How can you deal with sleep disturbances in Ramadan?

The blessed month of Ramadan is a special period with which it carries changes in the daily lifestyle, especially with regard to sleep and waking dates. As meal and staying time changed for late hours of the night, many suffer from sleep disturbances in Ramadan, such as insomnia and difficulty waking up in the morning or feeling lethargy during the day

We review the common causes that lead to sleep disturbances during Ramadan. We will also provide a set of effective tips that help you improve your sleep quality, to have enough energy to perform acts of worship and daily activities efficiently.

Causes of sleep disorder in Ramadan: Why do we suffer from insomnia and fatigue?

Many suffer from Sleep disturbance in RamadanWhich leads to a feeling of exhaustion and difficulty focusing during the day. But what are the reasons that make sleep in Ramadan different from the rest of the year?

Sleeping dates change and wake up

One of the most prominent sleep problems in Ramadan is to change the daily routine. With the delay of dinner until the time of suhoor, many are forced to stay up to dawn or sleep for intermittent periods, which affects the quality of deep sleep. Also, early awakening to perform the dawn prayer, then trying to return to sleep, may not be easy for everyone.

Biological clock disorder

The body depends on an organized daily rhythm called the biological clock, which regulates sleep and waking times based on exposure to light and darkness. In Ramadan, and with the long staying up and changing meal dates, this system is disturbed, which leads to sleep problems in Ramadan and increase the feeling of lethargy during the day.

Eat heavy meals before bed

In Ramadan, breakfast is often fatty and rich in fats and sugars to compensate for fasting, sometimes followed by suhoor meal that may contain heavy foods as well. Sleep after breakfast in Ramadan leads to indigestion and heartburn, which prevents deep sleep at night.

Excessive drinking caffeine

Some resort to eating large amounts of tea and coffee after breakfast. But caffeine is a strong stimulant that remains in the body for long hours, which leads to sleep problems in Ramadan.

Slowness for late hours

Many are keen to perform Tarawih prayers, night prayer, and reading the Qur’an, which makes continuous sleep difficult. Also, family sessions and Ramadan evenings add another reason to stay awake for long hours, which reduces the number of hours of sleep.

Lack of sun exposure during the day

Many spend daylight hours at home away from sunlight, which reduces the production of melatonin, which is responsible for regulating sleep, and leads to insomnia at night.

Long nap

Long or late naps may cause a greater problem. If the nap continues for more than an hour or approaches the time of Morocco, this may lead to difficulty sleeping at night and increases the disorder of the biological clock.

Symptoms of sleep disorder in Ramadan

Many suffer from Sleep disturbances Which may appear in the form of a group of disturbing symptoms, which affect daily performance and general health. Below are the most prominent symptoms of sleep disorder in Ramadan:

1- Feeling of fatigue and constant fatigue:

One of the most common symptoms is due to the interruption of sleep, sleep after breakfast in Ramadan, which prevents the body from entering into the deep sleep stages it needs to restore its energy.

2- Difficulty sleeping at night:

Because of the change of sleep and waking times, or eating fatty meals before bed, or excessive eating of stimulant drinks such as coffee and tea after breakfast.

3- Excessive drowsiness during the day:

Many suffer from extreme drowsiness during the day, especially during working hours or during daily tasks, which may affect focus and productivity.

4- Headache and dizziness:

Lack of sleep and stages disorder leads to headache or dizziness, especially in the morning or after waking up from an irregular nap. Also, the lack of drinking water during the day may increase these symptoms.

5- Mood swings:

Sleep disturbance directly affects the mood, as a person may become more likely to anger, emotion and tension.

6- Poor focus:

The irregular sleep affects the cognitive functions of the brain, which leads to difficulty focusing, making decisions or remembering information.

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Tips for patients with sleep disturbances in Ramadan

Some simple adjustments can help improve sleep quality and maintain a healthy balance between comfort and worship. Here are some Effective advice to counter sleep disturbances during Ramadan:

Commitment to a regular sleep schedule:

Even with the change of the routine of life in Ramadan, try as much as possible to sleep and wake up at constant times daily. This helps to adjust the biological clock, which facilitates sleeping at night and wake up actively in the morning.

Reducing caffeine and stimuli after breakfast

Tea, coffee and soft drinks are common drinks after breakfast, but it contains caffeine that may affect sleep for long hours.

