Ramadan sleep disruption, why insomnia spikes early, and practical ways to sleep better
Latest news on WhatsApp أجدد الأخبار على واتسابMany fasters report difficulty falling asleep or frequent night awakenings in the first days of Ramadan. Evidence suggests the issue is often driven less by fasting itself and more by sudden shifts in sleep timing and meal schedules, which can disrupt circadian rhythm and reduce sleep quality.
Why it happens
- Abrupt schedule change, later bedtimes, pre dawn suhoor, and irregular naps can shift the body clock and fragment night sleep.
- Heavy late meals, large or high fat dinners close to bedtime can worsen reflux and discomfort, which is linked with poorer sleep.
- Caffeine timing, research shows caffeine can meaningfully disrupt sleep even when consumed six hours before bedtime.
What tends to help
Keep a consistent sleep window, split iftar into a light start then a main meal later, leave at least two to three hours between the main meal and sleep when possible, limit caffeine late, and use short early afternoon naps instead of long or late naps.
When to seek medical advice
Consider medical guidance if insomnia persists beyond two weeks, or if there are red flags such as severe daytime sleepiness, suspected sleep apnea symptoms, or frequent nighttime reflux.
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Tahani Elghazaly5252 Posts
