With the start of Ramadan, many of those who fast during the Islamic holy month will also change their sleeping hours to accommodate meal times. However, if this is done without thinking about how important a good night’s sleep is to our bodies, it can make fasting more difficult.
According to Vaishal Shah, MD, of Cleveland Clinic’s Sleep Disorders Center in the United States, this is not just because lack of sleep affects our ability to function, but also because sleep regulates the hormones that control our appetites.
He says there are three important factors underlying quality sleep: a consistent sleep schedule, a sufficient period of uninterrupted sleep, and good ‘sleep hygiene’ habits such as turning off screens, having a dark and quiet sleeping space, and allowing adequate time to relax before bedtime.
“Some people will change their habits drastically during Ramadan, and how they do this will depend on their lifestyle and commitments — such as work or family,” says Dr Shah. “It is impossible to say that one pattern is better than another. However, no matter which approach they adopt, there are steps people can take to help themselves get enough sleep during the month and to readjust more easily to their regular schedule afterwards.”
Dr Shah gives the following advice for three common sleep patterns for Ramadan:

1. Sticking to the normal daily routine, but interrupting sleep for Suhoor and Fajr
“This person will find it easiest to readjust after Ramadan,” says Dr Shah. “Depending on the daylight hours where they live, they will probably get seven to nine hours of uninterrupted sleep and supplement this with a quick nap after Fajr. It is also good in establishing a routine, as the person will consistently wake up at almost the same time every day, as opposed to sleeping in on weekends.”

2. Using reduced working hours to nap before Iftar
“In many Islamic countries, working hours are reduced during Ramadan, so people will leave work early and nap until it is time to break their fast. As Ramadan is a contained time period, there is no need to worry about the long-term effects of this sleep pattern, however, it is essential to be consistent and adopt the same pattern throughout Ramadan. It is important to have a continuous period of five or six hours of sleep if you can’t get a longer time. So even though you might nap in the afternoon, ensure you go to bed early enough to get a sufficient block of solid sleep. After Ramadan, gradually reduce nap time and stop after a few days. Increase the amount of time in bed at night to get back to the normal one-solid-block-of-sleep schedule.”

3. ‘Turning night into day’
 “For people who don’t work or are able to work at night instead of the daytime, this might be the preferred option. However, it will make the adjustment period after Ramadan difficult for about two weeks. They can ease the process by adjusting their sleeping hours back to normal by a little each day, rather than a drastic change. In addition, during Ramadan, they should simulate a nighttime environment through keeping the bedroom dark and practice good sleep hygiene including no screen, no noise, and a comfortable ambient temperature.”
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