How can I sleep well during Ramadan?

Detailed answer

Most people sleep less in Ramadan, but you can still get enough rest by splitting your sleep into blocks and keeping a steady routine. The aim is to protect your health and energy so that you can work, study and worship well.

A simple Ramadan sleep plan

• Night sleep: go to bed as soon as you reasonably can after Isha or Taraweeh, rather than staying up late.
• Suhoor: wake up, eat and pray Fajr. The last part of the night is also a blessed time for dua and night prayer; see Tahajjud in Ramadan.
• After Fajr: if your work or school allows, sleep again for an hour or two.
• Daytime nap: a short nap of 20 to 30 minutes in the early afternoon can refresh you. The midday rest (qaylulah) was a habit of the early Muslims.

Adjust this to your own life. Shift workers, parents of young children and students will each need a different pattern.

Habits that help

• Keep the same bedtime and wake-up time each day, including weekends.
• Avoid coffee, tea and energy drinks in the late evening.
• Do not eat a very heavy meal just before bed; see avoiding heartburn.
• Put phones and screens away at least half an hour before sleep.
• Keep your bedroom dark, quiet and cool.
• Get some daylight and light movement during the day.

The last ten nights

Many Muslims stay up much longer in the last ten nights, seeking Laylat al-Qadr. Plan ahead by resting during the day where you can, so that you can make the most of these nights without exhausting yourself.

Is sleeping a lot while fasting a problem?

Sleep does not break the fast, and resting is not sinful. But sleeping through the day and missing prayers means losing much of Ramadan's benefit. See sleeping most of the day while fasting.

Stay safe

If you feel dangerously drowsy, especially when driving or using machinery, stop and rest first. Sleep problems that continue after Ramadan are worth discussing with your doctor. You can plan your nights around the times of Fajr and Maghrib where you live using our prayer times page.