Healthy Sleep and Energy Habits During Ramadan

As Ramadan approaches each year, many people begin with strong motivation and ambitious goals. They plan to eat clean, exercise regularly, and remain productive. Yet within days, energy dips, sleep becomes irregular, and both physical and mental performance decline.
According to Omani researcher and sports enthusiast Muayad Al Abri, the issue is rarely a lack of willpower. “It is not laziness,” he explains. “It is the absence of a clear roadmap.”
Al Abri launched The Ramadan Transformation Program as a practical guide for a healthier, more sustainable fasting experience. The idea came after his personal training program reached full capacity, where he noticed a pattern: confusion and inconsistency were the real obstacles.
“People live under work pressure and fast-paced routines,” he says. “Without structure, they waste energy deciding what to eat, when to train, and when to rest.”
When asked about the main cause of fatigue, Al Abri points to poor nutrition. Many break their fast with heavy, fried meals or excessive sugar, causing sharp spikes in blood glucose followed by rapid crashes. The result is sluggishness, poor focus, and low energy.
Balanced meals are essential. He recommends including high-quality protein, fiber, and key minerals at both iftar and suhoor. Protein supports muscle recovery and fullness, while fiber stabilizes blood sugar and sustains energy. Hydration is equally critical. Rather than drinking large amounts at once, he advises spreading water intake between iftar and suhoor, aiming for about 500 milliliters with each main meal. Consistent hydration improves concentration, mood, and physical performance.

Sleep disruption is another underestimated challenge. Late gatherings, screen time, and early suhoor fragment normal rest. Al Abri encourages thinking in 90-minute sleep cycles, with a goal of completing at least five cycles daily, ideally at night. If needed, short additional rest periods can help compensate. Planning sleep strategically prevents random, low-quality rest.
A 30-minute midday nap can also be a powerful tool. It restores alertness, improves focus, and boosts energy without causing grogginess, especially for those balancing work and spiritual commitments.
Suhoor plays a decisive role in sustaining daytime energy. Skipping it or relying only on refined carbohydrates leads to early fatigue. Al Abri advises prioritizing slow-digesting protein, fiber, and minerals to support gradual energy release and reduce crashes. Quality matters more than quantity.
Exercise remains important but should be adjusted. Light activities can be done before iftar, while higher-intensity workouts are safer after breaking the fast, when hydration is possible. Sustainability, not extremes, is key.
His core advice is simple: hydrate consistently, prioritize balanced meals, especially suhoor, and respect sleep cycles. Healthy Ramadan habits are built on structure, balance, and awareness, not intensity.