Dr Aisha Hussain Al Adab, Consultant of Pulmonology and Sleep Disorders at Hamad Medical Corporation (HMC), is cautioning against excessive night eating as it can negatively affect sleep quality and lead to sleep disorders.

Dr Al Adab said that meals eaten during Ramadan are often large and contain fried and sugary foods. Gatherings often turn into celebrations, with meals becoming feasts. Eating sensibly and avoiding large, excessive portions, especially directly before bedtime, is an important part of ensuring good sleep quality.

sleep stock imageDue to the unique nature of Ramadan, many people have irregular sleeping times during the day because they stay awake late at night. Establishing and maintaining regular eating and sleeping patterns throughout the month is an important part of successfully ‘readjusting’ after Ramadan. Dr Al Adab said this is particularly important for those who experienced sleep deprivation or poor-quality sleep in the past.

Risk of sleep disorders

Individuals who have a history of poor sleeping patterns are most at risk of insomnia and circadian rhythm sleep disorders after Ramadan. For these individuals, establishing regular sleeping and eating pattern during the holy month is very important. Eating directly before sleeping should be avoided as the body’s digestive system should be resting, not digesting food while sleeping.

As the final week of Ramadan approaches, Dr Al Adab recommends gradually adjusting waking and sleeping times over several days. She said that this will help the body’s biological clock to re-synchronize.

HMC Sleep Clinic

Ramadan can be a challenging time for many people due to altered sleep and eating patterns. Each year after Ramadan, the Sleep Clinic at Hamad General Hospital experiences an increase in the number of patients referred to the service. Around 40 patients are referred to the HMC Sleep Clinic each week for various issues related to sleep disorders.

The shifting of eating patterns and the types of foods eaten can actually re-programme the various clocks our body runs on, making it more difficult to sleep during certain times and increasing fatigue and tiredness during other times.

When people change their sleeping pattern, they can experience not only sleepiness but also headaches and mood swings, especially if they fail to prepare for the change by slowly adjusting sleeping and waking times and decreasing caffeine intake.

To help regulate sleeping patterns, Dr Al Adab recommends the following tips:

  • Create a bedtime ritual that will help you unwind, such as reciting or listening to the Quran, taking a warm shower, or practising gentle yoga stretches.
  • Avoid using electronic devices such as mobile phones and tablets in bed. Power off these devices at least 30 minutes before bedtime.
  • Keep the temperature in your bedroom cool.
  • Try not to stress about the amount of sleep you are getting. The more you stress and worry about having the ‘best’ sleep routine, the more difficult it is for your body to relax and shut down.

Visit hamad.qa for more information. Check out this link for more Ramadan-related articles.

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