Optimizing Sleep During Ramadan: Expert Tips for Better Health and Well-being

Key Takeaways:

• Fasting during Ramadan can disrupt sleep patterns, leading to fatigue, mood swings, and long-term health issues.
• Dr. Elie Abirached, a Dubai-based longevity expert, advises that structuring sleep in phases can help minimize sleep deprivation.
• Key recommendations include taking power naps, exercising at the right time, and prioritizing a healthy diet to improve sleep quality during Ramadan.
• Proper sleep management is crucial to maintain energy, focus, and overall well-being throughout the month.

Navigating Sleep Disruptions During Ramadan: Insights from a Longevity Expert

As Muslims around the world observe the blessed month of Ramadan, changes in sleep and eating habits are inevitable. Fasting, which involves abstaining from food and drink from dawn until sunset, impacts not only our physical health but also our sleep patterns. Dr. Elie Abirached, a longevity expert and Eight Sleep Ambassador based in Dubai, shared valuable insights with Al Arabiya English on how to optimize sleep during this holy month. He explains that fasting, combined with late-night Taraweeh prayers and early Suhoor meals, significantly alters the body’s natural circadian rhythms, often leading to sleep deprivation.

Dr. Abirached notes that these sleep disturbances can affect both short-term and long-term health. While fasting provides numerous spiritual benefits, it’s essential to ensure that sleep doesn’t take a backseat, as this could undermine those benefits.

The Impact of Sleep Deprivation on Health

Sleep deprivation during Ramadan is a common challenge due to the combination of staying up late for Taraweeh prayers and waking up early for Suhoor. Dr. Abirached explains that this disruption can lead to fatigue, mood swings, and a decrease in productivity. More seriously, chronic sleep deprivation can weaken the immune system, increase inflammation, and affect metabolic health, leading to weight gain, high blood pressure, and insulin resistance.

While fasting holds great spiritual and physical benefits, it’s vital to protect one’s sleep during Ramadan to avoid counteracting these positive effects.

Expert Tips for Better Sleep and Recovery

To mitigate the challenges of sleep deprivation, Dr. Abirached suggests structuring sleep more strategically. He recommends splitting sleep into two phases: a longer block of sleep after Taraweeh prayers, followed by a shorter nap or siesta after Fajr. This split can help ensure that you receive adequate rest, reducing the negative impacts of disrupted sleep patterns.

Power Naps: Dr. Abirached also encourages taking 15-20 minute power naps throughout the day to recharge and boost focus and energy levels.

Consistency is Key: Maintaining consistent sleep and wake times throughout Ramadan—even if sleep duration is shorter—can help regulate the body’s internal clock, reduce fatigue, and improve overall sleep quality.

Sleep and Exercise: Striking the Right Balance

Physical activity is important for overall health, but exercising at the right time is crucial to avoid interfering with sleep. Dr. Abirached advises that the best time to work out is 1-2 hours after Iftar, when the body is hydrated and replenished, or engaging in light activity before Suhoor or Iftar, if accustomed to training while fasting.

Avoid Intense Workouts Before Bed: Dr. Abirached cautions against intense workouts close to bedtime, as they can increase cortisol levels and body temperature, which may interfere with sleep. Instead, moderate strength training and low-impact cardio after Iftar can promote natural fatigue and help reduce stress hormones, facilitating a better night’s rest.

Nutrition’s Role in Sleep Quality During Ramadan

What you eat plays a direct role in how well you sleep during Ramadan. Dr. Abirached recommends consuming lean protein, healthy fats, and magnesium-rich foods like almonds, bananas, and leafy greens to promote muscle relaxation and better sleep quality.

Complex Carbs for Stable Sleep: Eating complex carbohydrates, such as sweet potatoes, lentils, and quinoa, at Suhoor can help prevent blood sugar dips that can disrupt sleep during the night.

Foods to Avoid: Dr. Abirached warns against heavy, fried, and high-sugar foods, which can spike blood sugar levels and disrupt sleep. He also advises avoiding caffeine after Iftar, as it remains in the system for hours, affecting sleep onset.

Managing Post-Iftar Energy Crashes

One common challenge during Ramadan is the post-Iftar energy crash, which can make it difficult to stay active during evening prayers and affect sleep quality. To prevent this, Dr. Abirached recommends breaking the fast gently with hydration (water and electrolytes) and a small, balanced meal like dates and protein. Opting for protein and fiber-rich foods over sugary desserts can help stabilize glucose levels, ensuring sustained energy for prayers without the crash.

Conclusion: Prioritizing Sleep for a Healthier Ramadan

Dr. Abirached concludes that optimizing sleep during Ramadan is essential to maintaining energy, focus, and well-being throughout the month. By structuring sleep, engaging in moderate exercise, and following a balanced diet, Muslims can improve their overall health and enhance their fasting experience.

Final Advice: “Remember, Ramadan is a marathon, not a sprint. Sleep is the foundation that will sustain your energy, focus, and mood throughout the month,” advises Dr. Abirached.

For Muslims, Ramadan is not just a time for spiritual reflection, but also an opportunity to prioritize self-care. By taking steps to optimize sleep, we can ensure that we remain strong, healthy, and focused during this sacred time.

Keywords: Ramadan sleep tips, optimizing sleep, fasting health tips, Ramadan health, Islamic lifestyle, Suhoor, Iftar, sleep deprivation, Ramadan fitness, Muslim well-being, Dr. Elie Abirached

• Source: ALARABIA NEWS