Ramadan brings unique routines, with pre-dawn meals (Suhoor) and late-night prayers (Taraweeh) leading to altered sleep patterns and an accumulation of “sleep debt.”
During Ramadan, the early starts and late evenings can lead to chronic sleep deprivation. Sleep “debt” refers to an accumulated loss of sleep over an extended period, and research has shown sleep “debt” impairs cognitive function and reduces energy levels.
Sleep Debt During Ramadan
Last year, Ultrahuman introduced Ramadan Mode, which formed the basis of an eight-week Ramadan Sleep Debt Study. The aim was to understand users’ sleep patterns during the fasting month.
The study found that Ultrahuman Ring AIR users delayed bedtime by 70+ minutes due to Suhoor and late-night prayers. What’s more, users experienced a consistent 5% weekly decline in sleep index scores throughout Ramadan. Heart rate variability (HRV), stress levels, and recovery scores were also impacted.
The Ramadan study also found that women napped less, and relied more on night sleep, which impacted their overall recovery.
And even when Ramadan was over, users’ sleep took over two weeks to normalize.
Introducing Ramadan Mode
Ramadan Mode on Ultrahuman Ring AIR recalibrates the Ultrahuman sleep tracking algorithm to adapt to the unique sleep profile of the month. It upscales the benefits of naps to the overall sleep index score, and modifies HR and skin temperature-based recovery scores to account for fasting. Ramadan Mode is designed to help users understand their recovery rather than judging sleep by the standard model.
Ramadan Sleep Debt Study found that nap durations increased by 16% while recovery metrics remained lower, which indicates that the length and timing of naps are crucial.
So Ultrahuman’s Ramadan Mode offers users personalized recommendations on when and how long to rest, based on their unique physiology.
Benefits of Ramadan Mode
Our study of Ramadan Mode users showed clear benefits, which led to improved recovery metrics.
Users of the feature in Ultrahuman’s Ramadan Mode Configuration (RMC) group:
- Maintained stable sleep scores throughout Ramadan, preventing the decline seen in users of standard sleep mode.
- Experienced higher heart rate variability (HRV), a key indicator of better recovery and reduced stress.
- Displayed less movement during sleep, suggesting deeper, more restful sleep.
In comparison, users of standard sleep monitoring (DSD) group:
- Experienced an 11% drop in sleep quality index due to disrupted routines.
- Reported increased sleep fragmentation, meaning more frequent wake-ups and difficulty maintaining deep sleep.
- Lower heart rate variability (HRV) was reported, indicating poorer recovery and higher physiological stress levels.
How to maximize sleep this Ramadan
- Enable Ramadan Mode
If you have an Ultrahuman Ring AIR, enable Ramadan Mode to unlock personalized sleep insights and recommendations.
- To get started, simply follow these steps to unlock personalized insights for your Ramadan routine:
- Open the app and go to your profile.
- Tap the settings icon in the top right corner.
- Toggle on the Ramadan Mode option.
- Nap Smart
The timing and duration of naps are crucial. While everyone has unique needs, a 20-40 minute nap in the afternoon will help you stay on top of sleep debt without disrupting your natural rhythm — keeping your HRV high.
- Stay Consistent
Just like in normal life, try to maintain a consistent schedule — even within your Ramadan routine. Sticking to a regular wake-up time for Suhoor can help minimize circadian disruptions and support better sleep quality.
Conclusion
The schedule across the month of Ramadan can lead to an accumulation of sleep “debt” that can impact energy levels and cognitive function – especially for women. Ultrahuman Ring AIR’s Ramadan Mode helps users to understand their sleep patterns, advise when to take naps to reduce sleep “debt” and recalibrates the sleep index score to better reflect sleep and recovery during Ramadan.
Reduced fatigue and “sleep debt” during Ramadan can help users stay mindful, focused, and spiritually engaged during fasting and worship. That means increased energy for family gatherings, prayers, and social activities.
Ramadan Mubarak to all.
