Dr Omer Shareef, Neuropsychiatrist
“And We have made the night and the day two signs… that you may know the number of years and the account [of time]. And everything we have set out in detail.” (Qur’an 17:12)
This verse reminds us that night and day have a divine purpose. Sleep is not merely rest it is part of the balance; Allah has placed in creation.
During Ramadan, however, fasting and night worship often disrupt this balance, making mindful sleep practices especially important.
Sleep deprivation during Ramadan:
Fasting during Ramadan commonly alters sleep patterns: Shorter total sleep duration, fragmented sleep due to Suhoor (pre-dawn meal), late night prayers of Taraweeh, Qiyam al Layl and other acts of worship.
While spiritually uplifting, these changes can affect physical and cognitive functioning if sleep is not managed well with mindful sleep practices.
Impact on the circadian (sleep cycle) rhythm:
Sleep deprivation can disrupt the body’s natural circadian rhythm, leading to persistent tiredness and reduced alertness, irritability, low mood or increased stress.
Modern sleep science consistently shows that insufficient sleep has deleterious effects on mental concentration, memory consolidation, mood regulation and overall quality of life.
To function optimally, sleep must have:
- Adequate duration.
- Continuity (minimal fragmentation).
- Sufficient depth (especially deep sleep).
- Minimal circadian disruption.
What happens when we sleep?
Sleep occurs in recurring 90-minute cycles, typically 4–5 cycles per night. Each cycle consists of two major categories:
- NREM sleep (Non-rapid eye movement)
Divided into multiple stages – Light sleep and Deep sleep
Essential for physical restoration, immune function, and energy recovery
- REM sleep (Rapid eye movement)
Critical for mental restoration. Supports learning, emotional regulation, and memory processing.
Disrupting these cycles especially repeatedly reduces the restorative value of sleep.
Cognitive effects of sleep deprivation:
Research shows that as sleep duration decreases:
Alertness and concentration decline significantly (notably after 24 hours of deprivation).
Attention, focus, and working memory are impaired.
Decision-making and problem-solving become slower and less accurate
The brain struggles to consolidate memories and process new information. During Ramadan, not sleeping right can affect work performance, study and even the quality of our worship.
Practical sleep tips for Ramadan
- Aim for 7 hours of total sleep: Break sleep into 3–4 cycles of 90 minutes if needed, combine night sleep with strategic daytime rest – Power Naps.
- Master power naps: Ideal nap length: 20 minutes (maximum 30 minutes). Use an alarm to avoid sleep inertia. Best times for working individuals: Between Asr and Maghrib, or After Fajr, depending on how early Fajr occurs in your time zone.
- Wind down before sleep: Practice relaxation techniques – deep slow breathing, dhikr or quiet reflection.
- Nutrition for performance: Include omega-3 rich foods (fish, nuts) to support brain health. Focus on: Vegetables, fruits, dates, plant-based proteins, stay well hydrated between Iftar and Suhoor.
- Avoid sleep disruptors: Heavy or spicy foods before bedtime, caffeine, smoking and late-night video gaming, scrolling on social media etc
Take-home message
Sleep deprivation during Ramadan has clear negative effects on cognitive performance.
However, with mindful attention to: sleep timing and quality, strategic power naps during the day and adequate hydration and healthy nutrition are habits that promote deep slow-wave sleep, which is essential for recovery.
Ramadan is a spiritual journey that calls for balance. By optimizing sleep and nutrition, we sustain our energy, sharpen our minds, and enhance both daily performance and the quality of our worship throughout this blessed month.
This article was written as part of the Australian Islamic Medical Association’s Healthy Fast, Healthy Ramadan initiative. Learn more at aima.org.au/ramadan.
