The month of Ramadan doesn't just transform eating habits. It also profoundly disrupts our biological rhythms. Between waking up early for the pre-dawn meal, the long days of abstinence, and the night prayers, sleep becomes the crucial variable. A risky equation, warns Professor Amadou Gallo Diop.

An adult needs, on average, six to eight hours of sleep per night. However, during Ramadan, the schedule is packed: waking up around 4 or 5 a.m. for suhoor, a day of work or activities, breaking the fast at dusk, then obligatory and supererogatory prayers. As a result, rest hours are fragmented and sleep debt accumulates.

Fatigue, irritability, difficulty concentrating

The consequences soon became apparent.

Feelings of heaviness, headaches, irritability, general aches and pains, memory lapses, and difficulty concentrating can develop gradually. Sleep quality is also affected by certain eating habits. Large, fatty, or spicy meals late at night slow digestion and promote acid reflux, disrupting sleep. Excessive consumption of coffee, strong tea, or sugary drinks also contributes, acting as a stimulant and further disrupting the sleep-wake cycle.

Eat and drink methodically

To maintain the body's balance, the specialist recommends breaking the fast gradually. Start with a hot drink, choosing water over processed sodas, and avoid overloading the stomach after a long period of abstinence. Excessive consumption of sweets and pastries is also discouraged. A varied diet, rich in fruits, vegetables, protein, and dairy products, helps maintain good energy levels and limit deficiencies that can appear towards the end of the month, with symptoms such as cramps, extreme fatigue, or tingling sensations.

Fasting, but not at any price

Professor Diop also emphasizes the medical contraindications. People suffering from ulcers, severe gastric conditions, significant hormonal imbalances, or fever should not fast without medical advice. Similarly, certain medications, particularly antidiabetics, aspirin, quinine, or some heart medications, can increase the risk of hypoglycemia or fainting. Medical supervision is therefore essential.

Physical activity is still possible, but it must be adapted. Exercising during the day is discouraged due to the risk of dehydration. It's best to opt for moderate exercise in the late afternoon, just before breaking your fast, or after a light meal. There's no magic bullet for making up for sleep deprivation. The specialist's main advice: take advantage of every opportunity to rest. Naps, sleeping in when possible, or short bursts of fragmented sleep can help maintain a minimum level of balance.

Beyond the abstinence from food, Ramadan also presents a biological challenge. When managed properly, it can be beneficial to the body. When poorly conducted, it leads to cumulative fatigue that silently weakens the faster. Sleep, more than ever, thus becomes the key to a Ramadan experienced in serenity and good health.