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.
The specs
Engine: 4.0-litre V8 twin-turbocharged and three electric motors
Power: Combined output 920hp
Torque: 730Nm at 4,000-7,000rpm
Transmission: 8-speed dual-clutch automatic
Fuel consumption: 11.2L/100km
On sale: Now, deliveries expected later in 2025
Price: expected to start at Dh1,432,000
Specs
Engine: 51.5kW electric motor
Range: 400km
Power: 134bhp
Torque: 175Nm
Price: From Dh98,800
Available: Now
UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
Scores
Rajasthan Royals 160-8 (20 ov)
Kolkata Knight Riders 163-3 (18.5 ov)
Saturday's results
Women's third round
- 14-Garbine Muguruza Blanco (Spain) beat Sorana Cirstea (Romania) 6-2, 6-2
- Magdalena Rybarikova (Slovakia) beat Lesia Tsurenko (Ukraine) 6-2, 6-1
- 7-Svetlana Kuznetsova (Russia) beat Polona Hercog (Slovenia) 6-4. 6-0
- Coco Vandeweghe (USA) beat Alison Riske (USA) 6-2, 6-4
- 9-Agnieszka Radwanska (Poland) beat 19-Timea Bacsinszky (Switzerland) 3-6, 6-4, 6-1
- Petra Martic (Croatia) beat Zarina Diyas (Kazakhstan) 7-6, 6-1
- Magdalena Rybarikova (Slovakia) beat Lesia Tsurenko (Ukraine) 6-2, 6-1
- 7-Svetlana Kuznetsova (Russia) beat Polona Hercog (Slovenia) 6-4, 6-0
Men's third round
- 13-Grigor Dimitrov (Bulgaria) beat Dudi Sela (Israel) 6-1, 6-1 -- retired
- Sam Queery (United States) beat Jo-Wilfried Tsonga (France) 6-2, 3-6, 7-6, 1-6, 7-5
- 6-Milos Raonic (Canada) beat 25-Albert Ramos (Spain) 7-6, 6-4, 7-5
- 10-Alexander Zverev (Germany) beat Sebastian Ofner (Austria) 6-4, 6-4, 6-2
- 11-Tomas Berdych (Czech Republic) beat David Ferrer (Spain) 6-3, 6-4, 6-3
- Adrian Mannarino (France) beat 15-Gael Monfils (France) 7-6, 4-6, 5-7, 6-3, 6-2
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
MATCH INFO
Alaves 1 (Perez 65' pen)
Real Madrid 2 (Ramos 52', Carvajal 69')
Herc's Adventures
Developer: Big Ape Productions
Publisher: LucasArts
Console: PlayStation 1 & 5, Sega Saturn
Rating: 4/5
Iran's dirty tricks to dodge sanctions
There’s increased scrutiny on the tricks being used to keep commodities flowing to and from blacklisted countries. Here’s a description of how some work.
1 Going Dark
A common method to transport Iranian oil with stealth is to turn off the Automatic Identification System, an electronic device that pinpoints a ship’s location. Known as going dark, a vessel flicks the switch before berthing and typically reappears days later, masking the location of its load or discharge port.
2. Ship-to-Ship Transfers
A first vessel will take its clandestine cargo away from the country in question before transferring it to a waiting ship, all of this happening out of sight. The vessels will then sail in different directions. For about a third of Iranian exports, more than one tanker typically handles a load before it’s delivered to its final destination, analysts say.
3. Fake Destinations
Signaling the wrong destination to load or unload is another technique. Ships that intend to take cargo from Iran may indicate their loading ports in sanction-free places like Iraq. Ships can keep changing their destinations and end up not berthing at any of them.
4. Rebranded Barrels
Iranian barrels can also be rebranded as oil from a nation free from sanctions such as Iraq. The countries share fields along their border and the crude has similar characteristics. Oil from these deposits can be trucked out to another port and documents forged to hide Iran as the origin.
* Bloomberg
The Voice of Hind Rajab
Starring: Saja Kilani, Clara Khoury, Motaz Malhees
Director: Kaouther Ben Hania
Rating: 4/5
Things Heard & Seen
Directed by: Shari Springer Berman, Robert Pulcini
Starring: Amanda Seyfried, James Norton
2/5
Company Profile
Name: Thndr
Started: 2019
Co-founders: Ahmad Hammouda and Seif Amr
Sector: FinTech
Headquarters: Egypt
UAE base: Hub71, Abu Dhabi
Current number of staff: More than 150
Funds raised: $22 million
Read more about the coronavirus
Sarfira
Director: Sudha Kongara Prasad
Starring: Akshay Kumar, Radhika Madan, Paresh Rawal
Rating: 2/5
England World Cup squad
Eoin Morgan (capt), Moeen Ali, Jofra Archer, Jonny Bairstow, Jos Buttler (wkt), Tom Curran, Liam Dawson, Liam Plunkett, Adil Rashid, Joe Root, Jason Roy, Ben Stokes, James Vince, Chris Woakes, Mark Wood
Company Profile
Founder: Omar Onsi
Launched: 2018
Employees: 35
Financing stage: Seed round ($12 million)
Investors: B&Y, Phoenician Funds, M1 Group, Shorooq Partners
Our family matters legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
