One of the more daunting tasks during Ramadan with the long days and short nights is getting enough sleep. Creating a schedule that is able to balance work, prayer, and sleep during the weekdays is essential to make the most of Ramadan. There are four main things you need to schedule in your day: prayer times, Suhoor and Iftar meals, time for extra worship, and sleep. Here is a sample schedule for working individuals:
Before going to bed for the night, it is important to prepare your Suhoor meal so you don’t have to spend time doing this in the morning. A healthy option is to make overnight oats with milk and fruits - filling and healthy. Eating healthy food should be a priority, as it will give you the energy to sustain you during the day and night. Fried foods can make you lethargic.
Since your Suhoor is prepared, it is easy to sleep in longer before then. It is Sunnah to eat Suhoor until the time for Fajr comes in. Fajr is a great time to set aside for reciting the Quran in Arabic. Ramadan is the month of the Quran, and one should recite as much as they are able to, which is a different amount for each person. Some of us have time to take a nap before going to work at this time.
Since we are fasting, our lunch break during work is a great time to dedicate to worship. You can ponder the meaning of the Quran that was recited in the morning.
At this point, most of us are exhausted, and it is a good time to take an afternoon nap. It is important to wake yourself up early enough to prepare your Iftar meal or other chores and leave time out for worship.
This is a good time to wake up and prepare your meal and set it aside. The time before you open your fast is a virtuous time. A Dua made then by a fasting person is accepted. It’s great to have a list of Duas prepared before Ramadan so you can use this special time to talk to Allah and make Dua with proper etiquette.
Open your fast and rest before the night prayer.
The amount of extra worship you engage in is up to you, depending on how much sleep you need. Remember the obligatory prayers are more important than the supregatory prayers - so choose based on your schedule. Praying Isha and Fajr at the Masjid during Ramadan is as if you prayed the entire night. Allah is very Merciful to us so don’t put pressure on yourself.