It is stated in the Quran that Allah says, “O ye who believe, fasting is prescribed for you, even as it was prescribed for those before you, that ye may ward off evil. Fast a certain number of days, and, for him who is sick among you or on a journey, the same number of other days, and for those who can afford it, there is a ransom, the feeding of a man in need.
But whoso doeth good of his own accord, it is better for him, and that you observe fasting is better for you, if you know – ‘The month of Ramadan in which was revealed in the Qur’an, a guidance for mankind, and clear proofs of the guidance, and the criterion, of right and wrong.
And whosoever of you is present, let him fast the month, and whosoever of you that is sick or on a journey, let him fast the same, the number on other days. God desireth for you ease, and not hardship, and that you should complete the period, and magnify God for having guided you, and be thankful. And when My servants question thee concerning Me, surely, I am nigh. I answer the prayer of the supplicant when he crieth unto Me.
So let them hear My call and trust in Me, so that they may be led aright. It is made lawful for you to go in unto your wives on the night of the fast. They are raiment for you and you for them. God is aware that ye were deceiving yourselves in this respect and He hath turned in mercy toward you and relieved you. So, hold intercourse with them and seek that which God hath ordained for you, and eat and drink until the white thread becometh distinct to you from the black thread of the dawn. Then strictly observe the fast till nightfall, and touch them not when at devotions in the mosques. These are the limits imposed by God, so approach them not. Thus, God explained His revelation to mankind that they may ward off evil.”— Quran 2:183-187.
Fasting has primarily been prescribed to all Muslims as a form of religious obligation for overcoming their lust and desires within a reasonable limit so that one can control oneself and prevent being a slave to the pleasures of life. According to the Qur’an, if humans cannot prevent themselves from desires, they cannot achieve salvation. “As for him who fears to stand before his Lord and restrains himself from low desires, Paradise is surely his abode” — Quran 79: 40-41.
During Ramadan fasting, Muslims’ routine includes rising for the pre-dawn meal (Suhur), dawn (Fajr) prayer, Salatul Tarawih (prayers at night immediately after Isha’s prayers), and midnight prayers (SalatulLayl) during the last ten (10) days of Ramadan.
Several habits and lifestyle changes occur during Ramadan to accommodate these routines. The changes in eating habits and lifestyle modification have been proven to alter the normal human day-night routine and can have harmful effects on sleep patterns and general health.
Certainly, studies have shown that sleep deprivation has adverse harmful effects on how the body functions. Over 1,400 years ago, Islamic literature emphasised the importance of getting enough sleep at night during the Holy month of Ramadan. Several Hadith by the Prophet Muhammad (PBUH) stressed this point.
One Hadith in Sahih Al-Bukhari (SB) states that the Prophet (PBUH) told one of his companions who was praying the whole night to “Offer prayers and also sleep at night, as your body has a right on you” (SB 1874). Another says, “If anyone of you feels drowsy while praying, he should sleep until his slumber is over” (SB 210).
A third Hadith describes how the Prophet (PBUH) entered the mosque and saw a rope hanging between its two pillars. He said, “What is this rope for?” The people said, “It is for Zainab who, when she feels tired, holds it to keep standing for the prayer.” The Prophet (PBUH) said “Don’t use the rope; remove it. You should pray as long as you feel active, and when you get tired, have some sleep” (SB 1099).
Usually, most people sleep 7 to 9 hours at a stretch during the night, but this might not be possible during Ramadan. Therefore, some practical measures are recommended to ensure quality sleep for successful fasting during Ramadan.
It is advised to make up for the lost night-time sleep. This may involve going to bed earlier than normal. For example, try to go to bed by 9-10 pm and sleep 5 hours following Iftar, wake up at 4.00 am for Suhoor and Fajr, and return to sleep at around 6 am for 2 hours.
If possible, reduce working hours. If not, a nap after work before Iftar can compensate for the loss of 1-2 hours of sleep.
Additionally, this new Ramadan routine might mean sacrificing or reducing time spent socialising or on leisure activities, but necessary for your body.
It has been stated in an earlier article that sleep deprivation directly affects hormones that control appetite. Therefore, fasting gets even more difficult with a surge in sleep-deprived appetite. Thus, adequate sleep can make fasting much easier during Ramadan fasting.
For maximum comfort that will give you quality sleep during Ramadan fasting, the Nigeria Society of Physiotherapy (NSP) recommends using MOUKA mattresses, pillows, and beddings.
Dr. Usman Abba Ahmed (PT), Ph.D., MNSP
Vice President,
Nigeria Society of Physiotherapy