With the start of Ramadan, many of those who fast during the holy month also change their sleeping hours to accommodate meal times. However, if this is done without thinking about how important a good night’s sleep is to bodies, it can make fasting rather difficult.
Dr Fathia Djezzar is a medical doctor, health and wellness expert associated with Zulal Wellness Resort. The resort blends traditional Arabic and Islamic medicine with a holistic health and wellbeing philosophy.
Gulf Times recently had an interview with Dr Djezzar on how people can deal with the sleep issues during Ramadan.
What are the main sleep-related challenges Ramadan observers tend to experience?
Ramadan is a special time that gives us an opportunity to review our daily habits, get rid of the excesses unfortunately present in the modern lifestyle and ultimately become a better version of ourselves. However, the daily routine is disrupted during this time, which inevitably affects our sleep. Drastic changes in eating patterns with late night meals and early Suhour are especially challenging as most Ramadan observers find it difficult to compensate for seven to eight hours’ sleep required for adults.
How do the sleep patterns change during Ramadan, and what are the consequences of these changes?
Late and heavy meals, early Iftar, dehydration provoked by daily fast, insufficient water intake at night and often salty foods modify sleep patterns, as most Ramadan observers tend to sleep less and break their sleep into several and rather shorter time spans over the course of the 24-hour day. All these changes mean that people do not get enough deep sleep phases, leaving them feeling exhausted and dizzy during the day.
Finding the right balance is crucial to experience the joy and benefits of Ramadan, while maintaining good health, and sleep is essential to boost the positive effects of Ramadan. It is important to also maintain a regular diet and those who choose to skip meals to get more sleep risk feeling starved during the day, further undermining the benefits of the fasting. Therefore, it is vital to stick to a routine where one gets enough food and water during the allocated time to have enough energy to go through the day of fasting.
What is the relation between eating and sleeping regimes, and how does nutrition affect our sleep?
Eating and sleeping are both crucial components of a person’s wellbeing, with sleep playing a central role in regulating both our mood and weight. Due to the transformations of the daily routine that our body experiences during Ramadan, and the lack of awareness about the importance of sleep and right nutrition, gaining weight instead of losing unfortunately becomes a common complaint for many Ramadan observers. This is not unfounded, as the lack of rest and rejuvenation mechanisms usually triggered by the sleep, cause water retention and generates stress hormones that slow down our metabolism, ultimately leading to weight gain. Furthermore, deregulated sleeping patterns may cause digestive issues, also harmful for one’s metabolism.
Sleep unfortunately tends to get ignored during Ramadan, as people stay awake at night for Iftar gatherings and get-togethers – which will surely be a little different this year given the pandemic restrictions. But regardless of the circumstances, it is still crucial not to neglect one’s health, enjoying the beautiful moments of the holy month with family and friends rather early to get enough sleep and without completely destabilising one’s body clock during this special time.
Despite all the challenges, how would you describe the benefits of fasting and changing patterns during Ramadan?
Ramadan is an excellent way to learn how to manage food cravings. As some people tend to regularly eat unhealthy foods and to snack relentlessly, Ramadan helps to develop a sense of awareness and self-control around food and diet choices. Ramadan also sets positive attitude towards life and holistic well-being, enhanced by the spiritual side of the practice.
It is also a perfect opportunity to give rest to one’s digestive system, to revive and regenerate it, avoiding multiple illnesses caused by digestive deficiencies, and boosting the entire body system.
Fasting has a number of benefits and has proven to be a widely used remedy to major health problems. Ramadan is therapeutic in the most holistic way, enhancing its observers spiritually, mentally, emotionally, and physically. By the end of Ramadan, spirits are uplifted, and bodies are lighter, which leads to a state of harmony with oneself and the outside world.
What would be your three key tips to get the best out of Ramadan?
Make sure to have enough water to keep energy levels stable during the day. Have well-balanced and wholesome Suhoor and Iftar. Follow moderate activity during the day while trying to keep your daily routine as closest as possible to your regular routine with more healthy modifications that would entrench the benefits of fasting.
