Throughout Ramadan, disturbed sleep patterns can leave most of us feeling tired and deprived of sleep. Midnight prayers, early Suhoor breakfasts, and extended fasting periods can drain energy. Although power naps can aid, they must be strategically planned to achieve effective recovery. A balanced sleep pattern is essential to remain alert, healthy, and energized during the entire holy month.
Experts recommend that short naps (10-20 minutes) are ideal for a quick energy boost, whereas longer naps (90 minutes) enable a complete sleep cycle and deeper sleep. But timing is everything—napping too near Iftar or before sleeping can interfere with nighttime sleep. Instead, attempt a midday nap after Dhuhr or a pre-Iftar nap to recharge without interfering with nighttime rest.
Among the greatest Ramadan blunders is excessive dependence on naps and at the expense of complete sleep cycles. Although naps fight off fatigue, they are not a substitute for quality sleep at night. Strive for 4-6 hours of uninterrupted sleep by rearranging your Iftar-to-Suhoor schedule. Steer clear of big meals close to bedtime and curtail caffeine use after Iftar to enhance quality sleep.
Good sleep not only helps with physical recovery but also boosts mental clarity, mood, and spiritual focus during Ramadan. By adopting strategic naps, a regular sleep schedule, and mindful evening behaviors, you can stay energized and get the most out of the blessed month without constantly feeling exhausted.
