Ramadan & Sleep: How to Get Enough Sleep in Ramadan

With long evening prayers, pre-dawn meals and a shift in daily routine, it’s no surprise that Ramadan and sleep can feel like a tricky combination. If you’re struggling to adjust your sleep during Ramadan, you’re not alone. Many people find it difficult to get enough rest while keeping up with Suhoor, Iftar and spiritual commitments. So, how can you manage sleep in Ramadan and rest more effectively?

In this guide, we’ll look at how to get enough sleep in Ramadan, from tweaking your routine to making better food choices. Plus, we’ll cover key nutrients that can help support your energy, sleep and relaxation.

What is Ramadan?

Ramadan is the ninth month of the Islamic calendar and a time of fasting, prayer and reflection for Muslims around the world. From dawn to sunset, fasting means avoiding food, drink and other physical needs. It’s a month dedicated to spiritual connection, self-discipline and gratitude.

When is Ramadan 2025?

Ramadan 2025 is expected to begin on the evening of Sunday 2nd March 2025 and end on the evening of Tuesday 1st April 2025. However, the exact dates may vary depending on moon sightings in different regions.

How Long is Ramadan?

Ramadan lasts 29 or 30 days, depending on the lunar calendar. This means a full month of adjusted eating and sleeping patterns, which can affect your energy levels.

Why Do You Lack Sleep During Ramadan?

If you can’t sleep during Ramadan, your altered routine may be to blame. With Iftar at sunset, followed by Tarawih prayers and an early Suhoor, it can be difficult to fit in the recommended 7-9 hours of sleep. On top of that, late-night eating, caffeine intake and dehydration can all make it harder to settle down and get quality rest.

Some key factors affecting sleep during Ramadan include:

• Late-night eating – Digesting food close to bedtime can affect sleep quality.
• Early Suhoor – Waking before dawn disrupts your usual sleep cycle.
• Increased caffeine intake – Tea and coffee consumed late in the evening can leave you feeling more alert when you’re trying to wind down.
• Dehydration – Not drinking enough water between Iftar and Suhoor may lead to restlessness at night.

What Foods Not to Eat During Ramadan

What you eat at Iftar and Suhoor doesn’t just affect your energy – it can also impact your sleep. Some foods are harder to digest or cause blood sugar spikes, making it tougher to wind down. Here are a few to watch out for:

Spicy Foods

Heavily spiced meals at Iftar or Suhoor can sometimes cause indigestion, making it trickier to settle down for the night.

Fried Foods

Deep-fried dishes, such as samosas, can be harder to digest and may leave you feeling sluggish the next day.

Sugary Foods

Sweets and desserts can cause spikes and crashes in blood sugar, which may affect sleep patterns.

Caffeinated Drinks

Tea, coffee and fizzy drinks can stay in your system for hours, keeping you awake when you need rest.

How to Sleep Well in Ramadan

If you’re wondering how to sleep during Ramadan, a few small changes can make a big difference:

• Nap wisely – A short nap during the day (around 20-30 minutes) can help with fatigue.
• Stay hydrated – Drinking enough water between Iftar and Suhoor can prevent nighttime restlessness.
• Time your caffeine intake – Try to avoid tea or coffee at Suhoor if it affects your sleep.
• Create a bedtime routine – Winding down with calming activities, such as reading or light stretching, can signal to your body that it’s time to rest.
• Adjust your sleep schedule – Sleeping earlier and making up for lost hours where possible can help.

What Vitamins and Supplements Are Good for Energy, Sleep and Relaxation?

The right nutrients can play a role in supporting your energy levels, mental focus and ability to unwind during Ramadan. If you're looking to stay refreshed throughout the day and sleep more soundly at night, here are some key ones to keep in mind:

Iron

Iron contributes to the reduction of tiredness and fatigue, which can be particularly useful if your energy levels feel lower than usual.

B Vitamins (B1, B2, B6, B12)

Vitamins B1, B2, B6 and B12 support normal energy-yielding metabolism, while B1, B6 and B12 also contribute to normal psychological function. Plus, B6 contributes to the regulation of hormonal activity, making it a useful addition as your sleep pattern shifts. Explore our range of B vitamins here.

Vitamin C

Vitamin C contributes to the reduction of tiredness and fatigue and supports normal psychological function.

Valerian

Traditionally used for the temporary relief of sleep disturbances and mild anxiety, Valerian root may be a good addition if you’re struggling to unwind at night.

Ashwagandha

Ashwagandha can help to support relaxation, as well as mental and physical wellbeing.

Magnesium

Magnesium contributes to normal energy-yielding metabolism and normal psychological function. It also contributes to normal muscle function, which may be useful if you find yourself feeling restless at night. Looking for a relaxing way to unwind? Try Magnesium Tea for Sleep – a warm, soothing option to enjoy before bed.

Folate

Folate contributes to the reduction of tiredness and fatigue, which can help support your daily energy levels.

Niacin

Niacin contributes to normal psychological function and the reduction of tiredness and fatigue.

How to Fix Sleep Schedule After Ramadan

As Ramadan comes to an end, getting back into a regular sleep routine can take a little time. If you’re wondering how to fix your sleep schedule after Ramadan, here are a few simple steps to make the transition smoother:

• Gradually shift your bedtime – Instead of a sudden change, move your sleep time earlier by 15-30 minutes each night.
• Keep naps short – A quick power nap can give you a boost during the day, but longer naps might make it harder to fall asleep at night.
• Reduce caffeine in the evening – If you’ve been relying on coffee to get through the month, slowly cut back after Ramadan.
• Expose yourself to daylight – Natural light helps regulate your internal clock, making it easier to transition back to a normal sleep-wake cycle.

Takeaway

Balancing Ramadan and sleep can be challenging, but small adjustments to your routine, diet and sleep hygiene can make a big difference. Staying hydrated, choosing the right foods and supporting your body with key nutrients can help you feel more rested and energised throughout the month.

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