As Ramadan approaches, households across the Gulf are preparing for iftars, family gatherings and late-night social traditions. But alongside spiritual and social preparations, health experts say it is equally important to prepare the body and mind for the shift in routines that fasting brings.
Sudden changes to sleep, eating habits and caffeine intake can lead to headaches, fatigue, irritability and digestive discomfort. UAE-based specialists are encouraging residents to begin gradual adjustments now to ease the transition into the holy month.
Psychologist Devika Mankani from The Hundred Wellness Centre in Dubai explains that the early days of Ramadan should be viewed as an adjustment phase rather than a setback.
“The body is adapting, not breaking down,” she says. “When people expect the first week to feel different, they are less likely to become self-critical or push themselves too hard.”
Consistency matters more than intensity
Ramadan can enhance mindfulness, discipline and social connection, but abrupt schedule changes may temporarily affect mood and concentration. Mental health professionals recommend adopting realistic expectations and sustainable routines.
Practising self-compassion — through kinder self-talk and flexible daily goals — can significantly reduce stress and anxiety. Mental health coach Pavan Nihalani suggests starting each day with intention-setting and ending it with gratitude reflection to maintain emotional balance.
These small habits can anchor daily life and help fasting individuals stay focused and calm.
Gradual sleep adjustments are key
Late-night meals and early suhoor wake-ups often disrupt sleep cycles. Experts recommend shifting sleep schedules in small increments before Ramadan begins or focusing on improving sleep quality.
Psychologist Asra Sarwar from Aster Clinic Dubai notes that people who slowly adjust sleep, meals and caffeine intake cope better during fasting. Protecting rest through earlier wind-down routines, short naps and reduced screen time at night can stabilise mood and energy levels.
“Planning sleep is not a luxury — it’s a mental health strategy,” adds Mankani.
Strengthening gut health before fasting
Changes in eating patterns during Ramadan can trigger bloating, indigestion and constipation. Gastroenterologist Dr Giovanni Leonetti of Cornerstone Clinic emphasises that preparing the digestive system is essential.
A diet rich in fibre — including vegetables and whole grains — alongside probiotic foods such as yoghurt and fermented products can support gut balance. Reducing processed foods and excess caffeine while practising mindful eating also prepares the stomach for fasting hours.
A well-supported digestive system helps regulate energy and metabolism throughout the month.
Reducing caffeine and nicotine withdrawal
Headaches and irritability during the first days of Ramadan are often linked to caffeine and nicotine withdrawal. Dietitian Ruba ElHourani of RAK Hospital advises gradually cutting back on caffeinated drinks, sugary foods and salty processed meals in the weeks leading up to fasting.
Switching to low-caffeine alternatives like herbal or black tea can ease symptoms. Smokers are encouraged to reduce intake gradually or use nicotine patches to manage withdrawal.
A gentle reset stabilises energy levels and appetite, making the first days of fasting more manageable.
Embracing gentler routines
Wellness experts say Ramadan preparation is also about slowing down mentally. Incorporating mindful breathing, light stretching, meditation or journaling can support emotional balance.
Shalin Balasuriya, co-founder of Spa Ceylon, explains that easing into a calmer rhythm helps the body and mind accept temporary changes in productivity. Dermatologist Dr Rasha Abdelfatah Sheta adds that planning wellness routines — from nutrition to self-care — fosters a sense of control and calm.
Approaching Ramadan as a time of restoration rather than pressure can create a healthier and more positive mindset.
A smoother path into the holy month
Health specialists agree that thoughtful preparation allows individuals to enter Ramadan with steadier energy, improved mood and fewer physical discomforts. Gradual adjustments to sleep, diet and daily habits help families focus less on strain and more on the spiritual and communal meaning of the month.
By preparing early, residents can experience Ramadan as a period of reflection, balance and renewal.
