How fasting resets your sleep cycle
Although it may seem like sleep is disrupted during Ramadhan, fasting can actually regulate sleep patterns and improve sleep quality. The holy month is not just about abstaining from food and drink; it also encourages discipline, mindfulness and self-restraint. As individuals embrace this state of balance, restful sleep often follows naturally.
The body operates on an internal clock known as the circadian rhythm, which regulates sleep, metabolism and energy levels. While sunlight primarily controls this rhythm, structured meal times — such as those observed during fasting — also act as powerful time cues.
A study published by the National Library of Medicine and supported by the Sleep Foundation suggests that intermittent fasting can improve sleep quality by reinforcing circadian rhythms. When the body follows a set schedule for eating, it enhances its internal clock, leading to more consistent and restful sleep.
Additionally, fasting increases the production of human growth hormone (HGH), which helps with fat metabolism, muscle restoration and cellular repair. This means individuals who fast may wake up feeling more refreshed and energised.
While fasting has its advantages, sleep timing is equally important. The early hours of the night are crucial for:
Boosting immunity — Deep sleep strengthens the body's ability to fight infections.
cardiovascular health — Proper rest regulates blood pressure and heart function.
metabolism and hormones — Sleep helps regulate appetite, digestion and energy levels.
memory and cognitive function — Sleep plays a key role in processing information.
Despite these benefits, many people neglect early night sleep. Ramadhan offers the perfect opportunity to realign one's sleep schedule for long-term health benefits.
Fasting is not only about food but also about emotional and mental well-being. Refraining from negative behaviours like gossip, lying and manipulation fosters inner peace, reducing stress and anxiety — key disruptors of sleep. As the focus shifts towards self-reflection, gratitude and communal harmony, a relaxed state of mind emerges, making it easier to fall asleep and stay asleep.
While fasting has health benefits, the way one breaks the fast (Iftar) and manages meals afterward is just as important.
The best practices for better sleep include eating a balanced Iftar with proteins, healthy fats and fiber.
Stay hydrated to prevent dehydration, which can affect sleep quality. Avoid heavy meals close to bedtime to prevent digestive discomfort and also maintain a consistent sleep schedule to regulate the body's internal clock.
The common mistakes to avoid are overeating at Iftar or late at night — This disrupts digestion and sleep.
Consuming excessive caffeine — Coffee and energy drinks interfere with sleep cycles and excessive screen time before bed — Blue light reduces melatonin production.
While fasting does not directly induce sleep, it sets the foundation for better overall health — mentally and spiritually. By following mindful fasting habits, eating well and maintaining a structured sleep routine, individuals can enhance both their fasting experience and their sleep quality.
Ramadhan, therefore, becomes a time of holistic renewal, ensuring that sleep is not sacrificed but rather optimised for well-being.
The writer is a general physician and content creator
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Observer
27-03-2025
- Observer
Dental care crucial for maintaining oral health
MUSCAT, MARCH 26 Dental care is crucial for maintaining oral health, especially during the holy month of Ramadhan when those fasting face special challenges. A proper dental care routine is necessary to avoid health problems and tooth decay. Some individuals may feel self-conscious about bad breath during the long fasting hours of Ramadhan. However, according to dentists, dental care should be prioritised during this time. Oral and dental health are significantly impacted during fasting due to prolonged periods without eating and drinking. This can result in dry mouth and an increased risk of bacterial buildup and tooth decay. Therefore, it is essential for individuals to understand the importance of dental care during Ramadhan. Dry mouth is the primary cause of bad breath, as the body loses fluids through breathing and sweat during fasting. Dehydration is a major contributor to bad breath as it reduces saliva production, which helps defend against bacteria. Changes in eating patterns during Iftar can also cause bad breath, especially if fatty, spicy, or sour foods are consumed. Failure to maintain proper oral hygiene can lead to bacteria growth due to food residue on the tongue and between teeth. The Ministry of Health has emphasised the importance of dental care during fasting, stating that dental treatments can be done during Ramadhan without invalidating the fast. It is recommended to schedule these treatments in the morning or after Iftar to avoid blood sugar level drops. To care for your teeth during fasting, it is advised to brush at least twice a day, preferably after Iftar and Suhoor, using fluoride toothpaste to protect tooth enamel. Using alcohol-free mouthwash can help reduce bacteria and improve breath, but be cautious not to swallow it while fasting. Drinking enough water between Iftar and Suhoor, consuming fibre-rich foods, avoiding sugary foods and soft drinks and having regular dental checkups are all ways to prevent dental issues. While eating habits may change during Ramadhan, maintaining good oral and dental hygiene is crucial to reduce the risk of tooth decay and gingivitis. Even though dental care may not seem like a top priority during Ramadhan, establishing a good routine is essential for a comfortable fast and healthy teeth.
