How to get a good night's sleep during Ramadan? Tips for adjusting your biological clock

With the arrival of the holy month of Ramadan, daily life in Muslim societies undergoes a radical transformation. This change extends beyond mere mealtimes, influencing the body's biological clock and transforming night into a day filled with activity, worship, and social gatherings. While this shift is spiritually enriching, it also presents the body with physiological challenges that can impact overall health and productivity if not managed consciously.

Historically, Ramadan nights have been associated with staying up late to observe religious rituals and partake in the pre-dawn meal (suhoor), creating a unique social pattern. However, recent studies indicate that sudden sleep disruptions can lead to mental fog, mood swings, and a weakened immune system. Therefore, planning a sleep schedule in advance is crucial for ensuring a healthy fast and balanced functioning during daylight hours.

The segmented sleep strategy: The ideal solution during Ramadan

Given the difficulty of achieving the usual eight hours of uninterrupted sleep, experts, including the Saudi Ministry of Health, recommend adopting a "fractionated" or multiphasic sleep system. This strategy involves dividing sleep into two main periods:

• The key period: Try to sleep for four consecutive hours after Taraweeh prayers and before Suhoor. This period is essential for the body's cells to repair.
• Compensatory period: Returning to sleep for a few hours after the Fajr prayer, to compensate for the deficiency and complete the natural sleep cycle.

The art of napping: between the Prophet's tradition and modern medicine

The afternoon nap (qaylula) is part of Islamic tradition and a confirmed Sunnah (practice of the Prophet Muhammad), and modern science has proven its effectiveness in promoting alertness. However, for the afternoon nap to be effective during Ramadan, it must be carefully planned

• Timing and duration: The nap should be short (between 15 and 20 minutes) and is known as a "power nap".
• Avoid deep daytime sleep: Excessive daytime sleep and entering deep sleep stages can lead to what is known as "sleep inertia," causing dizziness, headaches, and lethargy for the rest of the day, as well as causing insomnia at night.

Enemies of sleep: Caffeine and heavy meals

Dietary habits play a pivotal role in sleep quality. Many people fall into the trap of consuming stimulants and heavy foods that disrupt the digestive and nervous systems

• The 4-hour rule for caffeine: Experts recommend completely stopping the consumption of coffee, tea, and soft drinks at least 4 hours before bedtime, to ensure that the body gets rid of the stimulating effect of caffeine.
• Breakfast planning: Start with light and balanced meals and avoid fried foods, high sugars, and fatty meats late in the day, as these foods cause indigestion and acidity that disturbs the sleeper.

Creating the right sleeping environment and posture

To enhance sleep quality in the short amount of time available, the bedroom should be transformed into a peaceful haven:

• Darkness and quiet: Stimulate the melatonin hormone by reducing light and noise, and staying away from blue screens (phones and television) before bedtime.
• Good ventilation: Maintaining a moderate temperature and refreshing the room air.
• The ideal position: Following the Prophet's guidance by sleeping on the right side and placing the right hand under the cheek, a position that studies have proven relieves pressure on the heart and helps the body relax faster.