Overeating during Ramadan can affect sleep, explains HMC Sleep Expert

Dr Aisha Hussain al-Adab, Consultant of Pulmonology and Sleep Disorders at Hamad Medical Corporation (HMC) has issued a warning that excessive or overly eating at night can negatively affect sleep quality and lead to sleep disorders.

Dr Al Adab said that, “Meals eaten during Ramadan are often large and contain fried and sugary foods. Gatherings often turn into celebrations, with meals becoming feasts. Eating sensibly and avoiding large, excessive portions, especially directly before bedtime, is an important part of ensuring good sleep quality.”

According to Dr Al Adab, due to the distinctive nature of Ramadan, a lot of people do not have proper sleeping times during the daytime because they stay awake late at night to perform acts of worship and to socialize. She stated that establishing and maintaining regular eating and sleeping patterns throughout the month is a significant part of successfully “readjusting” after Ramadan. She says this is particularly vital for those individuals who have experienced sleep deprivation or poor-quality sleep in the past.

Dr Aisha also said that, “Individuals who have a history of poor sleeping patterns are most at risk of insomnia and circadian rhythm sleep disorders after Ramadan. For these individuals, establishing a regular sleeping and eating pattern during the Holy Month is very important. Eating directly before sleeping should be avoided as the body’s digestive system should be resting, not digesting food while sleeping.”

As Ramadan is all set to commence from Tueday, Dr. Al Adab recommends gradually adjusting waking and sleeping times over several days. She says this will help the body’s biological clock to re-synchronize.

According to Dr. Al Adab, Ramadan can be a very challenging time for many citizens and residents due to altered sleep and eating patterns. She says each year after Ramadan, the Sleep Clinic at Hamad General Hospital experiences a rise in the number of patients referred to the service. Nearly 40 patients are referred to HMC’s Sleep Clinic each week for several issues relating to sleep disorders.

Dr Al Adab also added that, “The shifting of eating patterns and the types of foods eaten can actually reprogram the various clocks our body runs on, making it more difficult to sleep during certain times and increasing fatigue and tiredness during other times.”

She says that when people change their sleeping pattern, they can experience not merely sleepiness but also headaches and mood swings, especially if they fail to prepare for the change by slowly adjusting sleeping and waking times and decreasing caffeine intake.

To help regulate sleeping patterns, Dr. Al Adab recommends the following tips:

1. Create a bedtime ritual that will help you unwind, such as reciting or listening to the Quran, taking a warm shower, or practicing some gentle yoga stretches.

2. Avoid using electronic devices such as mobile phones and tablets in bed; power off these devices at least 30 minutes before bedtime.

3. Keep the temperature in your bedroom cool.

4. Try not to stress about the amount of sleep you are getting. The more you stress and worry about having the ‘best’ sleep routine, the more difficult it is for your body to relax and shut down.

Dr Aisha Hussain al-Adab Consultant of Pulmonology and Sleep Disorders Hamad Medical Corporation (HMC) Excessive eating Sleep disorders Qatar News Qatar Day Qatar