Fasting during Ramadan significantly alters daily routines, and sleep is often one of the most affected aspects.
With pre-dawn Suhoor meals and late-night prayers, maintaining quality sleep can be a challenge.
Sleep specialists emphasise that a structured sleep routine is essential to ensure energy, focus, and overall well-being during the holy month.
Dr Trilok Chand, consultant and head of respiratory medicine at Burjeel Hospital in Abu Dhabi, said that despite the disruptions, people can take practical steps to optimise their sleep.
“A 20 to 30-minute power nap in the afternoon can help counteract sleep deprivation,” he said.
“It’s also crucial to maintain a consistent sleep schedule; going to bed and waking up at the same time each day helps regulate the body’s internal clock.”
To improve sleep quality, Dr Chand recommended sleeping earlier whenever possible to compensate for the early wake-up for Suhoor.
He also suggested making the sleep environment as comfortable as possible. “Keeping the room cool, dark and quiet, using blackout curtains and minimising blue light exposure before bedtime can improve rest,” he said.
Dietary habits also play a crucial role in sleep hygiene. Dr Chand warned against consuming caffeine after iftar, as it can disrupt sleep cycles.
Instead, he suggested opting for herbal teas or warm milk. Staying hydrated is equally important, as dehydration can lead to poor sleep quality. Avoiding heavy, spicy or sugary foods before bedtime can also prevent discomfort that may interfere with rest.
Dr Muhammed Noufal, specialist pulmonologist at Lifecare Hospital Musaffah, said that disrupted sleep patterns during Ramadan can lead to fatigue if not managed properly.
He said that longer, uninterrupted sleep periods are more beneficial than multiple short naps.
“Aiming for at least four to five hours of core sleep after iftar before waking for Suhoor can help maintain energy levels and cognitive function,” Dr Noufal said.
“A second sleep session after Fajr, if possible, can further support alertness throughout the day.”
While daytime naps can be helpful, excessive napping can have the opposite effect.
“However, exceeding [20 to 30 minutes] can cause grogginess because the body enters a deeper sleep stage. Setting an alarm can help prevent oversleeping,” Dr Noufal said.
Experts recommend going to bed and waking up at roughly the same times each day. This practice helps the body adjust to the fasting routine and makes it easier to fall asleep and wake up refreshed.
Diet and sleep: What to eat and avoid
Nutrition plays a significant role in sleep quality. Experts advise avoiding fried, fatty and spicy foods, as they can cause discomfort and heartburn, which may interfere with sleep.
Suhoor meals should be lighter yet nutrient-dense to support better rest and energy levels.
Caffeine intake should also be moderated, especially in the evening.
“Reducing caffeine consumption after iftar can prevent sleep disturbances,” Dr Noufal said. “Instead, staying hydrated with water can help maintain energy levels without negatively affecting sleep.”
Creating a sleep-friendly environment
To maximise restfulness, specialists recommend creating an optimal sleep environment.
Sleeping in a quiet, dark and cool space can significantly improve sleep quality.
Additionally, they advise that minimising screen time before bed is essential, as blue light from phones, laptops and televisions suppresses melatonin production, making it harder to fall asleep.
Recommended Ramadan sleep schedule
Medical professionals suggest the following sleep schedule for optimal rest during Ramadan:
- Night sleep: Sleep at 10pm and wake up at 4am (six hours of core sleep).
- Post-Fajr sleep: If possible, get one hour of sleep after Fajr.
- Afternoon nap: A 20 to 30-minute nap in the afternoon, waking up by 2pm to avoid grogginess.
With the right sleep strategies, experts say individuals can maintain their energy levels, focus, and overall well-being during Ramadan while managing the challenges of altered meal and prayer schedules.
MOUNTAINHEAD REVIEW
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Director: Jesse Armstrong
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Transmission: seven-speed DSG automatic
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Torque: 370Nm
Price: Dh136,814
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3%20Body%20Problem
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Dust and sand storms compared
Sand storm
- Particle size: Larger, heavier sand grains
- Visibility: Often dramatic with thick "walls" of sand
- Duration: Short-lived, typically localised
- Travel distance: Limited
- Source: Open desert areas with strong winds
Dust storm
- Particle size: Much finer, lightweight particles
- Visibility: Hazy skies but less intense
- Duration: Can linger for days
- Travel distance: Long-range, up to thousands of kilometres
- Source: Can be carried from distant regions
Director: Laxman Utekar
Cast: Vicky Kaushal, Akshaye Khanna, Diana Penty, Vineet Kumar Singh, Rashmika Mandanna
Rating: 1/5
The specs
Engine: 3.8-litre, twin-turbo V8
Transmission: eight-speed automatic
Power: 582bhp
Torque: 730Nm
Price: Dh649,000
On sale: now
Specs
Engine: 51.5kW electric motor
Range: 400km
Power: 134bhp
Torque: 175Nm
Price: From Dh98,800
Available: Now
Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
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Dr Afridi's warning signs of digital addiction
Spending an excessive amount of time on the phone.
