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SLEEP
TIPS FOR
RAMADAN
To avoid sleep deprivation in Ramadan, Sleep
Physician Dr. Irshaad Ebrahim provides helpful
advice to ensure control over sleep deprivation.
Avoid heavy, sugary and rich foods at Iftar
Loading your plate with calories will significantly disrupt the quality of your sleep–a heavy meal
means that the body will be trying to digest whilst it needs to be sleeping and resting. Try and stick to
a healthy balance of protein, fruit and vegetables, avoiding processed sugar and carbohydrates (pasta,
white bread, biscuits, cake) as much as possible – or have in small amounts.
Get the same amount of sleep
Try to ensure that you get the same amount of sleep over the 24 hour period. Usually most people
would sleep during the night for 7 to 8 hours in one block, but during Ramadan this is not possible,
however, try and ensure that you make up for the lost night time sleep. Take time to make a plan
which you stick to as best as possible during the holy month; this may involve going to bed earlier than
normal. For example, try to go to bed by 11pm and have 4 hours following Iftar, wake up at 3.30am
ready for Suhour and Fajr and return back to sleep at around 5am for 2 hours. If you are working
reduced hours then this sleep can be a little longer. If not, then a nap after work before Iftar can make
up for the last 1 to 2 hours of lost sleep. This new routine may mean sacrificing or reducing time spent
socializing or on leisure activities, but your body will thank you for a new routine ensuring enough
sleep.
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May/June 2017