Ramadan is the ninth month of the Islamic calendar and a time of fasting, prayer, generosity, and spiritual renewal. The Qur’an describes Ramadan as the month in which the Qur’an was revealed and reminds us that Allah “intends ease” for us, not hardship (Qur’an 2:185).

From a psychological perspective, Ramadan is also a powerful “reset point”: daily rhythms change, habits are interrupted, and many people feel a renewed sense of meaning and community. With a little planning, this month can become not only spiritually nourishing, but also emotionally stabilizing.

Who is not obligated to fast (health and mental health)

Islam provides exemptions when fasting would likely cause harm. If you have a medical condition, are pregnant/breastfeeding, take medication that is affected by fasting, or have a mental health condition that may worsen with sleep disruption or changes in routine, it’s wise to discuss your individual situation with your doctor and/or therapist before Ramadan.

For theological guidance in the UAE, you can contact the toll-free Fatwa number (inside UAE): 800 2422.

Important note: This article is educational and not a substitute for medical, psychological, or religious rulings.

Signature psychological benefits of Ramadan

Research on Ramadan and mental wellbeing is mixed, but overall suggests potential benefits for mood and wellbeing in many individuals, especially when fasting is supported by healthy sleep, nutrition, and manageable stress (Heun, 2018; Ahmed et al., 2025).

Commonly reported psychological “gains” include:

• Meaning and purpose: Values-based living often strengthens resilience and reduces rumination.
• Self-regulation: Practicing patience, delaying impulses, and choosing intentional responses can strengthen emotional control.
• Connection and generosity: Social bonding, charity, and shared worship can reduce loneliness and increase life satisfaction.
• Mindful eating and gratitude: Breaking the fast can become a daily practice of appreciation and moderation.

Signature psychological challenges of Ramadan

Ramadan can also bring strain, especially in the first 7–10 days as the body and mind adapt.

Common challenges include:

• Sleep disruption and fatigue: A meta-analysis found that total sleep time often decreases by about one hour during Ramadan on average (Faris et al., 2020).
• Irritability, low frustration tolerance, or anxiety spikes: These can be amplified by caffeine withdrawal, workload pressure, or reduced rest.
• Routine disruption: Shifts in meals, gym schedules, work hours, and family duties can increase stress.
• Vulnerability in certain conditions: Evidence suggests caution for bipolar disorder (risk of relapse may increase for some) and for severe psychiatric conditions when sleep and routines destabilize (Heun, 2018; Eddahby et al., 2014).
• Overcommitment pressure: Social invitations, extra worship goals, and family responsibilities can become overwhelming if boundaries are unclear.

Biologically, shifting meal timing can influence circadian rhythm markers (your body’s internal clock), which is one reason mood, focus, and sleep may feel “different”, especially during the first days.

Why Ramadan feels easy for some and hard for others

How Ramadan affects you depends on two categories:

A) Inner factors (within you), e.g.

• Your baseline stress level, anxiety, mood stability
• Your sleep needs and sensitivity to sleep loss
• Your coping skills (emotion regulation, self-compassion, flexibility)
• Your intention and expectations (realistic vs. perfectionistic)
• Your need for predictability and routine: Some people, especially neurodivergent individuals (e.g., autistic/ADHD traits), feel safest and most regulated when daily routines are consistent. The natural shifts in sleep, meals, and worship during Ramadan can therefore feel more demanding and may increase overwhelm, irritability, or fatigue if not planned for.

B) Outer factors (around you), e.g.

• Work demands, commuting, financial pressure
• Family responsibilities, social invitations, nightly prayers
• Relationship dynamics, household routines
• The degree of social support (or isolation)
• Social communication and sensory/social load: If you experience social communication differences or get depleted by frequent social contact (common in neurodivergence), the expectation of more gatherings (iftars, family visits, taraweeh) can increase stress. Planning for clear boundaries, recovery time, and manageable attendance can help you stay connected without burning out.

The good news: planning focuses on what you can influence and reduces the load of what you cannot.

Practical Ramadan planning: inner factors (mindset + coping)

1) Set a “sustainable intention,” not a perfectionistic rulebook
Choose 2–3 spiritual goals and 1–2 wellbeing goals. Consistency beats intensity.

