Dubai: Ramadan brings spiritual reflection and community bonding but also disrupts sleep schedules due to late-night prayers and early Suhoor meals.
A new sleep survey by Premier Inn Middle East highlights how UAE residents sleep and provides expert strategies to maintain quality rest during this sacred month.
During Ramadan, changes in meal timings, increased evening activities, and spiritual routines can disrupt sleep patterns. Global sleep expert Natalie Pennicotte-Collier, author of Sleep Reset – The New Tools of Rest and Recovery, shares insights on how residents can maintain restorative sleep throughout the holy month.
Key findings from the sleep survey
Sleeping position matters
The survey found that 79% of respondents prefer side sleeping, a position linked to improved spinal alignment and reduced snoring. Pennicotte-Collier explains: “Side sleeping may also enhance brain detoxification during deep sleep, making it an ideal position for maintaining overall health.”
2. The power of darkness and light
An overwhelming 94% of UAE residents prefer sleeping in complete darkness. Pennicotte-Collier advises: “Use light wisely during Ramadan. Early morning sunlight—what I call ‘sun caffeine’—helps regulate the body clock and deepens sleep. Aim to get at least 10 minutes of sunlight before 10am to support your sleep cycle.”
Digital fasting
In the evenings, she recommends a “digital fast”, where screens are switched off an hour before bed: “Treat your light switch as a golden health switch. Dim the lights by 50% and avoid bright screens to allow natural melatonin production.”
3. The role of temperature and sound
The survey highlights that 74% of UAE residents prefer cool rooms for sleeping. “A drop in core body temperature signals the body that it’s time for rest,” Pennicotte-Collier says. “Set your room to around 18°C for optimal sleep.”
Additionally, 83% of respondents prefer silence when sleeping, reinforcing the importance of noise-free environments for deeper rest.
Ramadan sleep tips from Natalie Pennicotte-Collier
For those observing Ramadan, Pennicotte-Collier offers simple yet effective strategies for quality sleep despite the altered schedule:
Adjust gradually: Shift your sleep schedule by 20-minute increments over five days leading up to Ramadan.
Embrace a digital Fast: Power down screens at least an hour before bed to improve sleep onset and depth.
Dim your lights: Reducing brightness at night helps synchronize your body’s sleep-wake cycle.
Maximize morning light: Exposure to natural sunlight in the morning resets your circadian rhythm.
Take mini naps: A short nap (10-20 minutes) during the day can help combat fatigue.
Rethink caffeine: Avoid coffee or tea late at night, as it can decrease deep sleep by up to 40%.
Walk after iftar: A light walk aids digestion and promotes relaxation before bedtime.
Enjoy a warm shower: A warm bath or shower before bed can help signal the body that it’s time to wind down.
Leverage Ramadan rituals: Prayers and mindfulness exercises can enhance relaxation and stress relief.
Declutter your bedroom: A clean, organized, and tech-free space improves sleep quality.
More sleeping habits
The survey also reveals that nearly 80% of UAE residents prefer sleeping on their side, with 50% choosing to sleep alone. To enhance sleep experiences, Premier Inn Middle East has introduced its Next Evolution Style rooms at Dubai International Airport hotel, with plans to expand to Abu Dhabi Capital Centre later this year. Featuring the Premier Inn Bed by Silentnight, these rooms are designed to optimize rest, aligning with the latest sleep science.
A new era of sleep-focused hospitality
Premier Inn’s new-style rooms are designed with these sleep insights in mind. Featuring floor-to-ceiling blackout curtains, advanced soundproofing, and customizable air conditioning, they create an ideal environment for uninterrupted rest. The Premier Inn Bed, crafted by Silentnight, includes cooling materials and ergonomic support to accommodate all sleep positions.
With sleep playing a crucial role in overall well-being, particularly during Ramadan, prioritizing rest can help residents feel more energised, focused, and refreshed throughout the fasting month.