As Ramadan begins, many people try to maintain seven to eight hours of uninterrupted sleep, following the same standards they use during the rest of the year. However, sleep experts suggest that this pursuit of “perfect sleep” may actually be one of the reasons behind sleep disturbances during the holy month.
From a physiological perspective, Ramadan significantly changes the body’s daily rhythm, which in turn affects the sleep-wake cycle. Suhoor timings, evening social activities, late meals, and altered routines all push the body toward a different sleep pattern compared to the rest of the year. As a result, trying to force the same sleep schedule may not always be realistic.
Specialists also point out that the issue is not necessarily the number of sleep hours, but rather the mindset around sleep itself. When a person believes that waking up during the night means their sleep is completely ruined, or that fewer hours of sleep will automatically lead to a bad day, the brain enters a state known as hyperarousal. In this state, the mind becomes more alert and stressed at the very moment the body is trying to relax and fall asleep.
This sleep-related anxiety can become a major barrier to sleep itself. The person begins to monitor their sleep excessively and worry about its quality, which further makes it harder to fall or stay asleep.
Experts recommend a more flexible approach to sleep during Ramadan rather than striving for a fixed “perfect” model. Instead of focusing heavily on total sleep hours, it is better to pay attention to daytime energy and concentration levels. Simple habits such as reducing screen exposure before bedtime, using soft lighting, and limiting caffeine intake in the evening can also help improve sleep quality.
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