2) Practice self-compassion as an Islamic and psychological principle
Allah says: “Allah does not burden a soul beyond what it can bear” (Qur’an 2:286).
Self-compassion is not lowering standards; it’s pacing yourself so you can keep going.

3) Protect sleep like an act of worship (because it protects your character and performance)

• Aim for a stable sleep/wake “anchor” (same wake time most days).
• If possible, add a short nap (20–30 minutes) to reduce irritability and errors.
• Reduce screen time 30–60 minutes before bed.

4) Have a “stress plan” for your top triggers
Write down:

• My likely triggers: ______
• Early warning signs: ______
• My best coping tools: short walk, dhikr, reciting Qur’an, journaling, brief time-out, reaching out to support.

5) If you have a history of relapse, panic, or disordered eating, plan clinically
Discuss a Ramadan plan with your clinician early: sleep targets, medication timing, therapy check-ins, and a “what to do if symptoms spike” protocol.

Practical Ramadan planning: outside factors (schedule + boundaries)

1) Design your “Ramadan week template”
Block your essentials first: sleep, work, iftar, a short daily Qur’an/worship slot, and one recovery activity.

2) Set kind boundaries around social obligations
A simple script helps, e.g.:
“Thank you. This Ramadan I’m pacing myself. I’ll join on the weekend / for a shorter time.”

3) Reduce decision fatigue (meal + finance planning)
Simple iftar/suhoor plans lower stress and help mood stability. If finances are tight, decide early what “realistic generosity” looks like for you.

4) Plan so you still have energy for the last ten nights
Think of Ramadan as a marathon. Smart pacing in the first three weeks helps you preserve emotional and physical resources so you can increase worship in the last ten nights, seeking Laylat al-Qadr and Allah’s pleasure (ridā) and reward (Qur’an 97:3).

When to seek extra support

Consider speaking to a professional if you notice:

• Several nights of severely reduced sleep, escalating anxiety/panic, mood swings, or relapse warning signs
• Compulsive overeating/restriction urges returning strongly
• Persistent depression, hopelessness, or inability to function

Early support is often the difference between a difficult week and a difficult month.

Closing note

Ramadan is not only about what we do, it’s about what we become: more intentional, more grounded, more connected to Allah and to others. A good plan doesn’t reduce spirituality; it protects it.

If you’d like support building a personalized Ramadan plan, especially around stress, sleep, anxiety, low mood, or balancing religious goals with a demanding life: I offer faith-sensitive psychological support at Insights Psychology.

About the author

Muhammad Kasprowicz is a Wellbeing and Psychology Coach at Insights Psychology. He specializes in cross-cultural psychology and Islamically integrative practice, combining faith-based values with evidence-based methods (CBT/DBT-informed). He supports adults and young adults in Arabic, English, and German.

References

Ahmed, D. R., Al Diab Al Azzawi, M., Ahmed, J. O., Elzahaby, A., Hussein, A. M., … Heun, R. (2025). Systematic review reveals mental health benefits of Ramadan fasting with mixed effects on sleep quality and cognitive functioning. Discover Psychology, 6, 2. doi:10.1007/s44202-025-00553-y

Chawla, S., Beretoulis, S., Deere, A., & Radenkovic, D. (2021). The Window Matters: A systematic review of time restricted eating strategies in relation to cortisol and melatonin secretion. Nutrients, 13(8), 2525. doi:10.3390/nu13082525

Eddahby, S., Kadri, N., & Moussaoui, D. (2014). Fasting during Ramadan is associated with a higher recurrence rate in patients with bipolar disorder. World Psychiatry, 13(1), 97. doi:10.1002/wps.20113

Faris, M. A. I. E., Jahrami, H. A., Alhayki, F. A., Alkhawaja, N. A., Ali, A. M., Aljeeb, S. H., Abdulghani, I. H., & BaHammam, A. S. (2020). Effect of diurnal fasting on sleep during Ramadan: A systematic review and meta-analysis. Sleep and Breathing, 24(2), 771–782. doi:10.1007/s11325-019-01986-1

Heun, R. (2018). A systematic review on the effect of Ramadan on mental health: Minor effects and no harm in general, but increased risk of relapse in schizophrenia and bipolar disorder. Global Psychiatry, 1(1), 7–16. doi:10.52095/gpa.2018.1323