Eat snacks and balanced before bed

Eating a heavy meal before bed may lead to indigestion and heartburn, which hinders comfortable sleep. It is preferable to choose snacks that contain healthy proteins and complex carbohydrates.

Avoid sleeping immediately after suhoor

Sleep after suhoor may be tempting, but it may cause sleep disturbances, especially if the meal is fat. It is better to wait 30 to 60 minutes after suhoor before lying.

Reducing exposure to electronic devices before bed

Blue light emitted from mobile phones and TVs affect the production of melatonin, which is responsible for regulating sleep. Avoid using these devices at least an hour before bed

Avoid long naps:

Naps is important to compensate for the lack of sleep, but if it exceeds 30 minutes or approaches the time of Morocco, it may lead to difficulty sleeping at night.

Foods and drinks that help you sleep in Ramadan

Some foods and drinks can help relax and stimulate sleep. Here is a set of foods and drinks that help you sleep better in Ramadan:

Foods help you sleep in Ramadan

• Dates: It is an ideal option for suhoor, as it is rich in magnesium and potassium, two elements that help in relaxing the muscles and calming the nerves, which enhances the feeling of drowsiness.
• BananaIt contains tribtophan, an amino acid that helps in producing melatonin that regulates sleep.
• OatsContains complex carbohydrates that help in producing serotonin, which is a soothing neurotransmitter that helps deep sleep.
• Milk derivativesLike yogurt and cheese contains tribtophan, which helps the body produce melatonin, which facilitates sleep.
• Almonds and nutsA good source of magnesium and melatonin, which helps reduce insomnia and improve sleep quality. Eat a small handful of almonds before bed.
• Sectional fish (salmon, tuna, sardines)It contains omega-3 and vitamin D, which helps to regulate sleep and improve its quality. It is preferable at breakfast to get a calming effect in the evening.
• Eggs: A natural source of tribtophan and protein, which helps to feel full and rest during sleep. Eating it on suhoor may contribute to improving the quality of sleep.

Drinks that help sleep in Ramadan

• Warm milkIt contains tribtophan, which enhances relaxation and stimulates melatonin production. Adding honey to it increases its effectiveness as a natural sedative.
• Chamomile teaIt is known for its calming properties that help reduce stress and stimulate deep sleep. Eat it after breakfast or before bed.
• AniseIt helps to calm nerves and improve sleep quality.
• Mint teaIt works as a natural sedative that helps relieve stress and stimulate relaxation. Drinking it after breakfast may help calm the stomach and promote comfortable sleep.
• Cherry juiceIt contains melatonin, which helps regulate the sleep cycle. Eating it after breakfast or before bed can help improve sleep quality.

Sleep disturbances after RamadanCauses and solutions

After Ramadan ends, many suffer from difficulty in sleeping due to a change of rest and staying dates, which leads to insomnia and fatigue during the day. This is due to the disorder of the biological clock, the habit of staying up late, change the dates of meals.

Tips to modify sleep after Ramadan

Some simple and effective tips can contribute to improving Mental health And the treatment of sleep disturbances after Ramadan?

• Gradually adjust the sleeping times at a rate of 15-30 minutes a day.
• Avoid long naps and 30 minutes during the day.
• Reducing caffeine at night and replacing it with soothing drinks.
• Eat dinner early and avoid heavy foods before bed.
• Exposure to sunlight in the morning to stimulate sleep regulation.
• Create a comfortable sleeping environment and stay away from bedties before bed.

If sleep disturbances continue for a long time and affect daily activity, it is preferable to consult a specialist.

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Common questions:

What is the reason for not sleeping in Ramadan?

Sleeping dates and staying up, biological clock disorder, eating heavy meals before bed, and consuming caffeine after breakfast.

Does Ramadan affect sleep?

Yes, due to the change of food times and acts of worship, which leads to lack of sleep and its disorder, and a feeling of lethargy during the day.

How to get rid of drowsiness in Ramadan?

Get enough sleep at night, reduce long nap, avoid caffeine after breakfast, and drink water regularly to keep moisturizing.

How do I organize my sleep in Ramadan?

Sleeping and waking up on fixed dates, avoiding long staying up, reducing stimulants before bed, and eating snacks in suhoor to avoid indigestion.