How to Fix Your Sleep During Ramadan Without Feeling Exhausted

How to Fix Your Sleep

As the first week of Ramadan unfolds in Qatar, many people are adjusting to new routines that change daily life from eating patterns to prayer times and, most importantly, sleep schedules. Sleep is one of the pillars of health, yet during Ramadan, it often becomes disrupted. Late nights spent in prayer or socializing after iftar, followed by early mornings for suhoor, can leave only a few hours of rest compared to the average sleep schedule. 

The Impact of Poor Sleep 

Lack of sleep during Ramadan doesn’t just leave you feeling tired; it disrupts the circadian rhythm, the body’s internal clock that regulates when you feel sleepy and alert. With fragmented rest, the body accumulates sleep debt and loses recovery time, which directly affects how you feel, think, and function throughout the day.

Key effects of poor sleep include:

• Daytime fatigue – sluggishness and low energy during fasting hours.
• Difficulty concentrating – reduced focus at work, school, or worship.
• Irritability and mood changes – impatience and emotional ups and downs.
• Interrupted deep sleep cycles – restless nights, vivid dreams, and poor recovery.
• Decreased work performance – lower productivity and mental sharpness.
• Lower emotional resilience – increased stress and less ability to cope with challenges.

Smart Sleep Habits During Ramadan 

1. Create a Practical Sleep Schedule: Continuous eight-hour sleep is rarely possible during Ramadan. Many people benefit from a biphasic sleep pattern, splitting rest into two main blocks. A 20-30 minute nap can recharge energy.

• After Iftar & Tarawih (10–11 PM): Aim for 4 hours of uninterrupted sleep.
• Suhoor & Fajr (3–4 AM): Wake for your pre-dawn meal, hydrate, and pray.
• Post-Fajr (5–7 AM): Return to sleep for 1–2 hours before work.

2. Maximize Sleep Quality :

• Optimize your environment: Keep the bedroom cool, dark, and quiet. Use blackout curtains or an eye mask for post-Fajr sleep.
• Eat mindfully at iftar: Avoid heavy, fatty, or spicy meals that disrupt rest. Choose lighter, balanced foods.
• Limit caffeine: Stop coffee or strong tea at least 6–7 hours before bedtime.
• Reduce screen time: Avoid phones and laptops 30–60 minutes before bed 
• Stay consistent: Stick to similar sleep/wake times, even on weekends, to help your body adjust.

3. Support Sleep with Nutrition  :

• Suhoor foods: Oats, bananas, and yogurt contain nutrients that help the body produce serotonin and melatonin, natural chemicals that promote relaxation and better sleep. 
• Iftar foods: Dates, spinach, almonds, and pumpkin seeds are rich in magnesium for muscle relaxation.
• Avoid late-night triggers: Very spicy, fried, or sugary foods, plus caffeine close to bedtime.

4. Keep Perspective: Disrupted rhythms during Ramadan can feel similar to jet lag, but small adjustments help the body adapt 

Sleep is more than just rest; it’s a foundation for physical health, emotional balance, and spiritual focus. During Ramadan, making small but intentional changes to your sleep schedule can reduce fatigue, improve concentration, and allow you to fully embrace the month’s spiritual and social commitments. By treating sleep as a priority alongside prayer and nutrition, you can experience a more energized Ramadan and carry healthier sleep habits into the months beyond.