Mood During Ramadan: Spirituality, Sleeplessness and Emotional Changes

Mood during Ramadan can swing between deep calm and exhaustion. Learn how sleep changes, spiritual expectations and emotions interact, and how to find balance.

The first evening of Ramadan. The sound of the Ramadan drummer in the neighbourhood, the tarawih prayers rising from the mosque, the plate of dates on the table that has stayed the same for years... For many people this month is the most peaceful and meaningful time of the year. Two weeks later, the same person may fail to wake to the morning alarm and feel tired, absent-minded and strangely sad. Mood during Ramadan is not a single colour: on one side there is the warmth that comes from spirituality, sharing and being together; on the other, the burden created by a changed sleep routine, a packed social schedule and the expectation that "I must spend this month as it deserves." In this article we look at why our emotions fluctuate during Ramadan, the role that changes in sleep play in these fluctuations, the guilt that comes with spiritual expectations, and ways of spending the month in a more emotionally balanced way.

Why Does Mood During Ramadan Change?

Ramadan is a period that changes almost the entire rhythm of everyday life at once. Mealtimes, sleeping times, social relationships and the things that occupy the mind all shift. It is natural for emotions to follow this change.

Common emotional changes during this period include:

• Marked tiredness and absent-mindedness at certain times of the day
• Sudden relief and cheerfulness after iftar, followed by heaviness
• Increased sadness or racing thoughts during the night
• Reluctance and low motivation creeping in towards the middle of the month
• Swinging between moments of deep spiritual peace and the feeling "I'm not doing enough"
• Joy as the holiday approaches, mixed with a kind of bittersweet farewell

Different emotions can also come to the fore at different stages of the month. In the first days, while the body tries to adjust to the new routine, tiredness and headaches are prominent; at the same time, excitement and a sense of renewal are high. Towards the middle of the month the habit settles, but accumulated sleep loss begins to show and motivation may drop. In the final days, the rush of holiday preparations and the sadness of a period coming to an end are felt together. Mood during Ramadan therefore does not follow a single line; knowing which stage of the month you are in makes what you feel less surprising.

None of these fluctuations is, on its own, a sign of a problem. But understanding where each emotion comes from makes it easier to relate to them more consciously. If increased irritability while fasting is more noticeable for you, we discuss this in detail in our article on irritability while fasting.

What Is Good About Ramadan: Rhythm, Meaning and Togetherness

It would be incomplete to talk about Ramadan's effect on mood only in terms of its difficulties. For many people, this month also contains elements that are psychologically nourishing.

A shared rhythm

Sitting down at the table at the same time, waiting together and breaking the fast at the same moment creates a strong sense of community among people. This rhythm, shared not only within the family but in the neighbourhood, at work and across society, strengthens the sense of belonging.

Meaning and self-restraint

Choosing to abstain from something, and doing so for the sake of a value, gives many people a sense of confidence in their own willpower. For some, Ramadan opens up space for the reflection, gratitude and self-examination that are put off all year.

Sharing and helping one another

Inviting a neighbour to the iftar table, helping those in need, volunteering at a soup kitchen: contributing to others is, as research also shows, among the behaviours that support a person's own wellbeing.

The family meeting at the same table

Family members who come home at different times throughout the year and eat standing up or in front of a screen often sit down at the same table at the same time during Ramadan. These meals, where phones are put aside and people talk about how their day went, are small but valuable moments that strengthen family bonds. Years later, many people remember Ramadan most of all through the conversations around these tables.

Noticing these nourishing aspects and consciously making time for them can be a balancing resource on difficult days.

How Are Emotions Affected When Sleep Is Disrupted?

One of the factors that most affects mood during the month is sleep. Getting up at some hour of the night for suhoor, going to bed late after tarawih and visits following iftar, and leaving early for work or school in the morning: when these three come together, sleep is both shortened and broken.

The effects of sleep loss on emotions are well known:

• The capacity to regulate emotions decreases; small events produce bigger reactions
• The tendency towards negative thoughts increases and pessimism about the future becomes more pronounced
• Attention and memory weaken, creating a sense of a "foggy" mind during the day
• The capacity for enjoyment drops, and even things you love can feel tiring

Broken sleep is especially challenging for certain groups: parents of young children, shift workers, young people preparing for exams, and people who already have sleep problems.

Protecting sleep during Ramadan

• Plan your total sleep. Splitting night-time sleep into two parts, before and after suhoor, may be unavoidable. In that case, make sure the two parts add up to enough.
• Go back to sleep straight after suhoor. Looking at your phone or watching television after suhoor makes it harder to fall asleep again. Keeping the lights low and staying away from screens eases the transition.
• Make use of a short afternoon nap. If possible, a short nap of twenty to thirty minutes in the afternoon can help make up the shortfall. Long naps, or naps taken late in the day, can disrupt night-time sleep.
• Limit your evening schedule. Accepting an iftar invitation or hosting guests every evening keeps pushing sleep back. Set aside some evenings of the week to spend quietly.

If you had sleep problems before Ramadan too, the suggestions in our article on how to overcome insomnia may also guide you.

Spiritual Expectations and Guilt: "I'm Not Having a Good Enough Ramadan"

For many people, Ramadan is an opportunity for spiritual renewal. But this opportunity can sometimes turn into an expectation of performance: reading more every day, never losing your temper, never missing a tarawih prayer, making every iftar abundant and full of guests. When these expectations are not met, a person may experience intense guilt and a sense of inadequacy.

