For many Muslims in Cambridge and beyond, Ramadan brings a shift in daily routines, with fasting from sunrise to sunset impacting meal times, energy levels, and sleep patterns.
While the focus is often on diet and hydration, new research suggests that napping could be a game-changer in managing fatigue and maintaining performance throughout the holy month.
Science Behind Napping
Fasting alters the body’s internal clock, often leading to shorter and more fragmented sleep at night. This can result in lower energy levels, difficulty concentrating, and reduced physical endurance during the day. However, studies, including research from Anglia Ruskin University, show that a well-timed nap can counteract these effects.
A 40-minute nap, for example, has been shown to improve alertness, mood, and even athletic performance. Research on athletes fasting during Ramadan found that those who napped after evening training sessions performed better in cognitive and physical tests compared to those who didn’t. Similarly, studies on football players revealed that napping boosted their reaction time and endurance in short-distance runs.
Naps work by reducing “sleep pressure”—the gradual buildup of fatigue throughout the day. A short nap, particularly in the early afternoon when alertness naturally dips, can reset the brain and body, providing a much-needed energy boost.
Finding the Perfect Nap
While napping has clear benefits, it’s not as simple as closing your eyes for any length of time. Longer naps (over 40 minutes) can sometimes lead to sleep inertia—a groggy, disoriented feeling that makes waking up harder. Experts suggest that naps between 20 and 30 minutes are ideal for improving alertness without affecting night-time sleep.
For those observing Ramadan, timing is key. A nap taken too late in the day could make it harder to fall asleep at night, leading to further disruptions. On the other hand, a well-placed nap in the early afternoon could be a strategic tool to maintain energy levels throughout the day.
Ultimately, the decision to nap depends on individual sleep needs and daily schedules. Whether fasting during Ramadan or simply dealing with a busy lifestyle, a short nap could be a powerful way to stay sharp and energised.
