Optimal Mental Performance During Fasting in Ramadan

Fasting causes noticeable biological changes in the body, affecting sleep patterns, energy levels, and eating/drinking schedules. These changes can impact mental performance. Research in neuroscience and metabolism suggests that productivity during fasting is largely about timing tasks and managing energy, rather than fasting itself. Choosing the right times for mental work can maintain—or even enhance—focus.

1. Right After Suhoor: Deep Focus

Why it works:

• Blood glucose levels are stable.

• Glycogen stores are not yet depleted.

• A protein- and healthy-fat–rich suhoor (eggs, dairy, nuts, avocado) provides slow-release energy, preventing sudden drops in concentration.

Best tasks:

• Deep writing or analysis

• Strategic planning

• Creative work

Optimal duration: 2–3 hours

2. Early Morning (After Fajr until Mid-Morning): Steady Focus

Why it works:

• Dehydration is minimal.

• Glucose has not yet dropped significantly.

• Circadian rhythm maintains high alertness.

Best tasks:

• Important meetings

• Report completion

• Moderate analytical thinking

3. Pre-Iftar: Natural Energy Dip

Why it works:

• Blood glucose declines.

• Dehydration accumulates.

• Habitual caffeine withdrawal may occur.

• Mental fatigue reduces attention control.

Best tasks:

• Routine work

• Simple review or organization

• Email management

• Non-creative administrative tasks

Tip: Light physical activity like walking is recommended.

4. After Iftar: Gradual Return to Mental Activity

Why it works:

• Blood flow temporarily shifts to digestion (45–90 minutes of low alertness).

• Once glucose stabilizes and the body is rehydrated, mental performance returns.

• Studies on intermittent fasting suggest an increase in BDNF, which supports neural plasticity and mental clarity.

Best tasks:

• Moderate studying

• Planning

• Calm learning

• Reading

5. Sleep and Mental Performance

• Partial sleep deprivation reduces short-term memory, attention, and processing speed.

• Although sleep may be fragmented in Ramadan, maintaining 7 hours total (night + nap) is crucial for cognitive stability.

Summary

• Deep mental work: after Suhoor

• Steady analytical work: early morning

• Light tasks: pre-Iftar

• Gradual mental return: post-Iftar

• Ensure adequate sleep for optimal cognitive function