UAE: Suffer from 'Ramadan brain'? Experts explain how to overcome fatigue, less focus
'Some of the common cognitive difficulties people experience during Ramadan include forgetfulness, reduced focus, mental fatigue, slower processing speed, and increased irritability or mood changes,' said Sarah Maamari, Psychologist at Sage Clinics.
'The brain relies heavily on glucose for energy, and during fasting, blood glucose levels drop, which can impair cognitive functions like focus, memory, and problem-solving.'
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One described it as a 'cloudy' brain. 'It's that feeling where you struggle to concentrate, your brain feels 'cloudy', and even simple tasks take longer to complete,' said Dr Elie Abirached, a Dubai-based expert in biohacking and longevity, Founder of Limitless Human and Restore Fitness. 'For many, this can affect productivity at work, mood, and energy, especially in the afternoon hours when energy levels drop.'
Multiple factors
There are multiple reasons why people experience the 'Ramadan brain' phenomenon, with diet being a major factor. 'Fasting from sunrise to sunset can result in a lack of fluids, especially if people do not drink enough during the non-fasting hours,' said Carolyn Yaffe, counsellor and cognitive behaviour therapist, Medcare Camali Clinic. "This dehydration can lead to fatigue, confusion, and impaired concentration.'
The brain 'relies heavily' on glucose and fasting, causing blood glucose to drop, explained Sarah. "This can make it more challenging to concentrate, particularly during tasks requiring sustained attention, such as long meetings, teaching, or studying,' she said. 'As the day progresses and glucose stores become further depleted, mental clarity may decline, leading to a brain fog.'
Dr Elie added that sleep deprivation, electrolyte imbalance and caffeine withdrawal also have roles to play. 'Waking up for suhoor and going to bed late after night prayers reduces deep and REM sleep, leading to poor brain recovery,' he said. 'People who normally consume coffee or tea may experience caffeine withdrawal headaches and fog during fasting hours. Also, without proper salt, magnesium, and potassium intake, your brain and body struggle to maintain energy and focus.'
Overcoming 'Ramadan brain'
Despite the upheavel in regular schedules, the 'Ramadan brain' effect can be overcome with a few simple steps, according to the expert. 'A well-balanced Suhoor with complex carbohydrates, healthy fats, and proteins can provide sustained energy throughout the day,' said Sarah. 'Scheduling mentally demanding tasks like work, studying and decision-making earlier in the day when you're most alert can help maximise productivity, while lighter, routine tasks can be saved for the afternoon.'
Carolyn said that drinking enough water between iftar and suhoor and staying hydrated was 'essential to overcoming cognitive challenges' and staying alert throughout the day.
Dr Elie added that focusing on sleep and movement could go a long way. 'Even if your sleep is interrupted, maximise the quality by using magnesium before bed, avoiding blue light, and aiming for deep, restful sleep between iftar and suhoor,' he said. 'Incorporate gentle walks, yoga, or breathwork before iftar to improve circulation and reduce stress without exhausting yourself.'
Sarah also called on residents to embrace the 'brain fog' for what it is. 'Ramadan offers a unique opportunity to realign our mental, emotional, and spiritual wellbeing,' she said. 'Instead of viewing brain fog as a setback, we can reframe it as an invitation to slow down, be present, and practice self-compassion. By nourishing our bodies, optimising our routines, and embracing the communal and spiritual aspects of the month, we can navigate Ramadan with clarity, intention, and a renewed sense of purpose.'
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