Physiotherapy Expert Advises Muslim Faithful On Quality Sleep After Iftar

…warns Muslim faithfuls against indulgence in salty, spicy foods

As the holy month of Ramadan progresses, health and physiotherapy experts have identified the need to maintain quality sleep while observing fasting obligations.

It is against the foregoing backdrop that Vice President of the Nigeria Society of Physiotherapy (NSP), Dr. Usman Abba Ahmed recently shared his views on the importance of quality sleep during Ramadan.

Dr. Ahmed, who shared his views on the importance of quality sleep during Ramadan while speaking at an awareness raising event on the importance of sleep said quality sleep is a bedrock for overall mental and physical health, and thus provided essential sleep management tips to help Muslim faithful stay healthy and productive.

Speaking to Journalists, Dr. Ahmed emphasised that sleep is a vital physiological function that helps the body refresh and repair itself.

He added explained that balancing sleep with daily activities during Ramadan can be difficult, especially for working professionals and students who must wake up early for Suhoor (pre-dawn meal) and prayers.

“Scientific research has shown that disrupted sleep patterns can lead to decreased alertness, mood disturbances, and an increased risk of injuries.

Additionally, sleep deprivation affects hormones that control appetite, making fasting more challenging,” Dr. Ahmed explained.

To help mitigate these effects, he outlined several practical steps Muslim faithful can take to ensure quality sleep during Ramadan.

First in the steps is the need for Muslim faithful to sleep immediately after Isha Prayer. Against the foregoing backdrop, Dr. Ahmed advised faithful participating in the ongoing spiritual exercise that sleeping right after the Isha prayer (the last prayer of the day) is unarguably a healthy practice, and added that they should ensures at least four to five hours of rest before waking up for Suhoor.

Secondly, he advised that faithful should take short daytime naps. “A 20-minute power nap during the day can help restore energy levels without causing grogginess,” he noted, urging people to find a quiet space and set an alarm to avoid oversleeping.

In a similar vein, Dr. Ahmed advise the faithful to catch up on sleep during Weekends. He explained that since many people experience sleep deprivation during weekdays, there need for them to use weekends to recover lost sleep. “Sleeping in until 11 a.m. can help rejuvenate the body without disrupting the sleep cycle,” he added.

Also in a similar vein is Dr. Ahmed’s advice on the need for Muslim faithful to maintain a consistent sleep routine throughout the fasting period. He emphasised the importance of maintaining a regular sleep schedule, even on weekends, to help the body’s internal clock function optimally.

To attain quality sleep, he urged the faithful to watch their diet at Iftar. “Eating heavy, high-calorie meals at Iftar can make it difficult to fall asleep as the body struggles to digest food. Opt for balanced meals rich in proteins, fiber, and healthy fats,” he advised.

He urged them to limit caffeine intake as he warned against consuming caffeinated beverages late in the evening. “Caffeine stays in the system for up to seven hours, so reducing intake before bedtime can significantly improve sleep quality,” he noted.

He advised them to avoid fried, spicy, and salty foods. “Fried foods stay longer in the digestive tract, causing discomfort, while spicy meals may trigger heartburn. Salty foods increase dehydration, making fasting harder the next day,” he cautioned.

He also encouraged Muslim faithful who are fasting to stay hydrated, explaining that ensuring proper hydration between Iftar and Suhoor can help prevent discomfort and poor sleep. However, Dr. Ahmed warned against drinking excessive water before bedtime to avoid frequent awakenings.

He also urged them to create a comfortable sleep environment. “A quiet, dark, and cool bedroom improves sleep quality. Blackout curtains, sleep masks, and earplugs can help block out disturbances. Using quality sleep products, like those recommended by NSP, can enhance comfort,” he suggested.

Dr. Ahmed encouraged the faithful to engage in light physical activity. He advised against strenuous exercise close to bedtime but recommended light activities such as short walks after Iftar to aid digestion and promote better sleep.

Again, he advised Muslim faithful to practice relaxation techniques. “Engaging in deep breathing, meditation, or reading the Quran before bedtime can help relax the mind and prepare the body for restful sleep,” he advised.

Still in the same vein, he urged them to reduce screen time before bed. “Exposure to blue light from electronic devices interferes with melatonin production, the hormone responsible for sleep regulation. Avoid screens at least an hour before sleep,” Dr. Ahmed recommended.

He urged Muslim faithful to prioritise sleep as part of their Ramadan routine to ensure good health and productivity. “By following these guidelines, fasting can become more manageable, and worshipers can stay energized throughout the holy month,” he concluded.

He also prayed for a successful Ramadan, saying, “May Allah make our fasting easy, accept our acts of worship, and count us among the blessed.”