The land is quiet. It’s 3am. Morning prayer and the day’s fast have not yet begun. But still, people are stirring. There is a quiet dhikr that hums across the Medina of Marrakech, grazing the rooftop of The Mellah Hotel. The old city is hazy. I watch women rhythmically fold dough, their lips moving in meditative praise as they prepare suhoor, the pre-dawn meal. There is purpose in their movements.
From the rooftop, I see worshippers on the streets below heading to their sanctuaries, led by candlelight and a sleepy desire to find solitude in the quiet corners of a mosque. Last night’s guests have not yet found sleep. Instead, they sit in loose circles reading pages of spiritual poetry with cups of mint tea and dates decorating the table.
It’s Ramadan. The air is laced with longing as creation calls out to the Creator. In these long nights, we meet versions of ourselves that are foreign in the starkness of daylight.
It’s said that Prophet Muhammad (PBUH) would spend the last 10 days of Ramadan in spiritual seclusion. In these soft hours, I realise why. The month is a sacred pause. Our bodies, exhausted from fasting, feel more fragile as we become aware of our finite energy. Still, we choose long hours in prayer and in service to others. Whether in the old city of Marrakech, the valleys of Jordan or downtown Dubai, the call to slow down and introspect is ever-present.
“Ramadan is the only time of the year when I stop worrying about what’s next,” says Shahd Batal. “It feels like a hard reset – a month of surrender, peace and worship. I cherish my routines, from taraweeh nights to my favourite Ramadan series and potluck iftars. The core aim of worship has remained the same, but with age my goals have softened. They’re less about rigid targets and more about how I want to leave the month feeling and which habits to carry forward. I used to see Ramadan primarily as a time of isolation, which I still value deeply, but have come to realise that everything becomes worship with intention – the dinner table, community, even the way you pace your day.”
For Batal, the blessed month is when she pushes herself more to rest, worship and build discipline and new habits. But while our fitrah, or divine nature, may crave the solitude Ramadan offers, the world’s realities create different circumstances. From work deadlines to interrupted sleep schedules, the holy month often feels more taxing than others. Still, our body is an amanah, or sacred trust, with rights over us. With the right mindset, even tender acts of self-care can be considered as worship.
Saudi beauty Nojoud Alrumaihi finds balance in Ramadan by mindfully filling her plate, both at suhoor and iftar. “Planning around meals, sleep and prayer times makes Ramadan easier for me,” she says. “Another vital habit is controlling my mindset – being patient, reducing distractions and focusing on worship, gratitude and kindness. I usually eat oats, eggs, yoghurt or fruits and drink plenty of water. Sometimes I include healthy fats like nuts or peanut butter. I feel these help to keep me full longer and prevent energy crashes.”
“To have a healthy Ramadan, it’s essential to find balance for both the body and spirit,” says Dr Nihal Hussein. “Fasting shifts your eating pattern, sleeping habits and energy levels. People with busy schedules can benefit from additional support during Ramadan. Supplements like magnesium for sleep, molecular hydrogen water and omega-3 for inflammation can complement fasting rather than compete with it.”
For specialised support, peptide and IV therapy can aid recovery, hydration, mental clarity and resilience through the year. Longevity supplements like Forus BPC Gold and REM+ can help in more restful sleep, quicker recovery, as well as support gut health and nervous system regulation.
While most follow strict schedules during Ramadan, Dr Karima Arroud recommends following a simple habit all year round. “The gut thrives on structure and gentle stimulation,” she says. “Instead of jumping straight into a heavy meal, break your fast with warm bone broth or miso soup, fermented foods and steamed vegetables. Functional medicine suggests a chronobiological approach – your gut enzymes peak at night, so consuming proteins and fats later is more efficient than heavy carbs.”
In terms of fitness, the key is strategic timing and intensity. “High-intensity training is best an hour or two after iftar when your body has access to nutrients and hydration. For those who prefer morning workouts, light resistance training or mobility work before suhoor can maintain muscle tone without overtaxing energy stores. We should also prioritise muscle preservation through protein distribution. Even if you eat fewer meals, each should include 20-30g of high-quality protein to prevent muscle breakdown. Supplements like branched-chain amino acids (BCAAs) or a small protein shake at iftar can be game-changers for muscle retention.”
For Nadah Feteih, movement during Ramadan holds a deeper meaning. “I’m an avid runner and hiker, but the way I spend my time during the month focuses less on physical activity and more on spiritual grounding,” she says. “The moments my heart and mind feel the most at ease are when I’m outdoors. Evening walks are a part of my routine during Ramadan. It’s the perfect time to listen to Islamic podcasts, the Qur’an or reflect in silence and appreciate God’s creation. The act of hiking and appreciating nature is a forgotten sunnah. Whether I’m leading a nature hike or spending an afternoon watching waves at the beach, the vastness around me is deeply grounding. The practice of tadabbur is central to my spiritual growth. The hours I spend away from the world and my devices amid nature allow me to form deeper connections with my faith and beliefs.” Feteih’s love for the outdoors is something she shares with other Muslim women through Ma’wa Collective, where she hosts nature-focused retreats across Peru, Costa Rica, Tanzania and Jordan.
Despite its sacred aura, Ramadan is not without challenges. Disrupted eating and sleep schedules and a lack of caffeine can lead to headaches and anxiety. “Box breathing can be an instant espresso shot of calm for the body,” says Maytha Alhassen. “It’s a simple breathing exercise that can reduce high-stress reactions and settle fight, flight, freeze and fawn responses by stimulating the vagus nerve to promote relaxation. Find a place to ground, soften your eyes and gently inhale for a count of four. Hold for four. Exhale for four. And then hold for four again. Repeat this pattern as long as necessary. One way I love to incorporate breathwork is through a salah. I try to match inhales to movements and exhales to releases. For example, as I get into sujud, I inhale. As I recite ‘Subhana Rabbiyal A’la’ thrice, I practise the elongated exhale. And then an inhale with ‘Allahu Akbar’ is the movement that brings me back up.”
There’s a natural rhythm that settles in during the holy month. Once the novelty and excitement of the first few days wear off, we are left with the reality of what is. Actions are judged not by perfection, but by intention. May the final sunset of Ramadan leave us better than how it found us.
This article originally appeared in the February 2026 issue of Vogue Arabia