Observer
23-03-2025
- Observer
BALANCING HOME, WORK AND WELL-BEING
For many working women, Ramadhan brings added responsibilities, requiring efficient time management to balance work, home and social commitments while maintaining personal well-being. Experts emphasise that while women often prioritise their families, self-care is equally essential. Dr Saleha al Jadidi, Consultant Psychiatrist, highlights that the demands of fasting, household chores and spiritual obligations can lead to fatigue, mood swings and stress. She advises women to delegate tasks, hydrate properly and maintain a balanced diet to sustain their physical and emotional health. Dr Sara Ahmed, an English lecturer, underscores the importance of time management in ensuring 'me time'. She suggests planning Iftar meals in advance, organising household tasks and setting aside moments for self-care. Psychologist Sabah al Azri recommends deep breathing exercises, sufficient rest and seeking emotional support to alleviate stress. Hawra, a working mother, shares her personal approach, ensuring evening walks and weekend rest to recharge. Social worker Naashiah al Kharusi emphasises that spiritual strength derived from worship can help women cope with the challenges of Ramadhan. Leena Francis, Principal, Indian School Al Seeb, advocates for a self-sustainable plan that includes 'me time' to maintain well-being. Experts also stress the importance of simplifying daily routines, delegating household chores, reducing screen time and getting adequate sleep. Dr Faryal, Senior Consultant at Royal Hospital, advises women to focus on nutrient-rich foods, mindful reflection and self-compassion to foster both physical and emotional resilience. By implementing these strategies, women can successfully balance home, work and self-care, ensuring a fulfilling and spiritually enriching Ramadhan.
Observer
23-03-2025
- Observer
Sleep deprivation poses hidden health risks
MUSCAT, March 23 During the holy month of Ramadhan, a shift in lifestyle and eating habits is inevitable. While fasting serves as a cleansing process for both the body and mind, many people tend to overlook the importance of maintaining adequate sleep, which can have significant negative effects on overall health and well-being. Dr Hamed Al Sinawi, senior consultant and old-age psychiatrist at Sultan Qaboos University Hospital, explains that during Ramadhan, many people stay up late for prayers, social gatherings, or meals with family and friends. This results in reduced sleeping hours at night, often leading to exhaustion during the day. 'Studies show that sleep deprivation can cause increased fatigue, irritability, mood swings, and reduced patience, which sometimes manifests as road rage,' points out Dr Al Sinawi. Dr Dilip Kumar Singvi, a specialist in internal medicine and diabetes at Burjeel Hospital, defines sleep deprivation as a condition where a person is either not getting enough sleep (ideally eight hours per night) or is experiencing poor-quality sleep over an extended period of time. 'One of the common causes of sleep deprivation is a disrupted sleep cycle, which is particularly evident during Ramadhan, as nighttime sleep is shortened,' he noted. According to Dr Singvi, the effects of sleep deprivation are far-reaching. Symptoms include fatigue, daytime drowsiness, mood swings, impaired judgement, memory lapses, and headaches. He warns that prolonged lack of sleep can impact several bodily systems, increasing the risk of heart disease, high blood pressure, diabetes, obesity, and mental health issues such as anxiety and depression. Additionally, sleep deprivation can worsen conditions like obstructive sleep apnea and elevate the likelihood of car accidents. Dr Al Sinawi stresses the importance of maintaining at least eight hours of quality sleep daily to function optimally. 'Loss of sleep affects memory, concentration, and decision-making abilities, all of which are essential for work and daily activities. Even if working hours are reduced during Ramadhan, individuals still need sharp decision-making skills. Additionally, sleep deprivation can significantly impact a driver's reflexes and reaction times, increasing the risk of road accidents.' Some individuals attempt to compensate for lost sleep by napping during the day. However, Dr Al Sinawi warns that this may not be sufficient and could lead to further complications. 'Mental health conditions such as bipolar disorder can be at risk of relapse due to disturbances in the circadian rhythm, especially when individuals choose to sleep all day and remain awake at night. This disrupts the body's natural biological clock, leading to emotional instability.' Experts emphasise that maintaining a healthy sleep schedule is not just about avoiding fatigue - it is crucial for long-term health. Chronic sleep deprivation weakens the immune system, making individuals more susceptible to infections and illnesses. Additionally, disrupted sleep patterns can impair metabolism, contributing to weight gain and an increased risk of diabetes. Dr Singvi advises that simple lifestyle adjustments, such as reducing screen time before bed, setting a consistent sleep schedule, and creating a restful sleeping environment, can help mitigate the negative effects of sleep deprivation during Ramadhan. As the holy month encourages self-discipline and mindfulness, ensuring proper rest should also be a priority, allowing individuals to maintain both their physical and mental well-being while observing their spiritual commitments.
