Ramadan is the time to focus on our deen and strengthen our Iman.
However, as we observe the timings of Sehri and Iftar, our sleeping schedules also change. Apart from this, most Muslims tend to sleep less at night and stay awake till Sehri. With this routine, our work and academic life also get challenged, and we face difficulty adapting to these changes.
But, the change in sleep patterns and not getting enough sleep in Ramadan is a common problem for all Muslims. The thing is: we fail to manage both aspects of our work and religion, and that is why we struggle with getting enough rest. Getting good sleep is essential for our health.
When we sleep after Sehri and have to get up in the morning for work, what time do we have to sleep, get rest, and pray?
To help you manage your sleeping schedule, we have prepared this guide for you. So, let’s find out the best time to sleep in Ramadan.
What is the right time to sleep in Ramadan?
The right time to sleep in Ramadan will differ for most people. It is due to the differences in your work schedules. However, we all understand that it’s important to take time in Ramadan to pray and focus on our spiritual aspect.
While taking both of these together can be difficult, you can still manage it efficiently.
So, there is no right or wrong answer to sleeping hours in Ramadan. According to research, the wake-up time and bedtime for Muslims during Ramadan get delayed, and they tend to get less sleep than regular days.
The only reason behind this is the lack of a proper schedule and disturbed sleep patterns during regular days.
Try opting for the traditional way
Have you heard about the traditional way of getting sleep during Ramadan?
If not, it’s pretty simple and much more effective.
We already know that night is the right time to sleep, and we need to work during the day. But, the changes in our habits have caused us to stay awake at night and sleep through most of the day.
The traditional approach to getting sleep during Ramadan states the following:
- Have a light breakfast. It’s better to avoid overeating in Sehri as you might get uncomfortable while sleeping again.
- After Sehri, pray Fajr.
- Get some sleep.
- At midnight, get more sleep and have a light snack before sleeping.
This approach is simple to follow. It recommends getting enough sleep at night and then sleeping a few hours after Sehri as well.
Have the recommended amount of sleep
The recommended amount of sleep is 7 to 9 hours on average. It’s better to get this sleep at night. Sleeping through the day and staying awake all night during Ramadan will only take a toll on your physical health. It will also disturb your work and academic routine, and you might face difficulty getting back to your normal routine when Ramadan is over.
If you sleep right after Taraweeh and wake up at Suhoor, you still get around 4-5 hours of sleep. However, this time frame will differ according to your location.
Then, if you sleep after Fajr and wake up at 8 am for your work, you still get around 3 hours of sleep. This translates to the 7 to 9 hours of sleep you need on average.
Consider getting afternoon naps
Most Muslime sleep late at night because they want to pray and read the Quran, especially in the last days of Ramadan.
To compensate for your sleep during these days, you can take afternoon naps. Even laying down for 2 hours in the afternoon is enough to get energy and stay active for your work.
In Islam, there is a concept called Qauilulah, which refers to midday napping. According to research, this practice has positive effects on our health. It can help us stay alert during the day, improve memory, and recover from a lost night’s sleep.
So, if you’re unable to sleep at night during Ramadan, you can follow the practice of midday napping to get the right amount of sleep.
Consequences of not getting enough sleep
Not getting enough sleep can have major consequences on regular days. In Ramadan, when we’re already fasting and low on energy, sleep deprivation can lead to more problems.
Here is a list of some problems you can face with disturbed sleep patterns in Ramadan.
Mood swings
We all must have experienced mood swings when we haven’t slept enough the night before. It’s because we don’t feel fresh, and it can impact our overall mood.
Losing focus
Sleep deprivation can cause you to lose focus and impact your cognitive health. This can have a negative impact on your work or academic performance.
While we already face fatigue and low energy levels during Ramadan, losing our focus on work will cause more problems.Â
Weight gain
While it may be difficult to believe, sleep deprivation is a cause of obesity in adults.
It is because a lack of sleep can cause changes in the hormones of our body. As these hormones are linked to appetite and hunger, you will experience changes in your eating habits and preferences. In this way, you might start to crave junk food and eat more than usual, thus contributing to weight gain.
With all this, your goal of losing weight in Ramadan will also suffer!
Take-away message
While Ramadan is a month of spiritual reconnection and strengthening our Iman, it does not mean that we should compromise on our health. With good health, we’ll be able to fast and perform prayers.
So, not sleeping enough during Ramadan isn’t a good idea. It’s true that our sleeping habits change compared to our regular routines. But we still need to maintain a balance between our deen and dunya.
To get the most blessings of this month, we need to maintain healthy eating in Ramadan and focus on getting enough sleep. With better sleep, we’ll be able to do our tasks better!
