How to adjust your sleeping patterns during the holy month of Ramadan
- Publish date: Tuesday، 21 March 2023 | Last update: Thursday، 23 March 2023
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Ramadan is a holy month observed by Muslims worldwide, during which fasting is practiced from sunrise to sunset. Maintaining a healthy sleep routine during this month is important for overall physical and mental health. Here are some tips to help you normalize your sleep in Ramadan:
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Get enough sleep: Aim to get at least 7-8 hours of sleep each night, even during Ramadan. Try to adjust your schedule to ensure you can sleep for a full night, especially during the first week or so of Ramadan when your body may need to adjust to the new routine.
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Adjust your sleep schedule: Gradually adjust your sleep schedule before Ramadan begins, so that your body can adapt to the new routine. Start going to bed and waking up 15-30 minutes earlier each day in the weeks leading up to Ramadan.
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Avoid caffeine and nicotine: Avoid consuming caffeine and nicotine before bed as these can interfere with your sleep.
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Create a sleep-conducive environment: Make sure your bedroom is comfortable, cool, and dark. Try to limit noise and other distractions that may keep you awake.
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Avoid heavy meals: Avoid heavy meals before bedtime, especially during the Iftar (the meal taken after sunset to break the fast) as this can cause discomfort and interfere with your sleep.
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Take a nap: If you're feeling tired during the day, take a short nap to help you feel refreshed. However, avoid napping for too long or too close to bedtime, as this can disrupt your sleep at night.
Read More: All You Need to Know About Ramadan
Remember, everyone's sleep needs and schedules are different, so find what works best for you and try to stick to it throughout Ramadan.