Ramadan fasting tips: how to keep your energy and sleep during the fast

The simplest Ramadan fasting tips come down to three things: enough water between iftar and suhoor, balanced meals during the permitted hours and a full night's sleep. During the fast, your usual routine flips: an early suhoor (in Kazakhstan it's called säresi), a long day without food or water, and an evening iftar (auyzashar) with family. We don't discuss religious questions here — only practical things that help you keep your energy and sleep well all month.

How to prepare for Ramadan fasting in advance?

It's easiest to shift your habits gradually one or two weeks before the fast begins, rather than changing everything on day one.

• Gradually cut back on coffee and strong tea so the first days are easier.
• Start going to bed a little earlier so getting up early for suhoor isn't a shock.
• Plan a few simple suhoor options you can make quickly.
• If you have chronic health conditions, talk to your doctor ahead of time.

How does Ramadan fasting affect your body?

The main changes have to do with rhythm: a long daytime break without food or water, meals shifted to the evening and night, and shorter, broken-up sleep. That leads to daytime fatigue, thirst and sleepiness, especially in the first days.

The British Nutrition Foundation emphasizes that drinking enough fluids and eating water-rich foods is key to feeling well during the day. Read more about how the body responds to breaks from eating in "Intermittent fasting".

Ramadan fasting tips for energy and wellbeing: how not to get tired?

Spread out your water, choose filling foods and protect your sleep.

• Spread your water over the whole evening and night: a little after iftar, before bed and at suhoor.
• Limit salty food — it increases thirst during the day.
• Try not to drink a lot of coffee and strong tea in the evening: caffeine interferes with both sleep and hydration.
• During the day, avoid heat and extra physical exertion when you can.

Ramadan fasting nutrition tips: what to eat for suhoor?

Suhoor should provide long, steady energy: starchy foods, protein and plenty of fluids. Good options include oatmeal, porridge made with milk, yogurt with fruit, eggs, whole-grain bread and vegetables.

What does a simple day of eating during Ramadan look like?

It helps to keep in mind not a strict menu but a framework of three anchor points.

• Suhoor: porridge or whole-grain bread, eggs or yogurt, fruit or vegetables, and water.
• Iftar: water, dates or fruit, soup, then a main dish with protein and vegetables.
• Late evening: a small snack if you want one, and a little more water before bed.

Fried, very sweet and salty foods are best saved for occasional festive evenings: after them you tend to feel thirstier and have a harder time falling asleep.

How to break the fast at iftar?

Start with water and something light: dates, fresh fruit, lentil or bean soup. Then a balanced plate with protein, vegetables and complex carbs, saving sweets for later. Your brain needs about 20 minutes to register fullness, so eat slowly.

Ramadan fasting health tips: how to sleep well and when to move?

Sleep during Ramadan is often split into parts, so go to bed earlier and, if you can, allow yourself a short rest during the day. For movement, many people find a walk after iftar works well — read about its benefits in "Walking after eating". It's best to lower workout intensity; read how exercise fits with sleep in "Evening workouts and sleep".

More about water in "How much water do you really need to drink a day?". In the hours between iftar and suhoor, you can round out your diet with Cellergize drinks: according to the company, the morning one contains vitamins and minerals, and the evening one contains L-theanine, taurine and magnesium; if you take medication or have health conditions, check with your doctor. And for calm sleep on short nights, there's the Silent Nights patch — according to the company, melatonin-free.