Dr Fathia Djezzar is a medical doctor, health and wellness expert associated with Zulal Wellness Resort. The resort blends traditional Arabic and Islamic medicine with a holistic health and wellbeing philosophy.
Gulf Times recently had an interview with Dr Djezzar on how people can deal with the sleep issues during Ramadan.
What are the main sleep-related challenges Ramadan observers tend to experience?
Ramadan is a special time that gives us an opportunity to review our daily habits, get rid of the excesses unfortunately present in the modern lifestyle and ultimately become a better version of ourselves. However, the daily routine is disrupted during this time, which inevitably affects our sleep. Drastic changes in eating patterns with late night meals and early Suhour are especially challenging as most Ramadan observers find it difficult to compensate for seven to eight hours’ sleep required for adults.
How do the sleep patterns change during Ramadan, and what are the consequences of these changes?
Late and heavy meals, early Iftar, dehydration provoked by daily fast, insufficient water intake at night and often salty foods modify sleep patterns, as most Ramadan observers tend to sleep less and break their sleep into several and rather shorter time spans over the course of the 24-hour day. All these changes mean that people do not get enough deep sleep phases, leaving them feeling exhausted and dizzy during the day.
Finding the right balance is crucial to experience the joy and benefits of Ramadan, while maintaining good health, and sleep is essential to boost the positive effects of Ramadan. It is important to also maintain a regular diet and those who choose to skip meals to get more sleep risk feeling starved during the day, further undermining the benefits of the fasting. Therefore, it is vital to stick to a routine where one gets enough food and water during the allocated time to have enough energy to go through the day of fasting.
What is the relation between eating and sleeping regimes, and how does nutrition affect our sleep?
Eating and sleeping are both crucial components of a person’s wellbeing, with sleep playing a central role in regulating both our mood and weight. Due to the transformations of the daily routine that our body experiences during Ramadan, and the lack of awareness about the importance of sleep and right nutrition, gaining weight instead of losing unfortunately becomes a common complaint for many Ramadan observers. This is not unfounded, as the lack of rest and rejuvenation mechanisms usually triggered by the sleep, cause water retention and generates stress hormones that slow down our metabolism, ultimately leading to weight gain. Furthermore, deregulated sleeping patterns may cause digestive issues, also harmful for one’s metabolism.
Sleep unfortunately tends to get ignored during Ramadan, as people stay awake at night for Iftar gatherings and get-togethers – which will surely be a little different this year given the pandemic restrictions. But regardless of the circumstances, it is still crucial not to neglect one’s health, enjoying the beautiful moments of the holy month with family and friends rather early to get enough sleep and without completely destabilising one’s body clock during this special time.
Despite all the challenges, how would you describe the benefits of fasting and changing patterns during Ramadan?
Ramadan is an excellent way to learn how to manage food cravings. As some people tend to regularly eat unhealthy foods and to snack relentlessly, Ramadan helps to develop a sense of awareness and self-control around food and diet choices. Ramadan also sets positive attitude towards life and holistic well-being, enhanced by the spiritual side of the practice.
It is also a perfect opportunity to give rest to one’s digestive system, to revive and regenerate it, avoiding multiple illnesses caused by digestive deficiencies, and boosting the entire body system.
Fasting has a number of benefits and has proven to be a widely used remedy to major health problems. Ramadan is therapeutic in the most holistic way, enhancing its observers spiritually, mentally, emotionally, and physically. By the end of Ramadan, spirits are uplifted, and bodies are lighter, which leads to a state of harmony with oneself and the outside world.
What would be your three key tips to get the best out of Ramadan?
Make sure to have enough water to keep energy levels stable during the day. Have well-balanced and wholesome Suhoor and Iftar. Follow moderate activity during the day while trying to keep your daily routine as closest as possible to your regular routine with more healthy modifications that would entrench the benefits of fasting.
