Sleep in Ramadan: why you feel tired, and what the research found
By DinFit · Published 29 October 2026 · How these articles are made
Every claim on this page names its source. It has been checked against those sources, not reviewed by a health professional.
Across 24 studies, total sleep fell from about 7.2 hours a night before Ramadan to 6.4 hours during it, while daytime sleepiness rose only slightly.1 A 2017 review found that in everyday life bedtime and waking time move suddenly later in Ramadan, and that studies which kept sleep schedules, light and activity fixed found the fast itself did not raise daytime sleepiness.2 Below is what changes, why, and what the research and a guideline suggest.
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How much does sleep change?
In the 24 studies, a standard sleepiness score rose by about one point, which the authors count as a negligible effect, against a fall of about an hour of sleep a night.1 In a 2024 study that measured the sleep of 25 student-athletes with wrist monitors, sleep began about two and a half hours later from the first half of Ramadan, and sleep time fell in the second half.3 They also reported more insomnia symptoms and more daytime sleepiness during Ramadan than before it, so the studies do not all agree on sleepiness.3
Why does sleep start later?
The 2017 review found that recent well-designed studies showed no effect of fasting on the body clock, while in everyday settings bedtime and waking time move suddenly later.2 A 2023 sports medicine guideline for healthy people points to social life moving into the night and to the late prayers of Ramadan as reasons sleep shifts later, and notes that waking for suhoor can break sleep up.4 The 2017 review also found that the main change in the structure of sleep during fasting is a smaller share of REM sleep.2
Do naps help?
The guideline notes that athletes tend to nap much longer during Ramadan, and suggests daytime naps of about 30 to 40 minutes to make up for lost night sleep and stay alert.4 It also suggests moving your bedtime gradually, earlier for a morning person and later for an evening person, and keeping sleep medicines to rare cases managed by a doctor.4
Who this research is about
These recommendations are expert opinion, the lowest of the guideline's three levels of evidence, and are written for healthy people, most of them for athletes.4
How much sleep do adults need?
A joint statement by the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults sleep 7 or more hours a night, regularly.5 The 6.4 hours a night measured during Ramadan in the 24 studies is short of that.1, 5
Who this research is about
That statement is about healthy adults in general, not about Ramadan.5
Does training at night hurt sleep?
The guideline warns that frequent hard or long sessions late in the evening can disturb sleep.4 In a 2024 trial of 40 physically active men who trained with weights, sleep quality worsened during Ramadan whether they trained in the late afternoon or at night, between 8 and 10 pm, with no measurable difference between the two.6 A 2025 review adds that drinking more than you need at night can break sleep by waking you to pass water.7 Staying hydrated in Ramadan looks at spreading drinks through the night.
If you live with a health condition, take regular medication, are pregnant or breastfeeding, or have had an eating disorder, talk to your doctor about training and eating while you fast.
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- Faris MAE, Jahrami HA, Alhayki FA, et al. Effect of diurnal fasting on sleep during Ramadan: a systematic review and meta-analysis. Sleep Breath. 2020;24(2):771-782. PMID 31832984. Record on PubMed
- Qasrawi SO, Pandi-Perumal SR, BaHammam AS. The effect of intermittent fasting during Ramadan on sleep, sleepiness, cognitive function, and circadian rhythm. Sleep Breath. 2017;21(3):577-586. PMID 28190167. Record on PubMed
- Kerkeni M, Trabelsi K, Kerkeni M, et al. Ramadan fasting observance is associated with decreased sleep duration, increased daytime sleepiness and insomnia symptoms among student-athletes. Sleep Med. 2024;122:185-191. PMID 39182275. Record on PubMed
- Chamari K, Guezguez F, Khalladi K, et al. Aspetar clinical guidelines: Ramadan fasting and exercise for healthy individuals. Tunis Med. 2023;101(1):1-14. PMID 37682254. Full text on PMC
- Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med. 2015;11(6):591-2. PMID 25979105. Full text on PMC
- Triki R, Ben Abderrahman A, Salhi I, et al. Effects of time-of-day resistance training on muscle strength, hormonal adaptations, and sleep quality during Ramadan fasting. Front Nutr. 2024;11:1439738. PMID 39628468. Full text on PMC
- Trabelsi K, Romdhani M, Morillas Pedreno JJ, et al. Assessment of hydration Status and sleep in athletes during Ramadan month. Tunis Med. 2025;103(7):917-927. PMID 41741344. Record on PubMed
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