Ramadan: why napping might be especially beneficial during fasting

During Ramadan, Muslims abstain from food and drink from sunrise to sunset. This unique rhythm often leads to changes in sleeping patterns. With nights shortened and days filled with fasting, many Muslims find themselves battling fatigue and a dip in alertness – and a well-timed nap may provide a much needed boost.

Recently published research on athletes fasting during Ramadan has demonstrated that even a 40-minute nap taken after a strenuous evening session can significantly improve physical and cognitive performance. And, in studies with soccer players, those who napped showed better performance in short-distance shuttle runs and attention tests than those who skipped the nap.

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So, why can naps have such a transformative effect on our energy levels?

Siesta science

Naps work by giving the brain and body a chance to reset. When you’re awake for long stretches – especially under the stress of altered meal times and reduced nighttime sleep – the brain accumulates sleep pressure.

A nap, especially in the early afternoon when many experience a natural dip in alertness, can relieve that pressure and enhance mood, reaction time, and even physical endurance. One 2024 study, for instance, showed that a 40-minute nap not only reduced feelings of sleepiness but also improved performance in tasks that require focus and quick thinking. While a 2025 study of female athletes found that both 40-minute and even 90-minute naps could enhance physical performance and mood after a night of sleep restriction.

But it’s not all good news for habitual nappers. Although longer naps sometimes show even greater benefits, they may also lead to temporary grogginess – a phenomenon known as sleep inertia – which can counteract the positive effects if not managed properly.

But there’s evidence that exposure to bright light and face washing could help nappers combat sleep inertia. For some, though, this grogginess can linger long enough to affect productivity, mood, and overall performance.

When it comes to nap duration and timing, the key is to find the “sweet spot”. Short naps – lasting around 20 to 30 minutes – can improve alertness without causing sleep inertia. On the other hand, longer naps, such as those lasting 40 minutes or more, have been shown to boost both mental and physical performance but must be scheduled carefully to avoid interfering with nighttime sleep.

To nap, or not to nap?

During Ramadan, when the body is already adapting to a shifted sleep schedule, a carefully timed nap might be especially beneficial. It can serve as a counterbalance to the reduced sleep quality and quantity that sometimes accompany fasting. However, if taken too late in the day, a nap might delay the onset of your regular sleep cycle, leading to disrupted sleep patterns.

But, when taken at the right time, napping can be a valuable tool for enhancing alertness, mood, and even physical performance – benefits that are particularly relevant during periods of fasting like Ramadan.

Ultimately, the decision to adopt a daily nap should be guided by your personal lifestyle, sleep quality, and overall health goals. For many, a well-timed, moderate-length nap is not only a healthy habit, but also a strategic advantage in managing daily challenges – whether you’re fasting during Ramadan or simply trying to make the most of a hectic day.