Significant changes occur in the rhythm of daily life during the month of Ramadan. Waking up early in the morning for Sehri, combined with the busyness of Tarabi and Iftar at night, disrupts the normal sleep routine. As a result, many people experience daytime drowsiness, headaches, lack of concentration, or discomfort.

According to experts, this change primarily affects the body’s biological clock, or circadian rhythm. If sleep is interrupted or reduced, immunity, mood, and productivity can decrease. Based on the guidelines of the American Academy of Sleep Medicine, adults need an average of 7–9 hours of sleep daily. Although continuous, uninterrupted sleep might not be possible during Ramadan, it is crucial to ensure that the total sleep time does not fall below 6–8 hours.

Why Do Sleep Problems Increase?

1. Change in Schedule: Waking up early for Sehri breaks deep nighttime sleep. As a result, the body does not get complete rest.

2. Heavy Meals at Iftar: Excessively oily, spicy, fried, or sugary foods create digestive issues. Sleep is often disrupted due to heartburn, gas, or physical discomfort.

3. Effects of Caffeine: Drinking tea or coffee after Iftar keeps caffeine active in the body for several hours, which reduces the effectiveness of sleep hormones.

4. Increased Screen Time: The blue light emitted from mobile phones or TVs before bedtime inhibits the secretion of melatonin, delaying the onset of sleep.

What to Do for Better Sleep During Ramadan

1. Maintain Total Sleep Time: You can split your sleep by resting for 4–5 hours after Tarabi and another 1–2 hours after Sehri. If possible, taking a 20–30 minute power nap during the day is highly beneficial.

2. Maintain a Fixed Routine: Try to go to bed and wake up at roughly the same time every day. This helps the body quickly adapt to the new schedule.

3. Keep Iftar Light: Start with water and dates, and gradually consume a balanced meal. Avoid excessively fried foods.

4. Control Caffeine Intake: Avoid tea and coffee at least 4–6 hours before going to bed.

5. Drink Adequate Water: Drink 8–10 glasses of water gradually in intervals from Iftar to Sehri.

6. Reduce Screen Time Before Bed: Stop using mobile phones or laptops at least 30–45 minutes before going to sleep.

7. Create a Comfortable Sleep Environment: Keep your bedroom dark, quiet, and slightly cool. Having a comfortable bed is also essential.

8. Engage in Light Physical Activity: Taking a light walk 30–60 minutes after Iftar aids in digestion and helps ensure better sleep at night.

9. Maintain Mental Peace: Habits such as deep breathing, prayer, or meditation are effective in reducing stress.