There’s something so serene about the nights in Ramadan. The soft glow of the moon, the quiet after tarawih prayers, and the stillness just before Suhoor. Spiritually, it’s one of the most beautiful months of the year. But physically? Let’s be honest. It’s the month where your sleep cycle gets flipped upside down.
I remember one Ramadan where I’d finally crawl into bed after a late-night meal, just to be woken up what felt like minutes later by the call to prayer. My eyes were heavy, my mind was foggy, and I had barely digested the food. The days felt long, not just because of the fasting, but because I was running on very little rest. I thought this exhaustion was just part of the experience—something to endure. But over the years, I learned something that changed everything: better sleep during Ramadan is not only possible, it’s necessary.
Let me share a few lessons that helped me and many others find balance between the demands of this holy month and the deep need for quality rest. Because when we sleep well, we show up better—in our worship, in our work, and in our relationships.
The first thing I learned was the value of consistency. While it’s true that Ramadan demands a different schedule, your body still craves rhythm. Even if your sleep is broken into two or three parts, try to keep them as regular as possible. Going to bed around the same time each night and waking up consistently—even if it’s just for Suhoor—helps regulate your body’s internal clock. This simple adjustment can make a world of difference in how alert you feel throughout the day.
Next, I took a closer look at my sleep environment. Was it helping me fall asleep, or keeping me awake? I started keeping my bedroom cooler, darker, and quieter. I swapped scrolling on my phone for listening to something calming. I found that even small changes—like using an eye mask or soft ambient sounds—could help signal my brain that it was time to rest.
Of course, food plays a role too. I used to indulge heavily at Iftar, only to spend hours tossing and turning from discomfort. Eventually, I learned to listen to my body. Instead of going all out, I focused on meals that were nourishing but light—vegetables, lean proteins, complex carbohydrates. I also paid attention to Suhoor, making sure I ate foods that gave me slow, steady energy instead of sugary quick fixes. A bowl of oats with nuts and fruit, or an egg sandwich with whole grain bread, became my go-to.
Hydration was another lesson I had to learn the hard way. Not drinking enough water between Iftar and Suhoor left me sluggish and dehydrated during the day. But drinking too much right before bed meant waking up multiple times during the night. Finding the balance—sipping steadily throughout the evening—helped me sleep through the night more peacefully.
Caffeine was a sneaky culprit too. As much as I loved a good cup of tea after breaking my fast, I didn’t realize how long the caffeine stayed in my system. Cutting it off four to six hours before bed helped me fall asleep faster. The same went for sweets. Enjoying dessert earlier in the evening instead of right before bed made my sleep deeper and less disturbed.
There were still days when I felt tired—and that’s okay. On those days, I allowed myself a short nap, usually no longer than 20 minutes. It was just enough to refresh my mind without making me feel groggy. Napping became a small but powerful act of self-care in a month when we often push ourselves to the limit.
Movement also helped. Even something as simple as a short walk after Iftar made a difference. It helped with digestion and gave my body a natural wind-down cue. I avoided high-intensity workouts late at night, as they made it harder to fall asleep, but gentle stretching and slow breathing became part of my nightly routine.
And that’s the final piece: having a bedtime routine. Just like we prepare for prayer, we can prepare for sleep. A few minutes of reading, a quiet moment of reflection, a calming recitation—these became my rituals. They helped me sleep not just as a physical necessity, but as a spiritual act. Rest, after all, is a gift. When we take care of our bodies, we honor that gift.
Now, as each Ramadan comes and goes, I still feel the shift in routine—but I no longer fear it. I’ve learned to adapt, to listen, and to rest with intention. And I hope this story helps you do the same. Sleep may not be perfect during Ramadan, but it can be peaceful. And in that peace, we find the energy to worship, to serve, and to grow.
Wishing you a month filled with light, rest, and renewal.
