As Pakistan prepares to welcome the holy month of Ramadan tomorrow, millions across the country are adjusting their daily routines for a period marked by spiritual reflection, community gatherings, and fasting from dawn to sunset. However, health experts warn that disrupted sleep patterns during Ramadan can take a toll on both physical and mental well-being.
With late-night prayers, social activities, and early morning Suhoor meals, many people experience reduced and irregular sleep. Medical professionals say this shift can increase stress hormones, weaken concentration, and lead to irritability, vivid dreams, mental fatigue, and restless nights.
A general physician and practitioner of traditional medicine, emphasized the importance of managing sleep and hydration during the holy month.
“A balanced routine is essential during Ramadan. Prioritizing proper sleep, nutrition, and hydration can prevent fatigue and protect mental health,” she said.
Sleep Disruptions and Mental Health Concerns
Health experts explain that inconsistent sleep schedules can disturb the body’s internal clock, affecting mood stability and cognitive performance. Prolonged sleep deprivation may also heighten emotional sensitivity and stress levels.
To minimize these effects, doctors recommend several practical strategies.
Tips for Better Sleep During Ramadan
- Maintain a consistent sleep schedule: Going to bed at the same time each night helps regulate the body clock.
- Take short daytime naps: A 20–30 minute nap can restore alertness and reduce fatigue.
- Avoid heavy meals and caffeine at night: These can interfere with sleep quality.
- Practice relaxation techniques: Gentle breathing exercises before bed may promote deeper sleep.
- Create a sleep-friendly environment: Keep bedrooms cool, dark, and quiet.
- Adjust sleep routines before Ramadan: Gradually shifting sleeping hours a few days earlier can ease the transition.
Staying Alert While Fasting
Fasting, particularly during long and warm days in Pakistan, can lead to dehydration and decreased energy levels especially in the late afternoon.
Doctors advise:
- Taking short stretching breaks during work hours
- Staying in cool or air-conditioned environments
- Scheduling brief midday naps when possible
- Going for light walks after Iftar to improve circulation and regulate blood sugar
Nutrition for Sustained Energy
Experts stress that balanced meals at Suhoor and Iftar play a key role in maintaining stamina and improving sleep quality.
Suhoor Recommendations:
- Protein sources such as eggs or yogurt
- Complex carbohydrates like oats and whole grains
- Healthy fats from nuts or avocado
- Steady water intake throughout non-fasting hours
Iftar Guidelines:
- Break the fast gently with water and dates
- Follow with a balanced meal including lean protein, vegetables, and complex carbohydrates
- Avoid excessive fried or sugary foods to prevent energy crashes
Hydration Remains Critical
Given Pakistan’s warm climate and extended fasting hours, dehydration is a major concern. Health professionals recommend drinking 2 to 3 liters of water between Iftar and Suhoor, spaced gradually throughout the evening. Limiting salty foods and caffeine can also help maintain fluid balance.
Prioritizing Emotional Well-Being
Ramadan often brings increased worship, social commitments, and family gatherings. While spiritually uplifting, these added activities combined with reduced sleep—can heighten stress and emotional sensitivity.
Doctors advise residents to pace themselves, prioritize rest, and maintain balanced nutrition to safeguard mental health throughout the holy month.
As the crescent moon signals the beginning of Ramadan, health experts encourage Pakistanis to adopt mindful habits that support both spiritual devotion and overall well-being.
