Countdown to Ramadan: UAE experts urge gradual shifts in sleep, diet and exercise

With approximately 100 days remaining until the start of Ramadan, health and religious experts in the UAE recommend that residents begin preparing their bodies and minds now rather than making abrupt changes when the fasting month begins. Gradually adjusting daily routines such as prayer schedules, sleep patterns, meal times and physical activity can ease the transition, according to specialists based in Dubai.

Sheikh Ayaz Houze, a Dubai-based scholar and imam at NGS, emphasised that spiritual readiness should not wait until the first day of fasting. “Start small, but remain consistent,” he said. He suggested that individuals begin by praying on time, reading a few verses from the Quran each day, and dedicating time to seek Allah’s forgiveness. Houze advised building a routine around the five daily prayers and then adding a manageable period for Quranic reflection. “These 100 days should not be about becoming perfect. We often make the mistake of wanting to change everything overnight,” he added. He also noted that those who missed fasts due to menstruation, temporary illness or travel should make them up before the next Ramadan if possible.

Adjusting sleep and eating habits

Swapna Mary John, a clinical dietitian at International Modern Hospital Dubai, recommended gradual modifications rather than a sudden overhaul of meals. “Start by establishing regular meal times, reducing unnecessary snacking, and avoiding heavy meals late at night,” she said. As Ramadan approaches, people can progressively move their bedtime and wake-up time to align with suhoor and iftar. John also stressed the importance of drinking water regularly during the day and cutting back on highly salted or processed foods. For those who drink several cups of coffee or tea daily, she advised gradually reducing caffeine intake to avoid headaches, tiredness or irritability during the first days of fasting.

Building a balanced diet

John said the weeks before Ramadan offer a chance to establish balanced eating habits that can be sustained during the month. She recommended including fibre-rich foods, lean protein, fruits and vegetables in daily meals. For suhoor, options such as oats, whole grain bread, eggs, yoghurt, beans and vegetables provide a mix of carbohydrates, protein and fibre. At iftar, a meal with vegetables, a protein source and a moderate portion of grains can help avoid relying mainly on fried foods and sweets. John also advised cutting back on sugary drinks, desserts and frequent snacking gradually, while paying attention to portion sizes. “The goal is not to eat less than your body needs, but to develop healthier habits that can be maintained throughout Ramadan,” she said.

Exercise and medical precautions

Dr Sidharth Jaymohan Unnithan, a specialist in orthopaedics at NMC Specialty Hospital in Al Nahda, Dubai, advised maintaining regular activity and avoiding sudden increases in intensity. “Moderate activities like brisk walking, cycling and light strength training are ideal,” he said. People who already exercise regularly can continue, adjusting their activity to their fitness and recovery. Unnithan recommended mobility and strengthening exercises, and cautioned against long periods of sitting or inactivity. During Ramadan, light exercise may be easier before iftar, while moderate aerobic or strength training is generally better scheduled one to two hours after iftar. He added that anyone with an injury or long-term medical condition should consult their doctor before starting or changing an exercise routine.

Unnithan also warned that symptoms such as dizziness, fainting, breathlessness, palpitations, chest pain, confusion, persistent vomiting or severe headaches should not be dismissed as ordinary effects of fasting and require urgent medical assessment. The experts collectively advise using the time before Ramadan to build habits steadily, so that the first day of fasting does not coincide with the first day of an entirely new routine.