Ramadan 2025: Longevity expert shares ways to optimize sleep during the holy month

As millions worldwide observe Ramadan, changes in eating and sleeping habits inevitably impact overall health.

Dr. Elie Abirached, a Dubai-based longevity expert and Eight Sleep Ambassador, said in an interview that fasting significantly alters circadian rhythms due to night-time eating and later sleep schedules.

“This often leads to reduced total sleep time and fragmented sleep, especially when trying to balance late-night Taraweeh prayers with waking up early for Suhoor. Moreover, because meals are consumed close to bedtime, digestion can interfere with deep sleep and reduce restorative stages like REM and deep sleep.”

Short and long-term effects of sleep deprivation

Many individuals experience sleep deprivation during Ramadan due to the combination of late-night prayers and early Suhoor meals, the longevity expert said.

This, he said, can have significant effects on one’s body.

“In the short term, sleep deprivation leads to fatigue, mood swings, impaired focus, and reduced productivity. It also affects hormonal balance, especially cortisol and insulin sensitivity, making people more prone to cravings and energy crashes.”

A man sleeps on a bed.

The long-term effects can be more serious, he warned.

“Chronic sleep disruption can weaken the immune system, elevate inflammation, and worsen metabolic health, increasing the risk of weight gain, high blood pressure, and insulin resistance. So while fasting has many benefits, protecting sleep during Ramadan is essential to avoid counteracting these benefits.”

Better sleep for better recovery

Despite the challenges, structuring sleep strategically can help minimize fatigue, he told Al Arabiya English.

“Splitting sleep into two phases can help,” Dr. Abirached advised. “A main sleep block after Taraweeh for four to five hours of uninterrupted sleep, followed by a second nap or siesta after Fajr or later in the day for another 60-90 minutes to top up rest and promote recovery.”

He also recommended short power naps during the day when possible.

“Using short 15-20 minute naps during the day can also boost energy and focus. Most importantly, maintaining consistent sleep and wake times throughout Ramadan—even if shorter—helps regulate the body’s internal clock and reduces fatigue.”

A woman sleeps in a bed.

Prioritizing sleep is essential for maintaining energy levels and well-being throughout Ramadan, according to Dr. Abirached.

“Treat sleep like a critical part of your Ramadan routine—not an afterthought. If you can commit to a consistent sleep-wake rhythm and create a calming wind-down routine (dim lights, no screens, light stretching or breathwork before bed), you’ll dramatically improve how you feel and function during Ramadan.”

Exercise and sleep

Maintaining physical activity is crucial for overall well-being, but timing workouts correctly can prevent sleep disruptions, Dr. Abirached said.

“Exercise is crucial for maintaining energy, mood, and metabolism during Ramadan, but timing is key,” he said.

“The best time to workout is either 1-2 hours after Iftar when hydrated and refuelled, or engaging in light activity before Suhoor or Iftar if accustomed to fasted training,” the longevity expert added.

A woman goes for a run.

He cautioned against intense workouts close to bedtime, saying people should “avoid intense workouts right before bed, as this raises cortisol and body temperature, interfering with sleep.”

However, Dr. Abirached noted that engaging in moderate strength training and low-impact cardio after Iftar can improve sleep by promoting natural fatigue and reducing stress hormones.

Nutrition and sleep quality

Diet plays a direct role in sleep quality during Ramadan, he said.

Prioritizing specific foods can even support better rest, according to him.

“Lean protein and healthy fats at Iftar and Suhoor stabilize blood sugar. Magnesium-rich foods like almonds, bananas, and leafy greens relax muscles and promote sleep.

A professional chef serves a family their iftar meal during the holy month of Ramadan.

Complex carbs like sweet potatoes, lentils, farro, bulgur, and quinoa at Suhoor help avoid overnight blood sugar dips that can wake you up,” he said.

Conversely, he also warned against specific foods that can disrupt sleep, such as heavy, fried, high-sugar foods that spike and crash blood sugar.

Caffeine after Iftar stays in the system for hours and can disrupt sleep onset, he added.

Meanwhile, large meals right before bedtime increase digestive workload and body temperature, reducing sleep depth.

One common issue during Ramadan is the post-Iftar energy crash, which can interfere with both evening activities and sleep, he said.

“Post-Iftar energy crashes often result from meals too high in sugar or refined carbs. To prevent this, break the fast gently with hydration (water and electrolytes) and a small, balanced meal—like dates and protein.” “Avoid high-sugar desserts right after Iftar—opt for protein and fiber first to stabilize glucose. Eat slow-digesting carbs and protein to sustain energy for prayers without the spike-crash effect.”

According to Dr. Abirached, optimizing sleep during Ramadan can lead to an easier and healthier month of fasting.

“Remember: Ramadan is a marathon, not a sprint—and sleep is the foundation that will sustain your energy, focus, and mood throughout.”