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.
Anti-semitic attacks
The annual report by the Community Security Trust, which advises the Jewish community on security , warned on Thursday that anti-Semitic incidents in Britain had reached a record high.
It found there had been 2,255 anti-Semitic incidents reported in 2021, a rise of 34 per cent from the previous year.
The report detailed the convictions of a number of people for anti-Semitic crimes, including one man who was jailed for setting up a neo-Nazi group which had encouraged “the eradication of Jewish people” and another who had posted anti-Semitic homemade videos on social media.
Our family matters legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
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The smuggler
Eldarir had arrived at JFK in January 2020 with three suitcases, containing goods he valued at $300, when he was directed to a search area.
Officers found 41 gold artefacts among the bags, including amulets from a funerary set which prepared the deceased for the afterlife.
Also found was a cartouche of a Ptolemaic king on a relief that was originally part of a royal building or temple.
The largest single group of items found in Eldarir’s cases were 400 shabtis, or figurines.
Khouli conviction
Khouli smuggled items into the US by making false declarations to customs about the country of origin and value of the items.
According to Immigration and Customs Enforcement, he provided “false provenances which stated that [two] Egyptian antiquities were part of a collection assembled by Khouli's father in Israel in the 1960s” when in fact “Khouli acquired the Egyptian antiquities from other dealers”.
He was sentenced to one year of probation, six months of home confinement and 200 hours of community service in 2012 after admitting buying and smuggling Egyptian antiquities, including coffins, funerary boats and limestone figures.
For sale
A number of other items said to come from the collection of Ezeldeen Taha Eldarir are currently or recently for sale.
Their provenance is described in near identical terms as the British Museum shabti: bought from Salahaddin Sirmali, "authenticated and appraised" by Hossen Rashed, then imported to the US in 1948.
- An Egyptian Mummy mask dating from 700BC-30BC, is on offer for £11,807 ($15,275) online by a seller in Mexico
- A coffin lid dating back to 664BC-332BC was offered for sale by a Colorado-based art dealer, with a starting price of $65,000
- A shabti that was on sale through a Chicago-based coin dealer, dating from 1567BC-1085BC, is up for $1,950
TRAP
Starring: Josh Hartnett, Saleka Shyamalan, Ariel Donaghue
Director: M Night Shyamalan
Rating: 3/5
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Explainer: Tanween Design Programme
Non-profit arts studio Tashkeel launched this annual initiative with the intention of supporting budding designers in the UAE. This year, three talents were chosen from hundreds of applicants to be a part of the sixth creative development programme. These are architect Abdulla Al Mulla, interior designer Lana El Samman and graphic designer Yara Habib.
The trio have been guided by experts from the industry over the course of nine months, as they developed their own products that merge their unique styles with traditional elements of Emirati design. This includes laboratory sessions, experimental and collaborative practice, investigation of new business models and evaluation.
It is led by British contemporary design project specialist Helen Voce and mentor Kevin Badni, and offers participants access to experts from across the world, including the likes of UK designer Gareth Neal and multidisciplinary designer and entrepreneur, Sheikh Salem Al Qassimi.
The final pieces are being revealed in a worldwide limited-edition release on the first day of Downtown Designs at Dubai Design Week 2019. Tashkeel will be at stand E31 at the exhibition.
Lisa Ball-Lechgar, deputy director of Tashkeel, said: “The diversity and calibre of the applicants this year … is reflective of the dynamic change that the UAE art and design industry is witnessing, with young creators resolute in making their bold design ideas a reality.”
Real estate tokenisation project
Dubai launched the pilot phase of its real estate tokenisation project last month.
The initiative focuses on converting real estate assets into digital tokens recorded on blockchain technology and helps in streamlining the process of buying, selling and investing, the Dubai Land Department said.
Dubai’s real estate tokenisation market is projected to reach Dh60 billion ($16.33 billion) by 2033, representing 7 per cent of the emirate’s total property transactions, according to the DLD.
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The biog
Favourite films: Casablanca and Lawrence of Arabia
Favourite books: Start with Why by Simon Sinek and Good to be Great by Jim Collins
Favourite dish: Grilled fish
Inspiration: Sheikh Zayed's visionary leadership taught me to embrace new challenges.
Racecard
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RESULTS
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Israel Palestine on Swedish TV 1958-1989
Director: Goran Hugo Olsson
Rating: 5/5
Tips for used car buyers
- Choose cars with GCC specifications
- Get a service history for cars less than five years old
- Don’t go cheap on the inspection
- Check for oil leaks
- Do a Google search on the standard problems for your car model
- Do your due diligence. Get a transfer of ownership done at an official RTA centre
- Check the vehicle’s condition. You don’t want to buy a car that’s a good deal but ends up costing you Dh10,000 in repairs every month
- Validate warranty and service contracts with the relevant agency and and make sure they are valid when ownership is transferred
- If you are planning to sell the car soon, buy one with a good resale value. The two most popular cars in the UAE are black or white in colour and other colours are harder to sell
Tarek Kabrit, chief executive of Seez, and Imad Hammad, chief executive and co-founder of CarSwitch.com
Wicked: For Good
Director: Jon M Chu
Starring: Ariana Grande, Cynthia Erivo, Jonathan Bailey, Jeff Goldblum, Michelle Yeoh, Ethan Slater
Rating: 4/5
How has net migration to UK changed?
The figure was broadly flat immediately before the Covid-19 pandemic, standing at 216,000 in the year to June 2018 and 224,000 in the year to June 2019.
It then dropped to an estimated 111,000 in the year to June 2020 when restrictions introduced during the pandemic limited travel and movement.
The total rose to 254,000 in the year to June 2021, followed by steep jumps to 634,000 in the year to June 2022 and 906,000 in the year to June 2023.
The latest available figure of 728,000 for the 12 months to June 2024 suggests levels are starting to decrease.