Let's say that this Ramadan you set yourself the goal of reading a certain amount every day. Because of pressure at work and tiredness, you fell behind in the first week. At some point the thought appeared: "I can't catch up anyway; it would have been better not to start at all." This "all or nothing" thinking can also take away the peace that Ramadan could give you.

At this point it may help to remember that:

• Spirituality is not a race or a league table. What a person does within their own circumstances, as far as their strength allows, is meaningful.
• Adjusting goals to the conditions of your life is not failure but realism.
• Comparing other people's Ramadan, especially as it is shown on social media, with your own increases guilt.
• Being compassionate towards yourself is an attitude that is also valued in many faith traditions.

Spending Ramadan as it deserves does not mean spending it flawlessly; it means spending it sincerely, within your own strength and circumstances.

Those Who Cannot Fast and Those Living With Mental Health Difficulties

Being unable to fast for health reasons

Many people cannot fast because of a chronic illness, pregnancy, breastfeeding, old age or medication they take regularly. They sometimes struggle with questions from those around them, or with their own inner feeling of "I'm falling short". Being different in a month when everyone sits down at the same table can make a person feel lonely and left out. Yet protecting one's health is a responsibility that is valued in many religious understandings too. There are also many ways in which these people can take part in the sharing, togetherness and reflection that Ramadan offers.

Those living with a mental health condition

For people living with a condition such as depression, an anxiety disorder or a mood disorder, changes in sleep and eating patterns can have more pronounced effects. Some mood difficulties are particularly sensitive to disrupted sleep. For this reason, people who take medication regularly or who are undergoing treatment should always talk to their psychiatrist before fasting. Changing the timing or dose of medication on your own can have serious consequences.

How Can You Look After Your Mood During Ramadan?

Simplify your schedule

Ramadan's social intensity can be both lovely and tiring. You do not have to accept every invitation. Spending some evenings only with your family, or on your own, helps you conserve your energy.

Daylight and movement

Spending some time in daylight during the day, taking short walks and doing some light movement after iftar supports both your sleep pattern and your mood.

Make a plan for iftars alone

For people who live far from their families, who live alone or who have lost a loved one, iftar time can be the moment when loneliness is felt most. Joining iftar tables organised by municipalities or charities, planning an iftar with a friend, or breaking the fast at the same moment as your family over a video call can ease this loneliness.

Keep balance at the iftar table

Eating quickly and heavily after a long period of hunger can bring brief relief followed by intense sluggishness and lethargy. Opening iftar with something light, eating slowly and drinking enough fluid until suhoor can reduce emotional ups and downs in the evening. If you have a particular dietary condition, consult your doctor.

Note down your feelings

Tracking how you feel during the day with brief notes lets you see which hours and which situations challenge you most. This awareness guides you in adjusting your schedule. For example, noticing that you feel sadder the day after each evening visit gives you concrete information for reconsidering how often you accept invitations.

Be prepared for after the holiday

When Ramadan ends, some people may feel a sense of emptiness. The rhythm, sense of community and spiritual intensity that the month brought suddenly fade. During this time, continuing one of the good habits you developed in Ramadan, such as an evening walk, a short moment of silence or helping others, can ease the transition.

When Should You Seek Professional Support?

The emotional fluctuations experienced during Ramadan are usually temporary and settle when the month ends. However, it may be helpful to see a professional if:

• You have felt low, hopeless or unmotivated most days for more than two weeks
• Sleeplessness continues after Ramadan has ended
• Feelings of guilt and inadequacy are noticeably affecting your daily life
• The symptoms of a previously diagnosed mental health condition have clearly increased during this period

If you are having thoughts of harming yourself or ending your life, do not stay alone; in an emergency call 112 (emergency services) and reach out to someone you trust straight away.

In therapy, a cognitive behavioural therapy (CBT) approach is used to identify "all or nothing" thinking, excessive guilt and patterns of self-criticism, and to assess them from a more balanced perspective. Concrete plans are made to support sleep and daily rhythm. Within a framework that respects the person's faith and values, the aspects of those values that support mental health are also strengthened. If you are struggling with your mood, you can draw on support in the area of depression and mood.

Frequently Asked Questions

Why do I feel sadder during Ramadan?

Changes in sleep, tiredness, being far from family or remembering loved ones who have died can increase sadness during this period. Ramadan is also a month of reflection; this turning inward can sometimes bring suppressed emotions to the surface. If the sadness lasts for weeks and affects your daily life, you might consider seeking support.

I take psychiatric medication regularly. Can I fast?

You should always make this decision together with your psychiatrist. Because the timing and way of taking medication may change with fasting, it is important not to make any adjustments on your own. Your doctor can suggest a plan suited to your situation.

I can't sleep after suhoor. What can I do?

Keeping the lights low after suhoor, staying away from screens and avoiding heavy food can make it easier to get back to sleep. When you cannot sleep, rather than tossing and turning in bed for a long time, it can help to do something calm for a short while and then try again.

Is it normal to feel empty after the holiday?

Yes, this is a feeling many people experience. When the intense rhythm, sense of community and search for meaning that lasted a whole month suddenly fade, a sense of emptiness can arise. Continuing a habit that made you feel good during Ramadan helps soften this transition.

• #mood during Ramadan
• #sleep routine
• #spirituality
• #emotional wellbeing
• #iftar

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Eda Erkan Alapala

Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.

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