The holy month brings spiritual renewal and self-discipline but the shift in daily routines can take a toll on sleep patterns, leaving many feeling drained and irritable. Many of us face these situations during Ramadan as heat and hunger sap us of our energy and make us lose precious work time during the day. As we scramble to complete unfinished work at night, we deprive ourselves of rest.

Nayma Hasan, a lifestyle coach from Nayma Hasan Health and Lifestyle Coaching understands that the body loses steam faster during the month. While giving a previous interview to The Daily Star, Hasan said, "The first few days of Ramadan are harder than later ones due to the body trying to deal with all sorts of deviations."

However, the young coach does not believe in a blanket routine during Ramadan. She feels that everybody is different and some people are better at holding on to their energy levels than others.

"It is important to know what is the natural state of one's body. If someone's lifestyle allows them to work deep into the night and claim the right amount of sleep during the day comfortably, then great. However, there must be consistency in the routine they follow," she added.

Nayma affirmed that contrary to popular belief, it is not just a change in the routine that causes sleep disruptions during this month. Many habits that are associated with Ramadan, like overeating and not hydrating enough, can also lead to insomnia by throwing off a body's circadian rhythm, and making it harder to stay asleep through the night.

"The body syncs with light and dark — it is programmed to work when it is light outside and to rest when it turns dark. A disruption to this rhythm may lead to cognitive and behavioural problems like diminished focus, attention and motor skills and memory issues," Hasan opined.

Dehydration can also cause painful leg cramps which can wake you up in the night. Similarly, as fasting does not allow drinking water throughout the day, people often compensate for it in the later part. This can lead to frequent trips to the washroom, disrupting sleep.

Sleep experts say that avoiding the blue light of the phone an hour before sleeping can help keep the mind from overstimulating. Journaling or making to-do lists for the following day can help declutter the mind. Breathing exercises or physical activity before sleeping can also help regulate the heart, and hot or cold showers as well as some types of tea such as chamomile can help relax the body.