Ramadan Sleep Deprivation Risks: Expert Insights
Ramadan in the UAE: Sleep Deprivation May Lead to Accidents, Experts Warn
Sleep deprivation during Ramadan can cause numerous health issues, including lack of concentration and even accidents, experts warn. For those living in the United Arab Emirates (UAE), this holy month poses not only a spiritual test but also a physical challenge, especially in terms of sleep quality. Experts emphasize not to ignore signs of sleep deprivation, as they could indicate more serious health problems.
Effects of Sleep Deprivation
Sleep deprivation during Ramadan is a common issue, attributed to various factors. Night prayers, family gatherings, and pre-dawn meals (suhoor) lead many to sleep less than usual. A doctor leading the Clemenceau Medical Center Hospital Sleep Laboratory explained that most people experience "insufficient sleep syndrome" during this period.
"During Ramadan, people often go to bed late, resulting in disrupted sleep. Consequently, morning symptoms may include lack of concentration, memory issues, fatigue, laziness, and daytime sleepiness due to lack of nighttime sleep," he explained. He added that previous studies have shown that sleep deprivation increases the risk of accidents, as people can easily fall asleep at the wheel.
Decline in Sleep Quality
Another expert, an internal medicine specialist, highlighted that sleep quality may decrease during Ramadan, with mild insomnia symptoms and daytime sleepiness becoming common. "Research suggests that during Ramadan fasting, sleep duration decreases by an average of one hour. This effect is particularly felt by less active individuals," he said. Other consequences of sleep deprivation can include headaches, mood swings, cognitive issues, and even weight gain.
2024 Data
According to 2024 data from wearable technology company Whoop, a decline in sleep performance and recovery metrics is observed during Ramadan compared to the previous month. Recovery metrics indicate how prepared the body is to handle daily stress.
"Good sleep is crucial for recovery and performance," said the company's GCC region marketing director. "Ramadan's daily routine changes, like later bedtime and early rising, impact sleep patterns. Data showed users slept fewer hours, and their sleep was less consistent, contributing to decreased recovery metrics."
He added that dietary, hydration, and sleep habits changes during Ramadan make recovery challenging for the body. However, Whoop users reported lower strain during Ramadan than the preceding period, attributing this to adapting workouts and daily activity to the new eating and sleeping schedule.
Warning Signs
Experts stress the importance of paying attention to signs of sleep deprivation. "If you snore, especially loudly, that could be a clear indication that something is wrong," one doctor said. "Most of our patients are usually brought in by their partners because if you sleep alone, no one knows if you snore. Hence, it's important for partners to monitor this."
He also emphasized not ignoring excessive daytime sleepiness. "If you are excessively tired or drowsy during the day, definitely consult a professional. In a sleep study, electrodes are placed on the brain and heart, and an EMG line is used to measure muscle activity. Sensors are placed in the nose and mouth to monitor breathing. Sleep studies are essentially a health test that can reveal a lot."
How to Improve Sleep Quality
Maintaining good sleep hygiene is particularly important during Ramadan. Experts recommend choosing a quiet, dark place for sleep and avoiding device usage at least 60 minutes before bedtime. Additionally, avoiding sugary foods and caffeine at least four hours before sleep and establishing a routine sleep schedule that allows for at least 4-5 hours of sleep before suhoor are advised.
Ramadan is both a spiritual and physical challenge, and maintaining sleep quality is crucial to getting through this period healthily and balanced. Mindful self-monitoring and taking necessary steps can help avoid health issues during Ramadan.
