Ramadan disrupts sleep; improve rest with expert tips

During Ramadan, many people feel tired and sleep-deprived due to fasting, late-night prayers, and early morning meals. This month is meant for spiritual growth, but it can also disrupt regular sleep patterns. Many people find it hard to stay alert during the day and struggle to get enough sleep at night. The changes in sleep patterns during Ramadan happen because our bodies like a consistent routine. Our brain releases hormones that help us sleep at night and wake up in the morning, but late-night prayers and early meals make it tough to stick to this rhythm. Experts say that most people end up sleeping in short bursts instead of enjoying a full night's sleep. This broken sleep can prevent proper brain recovery and make people feel exhausted. Poor sleep quality can lead to headaches, mood swings, and tiredness. Experts recommend longer sleep blocks, ideally at least four hours, between Iftar and Suhoor to improve rest. Adjusting sleep schedules and maintaining that sleep block is important, especially when hosting or attending meals. To help improve sleep during Ramadan, some practical tips include going to bed earlier and waking up before 5 AM. Napping for about 30 to 40 minutes before Iftar can also boost energy levels. Experts suggest avoiding naps in bed and instead resting on a sofa or chair. Eating lighter meals with balanced nutrients can help maintain stable blood sugar levels throughout the night. Additionally, avoiding screens before bed, dimming lights, and sleeping in a cool room can further enhance sleep quality. Simple practices like deep breathing and taking a light evening walk can also help people get better rest during Ramadan.