Ramadan is an opportunity for spiritual renewal and lifestyle adjustments, but the significant change in meal times impacts daily habits, especially sleep.
With meals shifting to late at night, many find it difficult to get enough rest.
The main reason for this is overeating during Iftar (the meal to break the fast) and Suhoor (the pre-dawn meal), which leads to sleep disturbances.
Furthermore, meal timing affects the body’s biological clock, leading to daytime drowsiness, headaches, and mood swings.
Here are some of the most important tips to overcome sleep disturbances during Ramadan, based on information from the website Vitabiotics.
Lifestyle changes
- Smart naps: A short nap of 20 to 30 minutes during the day can help alleviate some fatigue without impacting nighttime sleep.
- Staying hydrated: Drinking enough water between Iftar and Suhoor helps prevent dehydration, which can cause headaches or insomnia.
- Managing caffeine intake: It’s better to avoid coffee or tea at Suhoor if they negatively impact sleep.
- Establish a consistent bedtime routine: Engaging in calming activities like reading or gentle stretching helps your body prepare for rest.
- Reduce screen time: Limiting exposure to electronic devices 30 to 60 minutes before bedtime promotes the release of sleep hormones.
- Adjust your sleep schedule: Going to bed earlier whenever possible and trying to make up for lost sleep regularly helps minimize disruption to your circadian rhythm; avoid napping throughout the day.
Vitamins and supplements
Nutritional balance plays a crucial role in maintaining energy and focus during fasting, as well as promoting relaxation at night.
Nutrients that may help include:
- Iron: Contributes to reducing tiredness and fatigue, especially in those with low energy levels.
- B vitamins (B1, B2, B6, B12): Support energy production and normal psychological function. Vitamin B6 also helps regulate hormonal activity.
- Vitamin C: Contributes to reducing feelings of tiredness and supports mental performance.
- Magnesium: Supports energy production and muscle and nerve function, and may promote relaxation.
- Folic acid: Contributes to reducing fatigue.
- Niacin: Supports normal psychological function and reduces tiredness.
- Valerian: Traditionally used for the temporary relief of sleep disturbances and mild anxiety.
- Ashwagandha: May help support relaxation and mental and physical well-being.
Experts always recommend consulting a doctor before taking any dietary supplements, especially for those with chronic health conditions or who take medications regularly.
By following these steps, you can maintain a healthy balance between the demands of fasting and physical rest, and enjoy Ramadan without sleep disturbances.
Edited translation from Al-Masry Al-Youm
