The first week of Ramadan can be a challenging time, especially for those juggling work, fasting, and the demands of daily life. It's common to feel drained and sluggish, making it difficult to focus and get through the workday. However, there are strategies to help you navigate this period with energy and focus. According to psychological expert Suzanna Atshik Joz from Karabük University, here are 8 practical ways to make your first week of Ramadan more productive and less exhausting:
Why Do We Feel Exhausted During the First Week of Ramadan?
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A Battle with the Alarm Clock… and a Victory for Sleep The first battle begins the night before Ramadan, where you stay up for Taraweeh prayers or have a late suhoor, convincing yourself that "five more minutes" won't hurt. But those five minutes stretch into several snooze cycles, leaving you feeling tired when the alarm rings. You drag yourself to work, groggy, and it feels like your body is physically present but your mind is stuck in bed.
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Low Battery… No Charger During fasting hours, your body is running on low fuel. As your blood sugar levels drop, fatigue sets in, and even simple tasks start to feel like monumental challenges. Meetings become endurance tests, and you may feel mentally drained long before it’s time for iftar.
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Caffeine Withdrawal… When Your Mind Demands Its Fix If you usually start your day with coffee, Ramadan is a wake-up call: Are you productive because of your skills or because of caffeine? The abrupt stop in your caffeine intake leads to withdrawal symptoms like headaches, irritability, and sudden drowsiness. Suddenly, even easy tasks feel overwhelming.
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Long Work Hours… or Long Hours of Hunger? On normal days, work time passes quickly with breaks and snacks. However, in Ramadan, time feels like it drags. Every hour seems like a minute, and as lunchtime approaches, the hunger pangs and lack of food become a struggle to focus. How can you make the day pass smoothly without turning it into a race against fatigue and hunger?
How to Beat Fatigue and Be Productive During Ramadan
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Partner with Your Sleep... Don't Fight It Instead of random, broken sleep, create a regular routine. Sleep as early as possible, and take a short 20-minute nap in the afternoon to recharge without affecting your night’s sleep. If you’re used to staying up late, avoid using your phone before bed because its blue light can trick your brain into thinking it’s still daytime. A good, restful sleep will set you up for a more focused, less exhausting day.
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Fuel Smartly… Not Just at Iftar What you eat during suhoor can either be your source of strength or a reason for fatigue. Choose a meal rich in protein, fiber, and healthy fats, like oats with milk and nuts or eggs with whole grain bread. Avoid sugary or heavy foods that lead to rapid energy crashes. Also, don’t forget to hydrate—drink enough water between iftar and suhoor to prevent dehydration, which can be just as draining as hunger.
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Change Your Work Approach… Don’t Challenge Your Body Don’t treat work like an endurance test. Organize your tasks so that you focus on more mentally demanding work in the morning when your energy levels are higher. Save the last hours of your day for routine tasks or light meetings. Use your breaks to move your body instead of scrolling through your phone—take deep breaths, walk around, or even do some light stretching. Movement boosts your energy more than you might think.
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Negotiate with Hunger… Don’t Let It Control You Don’t let the thought of hunger and fatigue dominate your day. Focusing on how tired you are only amplifies the feeling. Instead, distract yourself with positive tasks: take on new challenges, listen to motivating podcasts while working, or break your day into smaller accomplishments so you feel a sense of progress. And most importantly, change how you view fasting—not as an obstacle, but as an opportunity to strengthen your self-discipline and rediscover your inner strength.
By following these strategies, you can ensure that your first week of Ramadan is both productive and less exhausting. It's all about adjusting your habits, managing your energy wisely, and embracing the month as a time for personal growth and reflection.
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