Neglecting personal, social, or academic responsibilities.
Losing interest in other activities or hobbies that were once enjoyed.
Having withdrawal symptoms like feeling anxious, restless, or upset when the technology is not available.
Experiencing sleep disturbances or changes in sleep patterns.
What are the guidelines?
Under 18 months: Avoid screen time altogether, except for video chatting with family.
Aged 18-24 months: If screens are introduced, it should be high-quality content watched with a caregiver to help the child understand what they are seeing.
Aged 2-5 years: Limit to one-hour per day of high-quality programming, with co-viewing whenever possible.
Aged 6-12 years: Set consistent limits on screen time to ensure it does not interfere with sleep, physical activity, or social interactions.
Teenagers: Encourage a balanced approach – screens should not replace sleep, exercise, or face-to-face socialisation.
Source: American Paediatric Association
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City's slump
L - Juventus, 2-0
D - C Palace, 2-2
W - N Forest, 3-0
L - Liverpool, 2-0
D - Feyenoord, 3-3
L - Tottenham, 4-0
L - Brighton, 2-1
L - Sporting, 4-1
L - Bournemouth, 2-1
L - Tottenham, 2-1
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Director: Dean Fleischer Camp
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• Supports military aid for Ukraine, unlike other eurosceptic leaders, but he will oppose its membership in western alliances.
• A nationalist, his campaign slogan was Poland First. "Let's help others, but let's take care of our own citizens first," he said on social media in April.
• Cultivates tough-guy image, posting videos of himself at shooting ranges and in boxing rings.
• Met Donald Trump at the White House and received his backing.
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KILLING OF QASSEM SULEIMANI
The%20specs
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Countries offering golden visas
UK
Innovator Founder Visa is aimed at those who can demonstrate relevant experience in business and sufficient investment funds to set up and scale up a new business in the UK. It offers permanent residence after three years.
Germany
Investing or establishing a business in Germany offers you a residence permit, which eventually leads to citizenship. The investment must meet an economic need and you have to have lived in Germany for five years to become a citizen.
Italy
The scheme is designed for foreign investors committed to making a significant contribution to the economy. Requires a minimum investment of €250,000 which can rise to €2 million.
Switzerland
Residence Programme offers residence to applicants and their families through economic contributions. The applicant must agree to pay an annual lump sum in tax.
Canada
Start-Up Visa Programme allows foreign entrepreneurs the opportunity to create a business in Canada and apply for permanent residence.
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October 3: v Wuhan Jiangda Women’s FC
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Types of bank fraud
1) Phishing
Fraudsters send an unsolicited email that appears to be from a financial institution or online retailer. The hoax email requests that you provide sensitive information, often by clicking on to a link leading to a fake website.
2) Smishing
The SMS equivalent of phishing. Fraudsters falsify the telephone number through “text spoofing,” so that it appears to be a genuine text from the bank.
3) Vishing
The telephone equivalent of phishing and smishing. Fraudsters may pose as bank staff, police or government officials. They may persuade the consumer to transfer money or divulge personal information.
4) SIM swap
Fraudsters duplicate the SIM of your mobile number without your knowledge or authorisation, allowing them to conduct financial transactions with your bank.
5) Identity theft
Someone illegally obtains your confidential information, through various ways, such as theft of your wallet, bank and utility bill statements, computer intrusion and social networks.
6) Prize scams
Fraudsters claiming to be authorised representatives from well-known organisations (such as Etisalat, du, Dubai Shopping Festival, Expo2020, Lulu Hypermarket etc) contact victims to tell them they have won a cash prize and request them to share confidential banking details to transfer the prize money.
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Sholto Byrnes on Myanmar politics
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How to protect yourself when air quality drops
Install an air filter in your home.
Close your windows and turn on the AC.
Shower or bath after being outside.
Wear a face mask.
Stay indoors when conditions are particularly poor.
If driving, turn your engine off when stationary.
Quick pearls of wisdom
Focus on gratitude: And do so deeply, he says. “Think of one to three things a day that you’re grateful for. It needs to be specific, too, don’t just say ‘air.’ Really think about it. If you’re grateful for, say, what your parents have done for you, that will motivate you to do more for the world.”
Know how to fight: Shetty married his wife, Radhi, three years ago (he met her in a meditation class before he went off and became a monk). He says they’ve had to learn to respect each other’s “fighting styles” – he’s a talk it-out-immediately person, while she needs space to think. “When you’re having an argument, remember, it’s not you against each other. It’s both of you against the problem. When you win, they lose. If you’re on a team you have to win together.”
THE SPECS
2020 Toyota Corolla Hybrid LE
Engine: 1.8 litre combined with 16-volt electric motors
Transmission: Automatic with manual shifting mode
Power: 121hp
Torque: 142Nm
Price: Dh95,900
