Dining tables laden with traditional delicacies, long nights spent at the mosque and thoughts about the ideal outfit for Eid bridge the entrance into Ramadan this March for Muslims in Sri Lanka, and all around the world. With an increase in partaking in spiritual obligations paired with forgoing food and water from dawn till dusk, arises the struggle of juggling activities such as household chores, work and university - an understandably difficult task, but one that the community believes to be deeply rewarding.

Ramadan is considered to be one of the holiest months in the Islamic calendar for Muslims, during which they observe fasting from the early hours of dawn to sunset, abstaining from food, drink (yes, not even water), and ill habits. Other practices include reading the Qur’an, giving charity, lengthy night prayers, iftar gatherings (which is the meal through which the fast is broken at sunset), and finally, Eid-ul-Fitr, a festival to commemorate the end of Ramadan and hopefully, the conclusion of a fruitful month. 

Productivity during the month of Ramadan is undeniably a challenge for some if not many young Muslims. With work hours or school or lectures taking up most of the day, most find it difficult to keep their energy up throughout and fulfil their daily obligations as well as their spiritual ones in a manner that is beneficial and constructive. However, it isn’t impossible - in fact, there are definitely a few important changes one can implement this year to make the most out of this blessed month. 

Let’s take a look at what a typical day of fasting looks like. You wake up bleary-eyed and sleep-deprived for suhoor, the dawn meal before which the fast commences, gulp down a hurried plate with plenty of carbs and go straight to bed, or stay awake to get ready for work, classes or school. The rest of the day is spent in a sluggish manner, with energy levels rapidly depleting, leaving you unable to complete either spiritual or daily tasks efficiently. Iftar time rolls around and you load up on all the food you couldn’t have during the day, and attend night prayers while adjusting your waistband uncomfortably, after which you might stay up to finish off your to-do list, missing out on those few precious hours of sleep. 

Sound familiar? 

The key to unlocking the door to a worthwhile Ramadan lies in these mistakes that you might have inadvertently been making. Here are a few tips that you can integrate into your routine that will make it easier to transition from your current eating and lifestyle habits to fasting and other spiritual activities while enabling you to attend to your daily tasks: 

Manage your food intake

Instead of a full plate of carbs that leave you burning through your energy supply quicker, add fruits and vegetables to your pre-dawn meal, which will keep you feeling full during the day and stave off the pangs of hunger. Replace sugary dishes with alternatives like wholegrain and cereals with high fibre content, which aid in easing constipation, especially in the absence of water. Make sure to have plenty of fluid-rich foods as well, and include sources of protein in your meal such as milk, yoghurt, eggs and lean meat, which help in building your immune system. A diverse meal is bound to be nutrient-rich and helps power you through the day. 

Opt for lighter meals during iftar, despite your salivating mouth telling you otherwise. Overeating might potentially lead to indigestion since the body has undergone fasting for around 14 hours. It is best to stay away from oily foods as they can lead to more fatigue, so perhaps bake those samosas instead of frying them. Your body will undoubtedly feel more energetic if you eat in moderation and acknowledge your limits. 

Stay hydrated

If you’d like to avoid that headache that usually persists around noon, drink plenty of water during suhoor and after iftar, while also avoiding caffeinated drinks as they can lead to further dehydration, tiredness and impaired thinking. Coconut water is also a healthy addition to your diet as it contains a significant amount of electrolytes that help keep you hydrated for longer hours.  Using a water bottle with hydration markers or a hydration app with reminders will help you keep track of your water consumption and avoid exhaustion.

Mend that sleep schedule 

It’s no secret that many struggle with finding a sleep schedule that works for them during Ramadan, sacrificing the late hours at night to work on daily tasks that were missed during the daytime. However, doing so just feeds into the cycle, as irregular sleep can cause serious offsets in your circadian rhythm, leading to difficulty in concentration and several negative impacts on cognitive function. 

If you attend night prayers at your local mosque, attempt to catch at least 4-5 hours of solid sleep before or after prayers, and avoid screen time before bed for optimal sleep. Schedule power naps during the day or after work and classes, to give yourself a boost and conserve your energy. It will take a couple of days for your body to adjust, but by building a regular sleeping routine, you’ll find yourself feeling much more awake and ready to complete your tasks. 

Figure out your peak hours

Identify the times at which you work best. The best time to get your work done is immediately after a meal, as your energy levels are higher causing you to be much more motivated (as well as not distracted by fried chicken daydreams). Ideally, avoid sleeping after the pre-dawn meal and instead, use the early daytime hours to tackle any complex duties you might have. Figuring out your optimal hours helps you make the best out of your time, in an efficient manner that allows you to pay attention to your work, and personal and spiritual responsibilities.

At the end of the day, taking a step towards changing your mindset and approach towards this Holy month is the most important. On the surface, it may look like 30 days of exhaustion and sleep deprivation, but in reality, it is a wonderful opportunity to explore your spirituality, connect with your heart and be kinder to the rest of the world and yourself. It’s a season for families to reunite and bond, a chance to acknowledge our blessings, and a time of solitude and self-reflection, where hopefully we can inculcate good habits that end up benefiting us for the rest of the year.