Ramadan is a major challenge for many. Some simple lifestyle changes can help improve the sleep cycle at night and give energy during the day time.

Try to get consolidated sleep

Longer blocks of sleep are more beneficial than multiple short naps for getting sufficient rest. Try to sleep for at least four hours at night after Iftar, before waking for Suhoor and Fajr – and return to sleep for a couple of hours before getting up for the day ahead. Try to regulate your sleep pattern.

It is also helpful to plan an adjusted sleep routine for Ramadan so that you’re sleeping and waking at around the same time every day. This will help your body get into a rhythm for more restful sleep.

Grab a power nap

A 20-minute power nap in the afternoon can revive flagging energy and focus levels. Set an alarm as over-sleeping can make you feel groggy and even sleepier than before your nap.

wknd@khaleejtimes.com