Written by Wassan Alhashimi, Professional Development and Recruitment Coordinator at Minds Ahead
What is Ramadan?
Ramadan is the holiest month in the Islamic calendar, observed by Muslims worldwide as a period of fasting, prayer, reflection, and community. It commemorates the month in which the Quran was revealed to the Prophet Muhammad. During this time, Muslims fast from sunrise to sunset, refraining from food, drink, smoking, and other physical needs during daylight hours.
When Does Ramadan Take Place?
Ramadan follows the lunar calendar, meaning its dates shift by about 10–12 days each year. It lasts for 29 or 30 days, depending on the sighting of the moon, which is usually seen the night before the 1st of Ramadan. The month ends with Eid al-Fitr, also known as ‘Big Eid’, a significant celebration marking the conclusion of fasting and a time of joy, feasting, and charity.
Who Participates in Ramadan?
Fasting during Ramadan is mandatory for all healthy, adult Muslims. However, there are exceptions for children, the elderly, pregnant or nursing women, travellers, and those who are ill. While young children are not required to fast, many start practising for short periods, such as half-days, as they prepare for full participation in their teenage and adult years.
Rules Around Fasting
The daily fast begins at sunrise after Suhoor (a pre-sunrise meal) and ends at sunset with Iftar (the meal to break the fast). Beyond refraining from food and drink, fasting also includes avoiding negative behaviours such as gossip, arguing, or dishonesty. It is a time for heightened spirituality, increased prayer, and acts of charity.
The Meaning Behind Ramadan
Ramadan is not just about refraining from food; it is a deeply spiritual time meant for self-discipline, gratitude, and reflection. It encourages Muslims to develop empathy for those who are less fortunate and to focus on their relationship with God. Many dedicate themselves to additional prayers, reciting the Quran, and performing good deeds.
Impact on Students in School
For young students who choose to fast, Ramadan can present unique challenges in the school setting. Fasting students may experience:
- Fatigue and Lower Energy Levels: As the day progresses, hunger and dehydration can lead to tiredness and reduced physical activity.
- Decreased Concentration: Some students may struggle with focus, particularly in the afternoon.
- Changes in Social Engagement: Students might avoid physical activities during breaks or may prefer quieter environments instead of the playground.
How Educators Can Support Fasting Students
- Be Considerate: If possible, try to avoid scheduling physically demanding activities or exams later in the day or during the month of Ramadan.
- Offer Alternative Spaces During Lunch: Some students may prefer to spend lunch breaks in a quiet area rather than in the dining hall.
- Encourage Understanding Among Peers: Educating classmates about Ramadan can foster empathy and inclusivity.
- Be Flexible and Understanding: If students appear tired or less engaged, offering patience and support can make a big difference.
It’s important to acknowledge that everyone’s experience of Ramadan is different. Culture, family traditions, and even everyday circumstances can shape how each person observes the month. For example, some students may choose not to fast if Ramadan falls during exam season, as fasting can affect concentration and energy levels. Others may be advised by their families not to fast during extremely hot months, particularly in countries where daylight hours are long, and dehydration becomes a serious concern.
Additionally, some families may put more emphasis on other aspects of Ramadan, such as increased prayer, charity, or self-reflection, rather than strict fasting. It’s essential to recognise that while fasting is a significant part of Ramadan, it is not the only way people participate in this holy month.
Understanding these differences can help create a more supportive and inclusive environment for students, ensuring they feel respected and accommodated, regardless of how they observe Ramadan. However, it is important to keep in mind that no matter how someone observes Ramadan, the changes in daily routines can also influence mental health in various ways.
Potential Mental Health Challenges
- Sleep Disruption: The altered sleep schedule, with late-night prayers and early morning meals (Suhoor), can lead to insufficient sleep, resulting in fatigue, irritability, and reduced cognitive function.
- Social Isolation: Although Ramadan emphasises the importance of community, individuals living away from family or in non-Muslim-majority areas may experience feelings of loneliness, potentially contributing to depression or anxiety.
- Physical Health Concerns: Extended fasting can cause dehydration and low blood sugar levels, leading to headaches, dizziness, and mood fluctuations, which can negatively affect mental well-being.
Strategies to Maintain Mental Health During Ramadan
- Prioritise Physical Health:
- Balanced Diet: Consuming a healthy, well-balanced diet during non-fasting hours is crucial, as the food you eat can greatly affect your mood. Including slow energy releasing foods such as Oats, nuts and seeds can help maintain energy levels throughout the day.
- Hydration: Keeping track of water intake during non-fasting hours can help prevent dehydration, which can impact mood and energy.
- Maintain a Healthy Sleep Routine:
- Daytime Naps: Incorporating short naps during the day can help lessen fatigue caused by disrupted night time sleep, improving mood and cognitive function.
- Connect with Others:
- Social Engagement: Ramadan offers numerous opportunities to connect with family, friends, and community members through shared meals, prayers, and learning sessions. These social interactions can enhance happiness and provide emotional support.
- Community Activities: Participating in events and community gatherings promotes a sense of belonging and can ease feelings of isolation.
- Practice Mindfulness and Reflection:
- Meditation and Prayer: Engaging in mindfulness practices, such as meditation and prayer, can reduce stress and promote emotional well-being.
- Seek Professional Support if Needed:
- Mental Health Resources: If experiencing feelings of depression, anxiety, or overwhelming stress, seeking support from mental health professionals is important.
Ramadan is a time for spiritual growth and community bonding. By recognising the potential mental health challenges and implementing strategies such as maintaining a balanced diet, ensuring adequate sleep, and practising mindfulness, individuals can navigate this holy month while supporting their mental well-being. If you know someone who is observing Ramadan, checking in on them with kindness and understanding can make all the difference, offering them support and strengthening your connection.
By increasing awareness and making small adjustments, we can create a supportive and inclusive environment for students and colleagues observing Ramadan. This simple consideration can help foster mutual respect and understanding within the school and communities.
Further Reading:
The effect of Ramadan fasting on mental health and some hormonal levels in healthy males
Ramadan Reset: A Mental Health Guide for All
Mental Health, Sleep Quality, and Psychological Well-Being during the Holy Month of Ramadan