Here’s how to get a good night’s sleep during Ramadan
DOCTORS ADVISE DISCIPLINED ROUTINE AND HEALTHY DIET
With eating and sleeping habits changing during Ramadan, and many people facing difficulty sleeping, doctors point out that shorter sleep cycles can upset the biological clock.
“As the body’s circadian rhythm gets disrupted, it results in mood swings, short temper and headaches,” said Dr Raiza Hameed K H, specialist, pulmonology, Aster Clinic, Bur Dubai. She said there is a significant reduction in REM (Rapid Eye Movement) sleep during Ramadan.
Balancing sleep during Ramadan requires discipline, said Dr Supriya Sundaram, consultant, pulmonology, Burjeel Hospital, Abu Dhabi. Consuming heavy meals during iftar can disrupt sleep patterns, she explained. “Opting for fat-free, moderate portions facilitates quicker digestion,” she said.
Dr Hameed advised against feasting at iftar. “Heavy and spicy foods can cause heartburn, affecting sleep. Avoid caffeine for several hours before bedtime. Eating just before bed can also be a recipe for poor sleep health,” she said.
Get into a rhythm
Dr Hameed said people who fast should sleep for at least four hours after iftar, wake up for suhour and sleep for a couple of hours before beginning their day. “This will help your body get into a rhythm for more restful sleep,” she said, adding that a power nap in the afternoon can revive energy levels.
Helping children cope
Dr Sundaram said that school-going children who are beginning to fast may experience initial difficulties. “However, instilling discipline in their eating and sleeping habits can help them adapt.” Leading by example is crucial in this regard, she said, urging parents to follow good sleep hygiene even during Ramadan.
Dr Mitchelle Lolly, specialist pulmonologist at Prime Hospital and Prime Medical Centre in Dubai, said parents should ensure that children get enough
sleep during Ramadan. “This can be managed with six to seven hours of sleep at night and two to three hours of nap in the afternoon,” she said.
As a golden rule, she said it is important to avoid eating at least two hours before bedtime and using electronic gadgets at least one hour before sleeping.
Heavy and spicy foods can cause heartburn, affecting sleep. Avoid caffeine for several hours before bedtime. Eating just before bed is also a recipe for poor sleep health.”
Working mothers
Splitting sleep into two parts is hard, especially for people who work shifts, said Dr Sundaram.
“For young mothers with children, especially those balancing shift work while striving to maintain their faith, the complexity is heightened.”
She emphasised that it becomes the duty of those around them to provide support. “Colleagues can offer assistance by sharing responsibilities, lightening the burden on individuals navigating these demanding circumstances,” she said.
Dr Raiza Hameed K.H | Specialist, Pulmonology, Aster Clinic, Bur Dubai