Although it may seem like sleep is disrupted during Ramadhan, fasting can actually regulate sleep patterns and improve sleep quality. The holy month is not just about abstaining from food and drink; it also encourages discipline, mindfulness and self-restraint. As individuals embrace this state of balance, restful sleep often follows naturally.
The body operates on an internal clock known as the circadian rhythm, which regulates sleep, metabolism and energy levels. While sunlight primarily controls this rhythm, structured meal times — such as those observed during fasting — also act as powerful time cues.
A study published by the National Library of Medicine and supported by the Sleep Foundation suggests that intermittent fasting can improve sleep quality by reinforcing circadian rhythms. When the body follows a set schedule for eating, it enhances its internal clock, leading to more consistent and restful sleep.
Additionally, fasting increases the production of human growth hormone (HGH), which helps with fat metabolism, muscle restoration and cellular repair. This means individuals who fast may wake up feeling more refreshed and energised.
While fasting has its advantages, sleep timing is equally important. The early hours of the night are crucial for:
Boosting immunity — Deep sleep strengthens the body’s ability to fight infections.
cardiovascular health — Proper rest regulates blood pressure and heart function.
metabolism and hormones — Sleep helps regulate appetite, digestion and energy levels.
memory and cognitive function — Sleep plays a key role in processing information.
Despite these benefits, many people neglect early night sleep. Ramadhan offers the perfect opportunity to realign one’s sleep schedule for long-term health benefits.
Fasting is not only about food but also about emotional and mental well-being. Refraining from negative behaviours like gossip, lying and manipulation fosters inner peace, reducing stress and anxiety — key disruptors of sleep. As the focus shifts towards self-reflection, gratitude and communal harmony, a relaxed state of mind emerges, making it easier to fall asleep and stay asleep.
While fasting has health benefits, the way one breaks the fast (Iftar) and manages meals afterward is just as important.
The best practices for better sleep include eating a balanced Iftar with proteins, healthy fats and fiber.
Stay hydrated to prevent dehydration, which can affect sleep quality. Avoid heavy meals close to bedtime to prevent digestive discomfort and also maintain a consistent sleep schedule to regulate the body’s internal clock.
The common mistakes to avoid are overeating at Iftar or late at night — This disrupts digestion and sleep.
Consuming excessive caffeine — Coffee and energy drinks interfere with sleep cycles and excessive screen time before bed — Blue light reduces melatonin production.
While fasting does not directly induce sleep, it sets the foundation for better overall health — mentally and spiritually. By following mindful fasting habits, eating well and maintaining a structured sleep routine, individuals can enhance both their fasting experience and their sleep quality.
Ramadhan, therefore, becomes a time of holistic renewal, ensuring that sleep is not sacrificed but rather optimised for well-being.
The writer is a general physician and content creator
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