0
0
As Muslims around the world observe Ramadan, abstaining from food and drink from dawn till dusk, a common challenge emerges: fatigue. With altered sleep patterns and reduced energy intake, many find themselves struggling to maintain alertness and focus. However, recent scientific findings suggest a simple solution: a well-timed nap.
Research, particularly studies focusing on athletes fasting during Ramadan, has revealed the significant benefits of napping. A 40-minute nap, especially after strenuous evening activity, has been shown to improve both physical and cognitive performance. Studies involving soccer players demonstrated that those who napped performed better in short-distance shuttle runs and attention tests compared to their non-napping counterparts.
The Science of Siesta
So, why are naps so effective? When we stay awake for extended periods, particularly under the stress of altered meal times and reduced nighttime sleep, our brains accumulate “sleep pressure.” Napping, especially during the early afternoon dip in alertness, helps relieve this pressure, leading to improved mood, reaction time, and physical endurance. A 2024 study indicated that a 40-minute nap reduced sleepiness and enhanced performance in tasks requiring focus and quick thinking. Similarly, a 2025 study on female athletes found that both 40-minute and 90-minute naps improved physical performance and mood after sleep restriction.
However, habitual nappers should be aware of potential drawbacks. Longer naps can lead to “sleep inertia,” a temporary grogginess that can counteract the benefits. Bright light exposure and face washing may help combat this, but for some, the grogginess can linger, affecting productivity and mood.
Finding the Sweet Spot
The key to effective napping lies in duration and timing. Short naps (20-30 minutes) can enhance alertness without causing sleep inertia. Longer naps (40 minutes or more) can boost mental and physical performance but must be carefully timed to avoid interfering with nighttime sleep.
During Ramadan, a carefully timed nap can be particularly beneficial, counteracting the reduced sleep quality and quantity associated with fasting. However, napping too late in the day can disrupt the regular sleep cycle.
To Nap or Not to Nap?
Ultimately, the decision to nap should be based on individual lifestyle, sleep quality, and health goals. For many, a well-timed, moderate-length nap can be a valuable tool for enhancing alertness, mood, and physical performance, especially during periods of fasting like Ramadan.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The information provided is based1 on research findings, but individual experiences may vary. Consult with a healthcare professional before making significant changes to your sleep schedule or lifestyle, especially if you have underlying health conditions. The provided studies, while cited, may not have been fully peer-reviewed. Always seek professional advice for personalized guidance. Information provided by The Conversation.
