“I love sleep. My life has the tendency to fall apart when I’m awake, you know?” Ernest Hemingway once mused. But what about those of us who struggle to sleep, especially during Ramadan?
According to the American Academy of Sleep Medicine, fatigued workers cost employers about AED 4,400 to 11,000 per employee in declining job performance each year, while sleep deprived workers are estimated to cost employers AED 500 billion a year in health-related lost productivity.
For those celebrating Ramadan here in the UAE, sleep also takes a substantial hit as patterns, schedules and biological clocks are completely rewired for an entire month, impacting cognitive function, mood swings, and metabolism, all of which can negatively prime our nightly retreat to the fortress of dreams.
“During Ramadan, people may fall into poor sleep patterns due to the altered schedule of late-night meals (suhour) and early morning prayers (Fajr). This often leads to fragmented sleep, where individuals struggle to achieve a continuous 7-hour rest. To break this pattern, gradual adjustments to daily routines before Ramadan begins are essential. Ayurveda views sleep as vital for overall health, allowing the body to heal and repair. While disrupted sleep during Ramadan is a planned change, it’s crucial to prioritise gradual transitions to minimize physical and mental strain. This approach facilitates a smoother return to regular sleep patterns post-Ramadan,” says Dr. Arun Aravind, an expert on sleep with over 22 years of experience in the field.
Things to Do/Avoid Before Bed
Eating heavy, spicy, oily, or fried food can lead to indigestion and heartburn, which severely impacts sleep,” said Dr Aravind. Much like red wine before bed, certain foods may tire you out initially and get you to sleep, but will impact the quality of sleep.
During a sleep retreat I myself embarked on a few weeks ago, Dubai based sleep expert Julie Mallon had prepared a meal of shellfish and avocado, noting that both are rich in magnesium and potassium, which can improve sleep efficiency, reduce nighttime wakeups, and boost relaxation before bed. Mallon added that eating directly before bed will also impact the body’s ability to enter REM (rapid eye movement) sleep, as your body is actively working to digest food, in turn speeding up heart rate and metabolism. Mallon recommended the ‘GABA’ supplement, which is a neurotransmitter that positively impacts neurological and mental health conditions, which can positively impact sleep, diabetes and high blood pressure.
Mallon also emphasised the need to get in contact with sunlight as soon as waking up, as this sets your circadian rhythm in motion, telling your body that now is the time to be alert. Likewise, avoiding screens and any bright lights before bed can completely disrupt your body’s own melatonin production which will ‘wake your body up’ rather than preparing it to shut down for the night.
Best Time to Exercise
Though this varies among individuals, but more often than not, an early morning workout is optimal for a good night’s rest. Going for a run or hitting the weights in the A.M. boosts metabolism, energy, and alertness, which translates to relaxation at night. And while many resort to the gym in the later hours, the increased blood flow and energy can ‘pump you up’ perhaps a little too much before bed.
“Sleep deprivation causes changes to the hormones that control appetite and hunger. In addition to hunger pangs, lack of sleep can affect your decision-making when it comes to what to eat, often leading to giving in to cravings for fatty, sugary junk food, and making weight gain more likely,” said the Cleveland Clinic Abu Dhabi’s Program Lead for Caregiver Wellbeing, Dr. Muneer Alobeidli.
Sleep deprivation plays a massive factor in decreased testosterone, which directly leads to weight gain, decreased performance in the gym and cognitive function.
Are Day Time Naps Good or Bad?
“Following a regular routine during the month for sleep and meal timings are essential for resetting the circadian rhythm and maintaining it. Having an afternoon nap will help minimize the uneasiness due to disturbed sleep pattern,” said Dr Aravin. “More important than the length of sleep is the quality of sleep. Deep, restful sleep is important for the health of the body and mind. Going to bed early after Iftar and going back to a short sleep after Suhoor and morning prayer are advisable. A person with a lifestyle that includes significant meditation or Yoga Nidra might not require as much sleep due to the deep rest received from the practices, hence recommend this to be part of your daily routine.”
Julie Mallon also made a point against the 8 hour sleeping window, instead opting for 9 or 7 hours, as 8 hours does not complete a full sleep cycle, which lasts for 90 minutes.
Famed sleep expert, author and professor, Matt Walker, said, “sleep is the greatest legal performance enhancing drug (PED) that most people are probably neglecting.” Many famous athletes get up to eleven hours of sleep a day, Usain Bolt being one of them. In fact, when Bolt beat one of his many world records, he had just risen from sleep a mere 35 minutes prior. Top UFC fighter Paulo Costa, who is so absurdly muscular he looks like he was built in a laboratory, sleeps up to thirteen hours a night.
Now catch those Z’s
