Sleep deprived? Set a routine and take power naps

Doctors advise following a pattern, eating right and limited device use

Nightly prayers and predawn meals during Ramadan can send sleep habits into a tailspin. Studies show that people who are fasting sleep for around an hour and a half less than usual. The quality of sleep can also suffer as it is spread out into smaller chunks over a 24-hour period. Doctors advise setting up a workable sleep schedule during the month, and to ensure they get at least four hours of uninterrupted sleep at night.

“Lack of sleep can affect a person’s mood as well as their physical health, including weight gain to an increased risk of heart disease or even diabetes,” said Dr Sobia Farooq, pulmonologist at Cleveland Clinic Abu Dhabi.

How much is enough?

On average, an adult needs around eight hours of sleep every night, whereas children aged six to 12 need between nine and 12 hours of sleep.

Many people opt for heavy, calorie-laden and sugar-rich diet during Ramadan, Dr Muhammed Anas Ayoob, pulmonary disease specialist at NMC Specialist Hospital, said.

“These food types will significantly disrupt sleep quality as your body is working to digest them when it needs to be resting. Similarly, very spicy food can cause heartburn, which leads to disruptive sleep,” he added.

A routine and power naps can make a difference

Dr Ayoob said people should aim for at least one long block of fours of sleep at night, ideally before suhour, and then get a few more hours after the dawn prayer before waking up for the day.

Dr Farooq also recommended taking naps whenever possible. “Naps are a fantastic way to feel more energised. I recommend people limit their naps to 20 minutes by setting an alarm, as sleeping for longer than this can be counterproductive and lead to feeling more tired and groggy than before,” she said.

Dr Ayoob said researchers found that five-minute naps are too short to move deep enough through sleep stages to produce a notable benefit.

“The best nap length in most situations is one that is long enough to be refreshing, but not so long that sleep inertia occurs. Naps lasting 10 to 20 minutes are considered ideal. They are sometimes referred to as “power naps” because they provide recovery benefits without leaving the napper feeling sleepy afterward,” the doctor explained.

Risks of sleep deprivation

Sleep deprivation carries the risk of obesity, diabetes and heart disease. In the UAE, there is high prevalence of sleep disorders like insomnia and obstructive sleep apnoea.

According to Dr Sawsan Humaida, internal medicine specialist at Bareen International Hospital, sleep apnoea is aggravated by daytime drowsiness. “Each individual must have sufficient sleep according to their physical needs,” Dr Humaida said. “While sleep hours during the night may decrease one can make up the reduced hours during the day. This is why reduced working hours in the UAE are beneficial.”

Dr Farooq said that a survey conducted among 4,672 respondents in the UAE in 2018 found that 90 per cent of people are not getting the perfect rest, 46.42 per cent eported sleeping only for seven hours a night, while 32.42 per cent averaged only six hours of sleep.