How to Maintain a Healthy Sleep Routine During Ramadhan (Tips For Better Sleep Despite Disrupted Eating & Prayer Schedules)
Ramadhan is a time of religious reflection, devotion, and fasting but also involves significant changes in daily routines, particularly sleep habits. Suhoor (early morning breakfast) and Tarawih (night prayers) interfere with normal sleep, leading to tiredness, lack of concentration, and overall health issues—most for the elderly.
Having a healthy sleeping habit throughout Ramadhan is critical in order to ensure good physical and mental well-being despite following religious practice. In Singapore, where time schedules are tight even when one is fasting, it becomes critical to determine the ways of enhancing sleeping quality despite meal and prayer schedule changes.
Why Sleep is Important for Older Adults During Ramadhan
As people age, sleep patterns naturally change, and it becomes harder to get deep, restorative sleep. Older people also wake up frequently during the night and may have chronic illnesses like diabetes or hypertension, which also impact their sleep. The fasting period during Ramadhan, coupled with the change in meal timings, fluid consumption, and physical activity, can lead to fatigue, irritability, and even health issues like dizziness and low immunity.
Effective sleep management will keep all these issues at bay and keep the elderly awake, alert, and healthy throughout the holy month.
Tips to Have a Healthy Sleeping Pattern During Ramadhan
1. Adjust Your Sleep Pattern Carefully
To compensate for brief sleeping hours during night time, older people need to adjust their timing by incorporating naps or rest time. A healthy way to do it is:
Nighttime Sleep: Try to sleep early following Isha prayer and Tarawih to obtain maximum rest before Suhoor.
After-Fajr Nap: Take a brief nap after Fajr prayer if possible, as a replacement for lost sleep.
Afternoon Nap: A 20- to 30-minute nap in the afternoon can rejuvenate energy without affecting nighttime sleep.
By strategically adjusting sleep schedules, older adults can reduce sleep loss and feel more rested.
2. Eat Light and Hydrating Suhoor Meals
Suhoor meals that are heavy can cause discomfort, bloating, and acid reflux, and it becomes harder to sleep again. Instead, eat:
Hydrating foods like fruits, yogurt, and soups to prevent dehydration.
Complex carbohydrates such as whole grains, oats, or brown rice for a consistent energy supply.
Protein sources like eggs, nuts, or lean meats to remain fuller longer.
Avoid excessive caffeine or salty foods, as they dehydrate and disrupt the quality of sleep.
3. Limit Evening Caffeine and Sugary Drinks
While it may be tempting to drink coffee or tea after Iftar, the caffeine is active in your body for several hours and can further make it difficult to sleep. Instead, consume:
Chamomile or peppermint teas to unwind.
Honey milk, which is inherently a sleep promoter.
Hydration with abundant water between Iftar and Suhoor in order to maintain the body in a moist condition without disturbing sleep.
4. Create a Restful Sleeping Environment
Your sleeping environment can also significantly affect the quality of your sleep. Think about making the following adjustments:
Dim the lights and avoid vibrant screen devices from televisions or mobile phones at least one hour before sleep.
Make the room comfortable and cool, as Singapore's humidity will make it difficult to sleep.
Employ blackout curtains or an eye mask if you're sleeping earlier than everyone else in the family.
A consistent pre-sleep routine, such as reading Quran or listening to calming recitations, can also signal the body that it is time for sleep.
5. Pay Attention to When You Get Physical Exercise
Physical exercise keeps one healthy but intense physical exercise at late nights causes hyperalertness and insomnia. The options are:
Gentle walking or stretching after Iftar for easy digestion.
Predisposing oneself to do high-energy workouts before Iftar hours so that the body does not become tired while maintaining the fasting mode.
Reserving late-evening workout along with near-sleep time without working strenuously to relax the body.
6. Manage Stress and Mental Well-being
Ramadhan is a period of spiritual reflection and piety, but it also creates additional commitments which cause stress. Worrying or excessive thinking may interfere with sleep. To reduce stress:
Do deep breathing or soft meditation at night.
Practice spiritual activity, like performing Dhikr (remembering Allah), to calm the mind.
Avoid excessive stimulation from social media or too much intake of news at night.
By remaining calm and composed, the elderly can improve the quality of their sleep as well as their overall health.
Health First During Ramadhan
It can be very challenging to change one's sleeping habit while keeping Ramadhan, especially for the elderly who already have sleep problems. However, by means of hydration, proper eating habits, and strategic nap timing, the elderly can stay awake and alert while maintaining Ramadhan.
We at Alami Clinic understand that balanced living throughout the month of Ramadhan is essential. We have medical physicians available to assist with personalized consultation on managing sleeping, eating habits, as well as managing long-term conditions throughout fasting. Should you or any member of your family need some guidance on how to be healthy during Ramadhan, we urge you to contact us.
By adopting better sleeping patterns, the elderly can enjoy a spiritually fulfilling and physically sound Ramadhan, with their faith and health being strong.