Tips to Make This Ramadan Easier for You and Your Baby

By Sleep Consultant, Sarah Bibi Patel

The month of Ramadan has arrived. While it is a beautiful and eagerly anticipated month for Muslims across the world, it can also be a challenging time for mums with younger children.

Ramadan is the month of fasting in the Islamic faith. It is a sacred time filled with unique acts of worship — fasting being one of them — where one refrains from eating and drinking from sunrise until sunset. Meals are eaten before dawn (Sehri) and immediately after sunset (Iftaar). Muslims also engage in special night prayers called Tarawih, which usually take place about 90 minutes after sunset.

As mums, we are constantly trying to maintain routine for our children. Ramadan can present an added challenge: balancing your child’s sleep needs while fulfilling your religious duties on time. Often, prayer times and your baby’s needs overlap.

While flexibility is important, you can also make small, practical adjustments to your baby’s routine to make the month easier for you.

Babies: 4–6 Months

Keep your baby on a solid 3-nap routine, following age-appropriate awake windows. At this age, babies typically need three naps — two longer naps and one shorter nap.

If bedtime ends up being too early for your schedule, you can consider adding a short 30-minute catnap. This can allow for a slightly later bedtime so your baby isn’t settling for the night at the same time you need to break your fast (in South Africa, this is around 6:30pm).

Your baby will likely still have an early morning feed, often coinciding with Sehri. Try waking slightly earlier to give yourself enough time to eat before baby wakes. Easy, nutritious smoothies can be a great Sehri option — and you can drink one while feeding your baby. Prepare as much as possible the night before to simplify your morning.

Feed your baby in complete darkness to encourage a quick return to sleep. If baby wakes due to household noise, consider using white noise to mask sounds.

Babies: 7–9 Months

This can be a tricky age. Some days your baby may need an early bedtime because they’ve had two solid naps and there isn’t enough time for a third.

On those days, consider bathing and feeding your baby after Asr (late afternoon prayer). Once your baby is bathed and in pyjamas, you can focus on your worship knowing bedtime will be smooth. When the Athan calls at sunset, you can break your fast, perform your prayer, and then settle your baby to sleep without stress.

10–14 Months

Life often feels easier at this stage. Your baby should be on a predictable 2-nap routine, with awake windows of around 3.5 hours.

This usually allows enough time to bath and settle baby after Iftaar, giving you peaceful time to perform your Tarawih while baby is sleeping.

18 Months and Older

Toddlers at this age are typically on one nap, with bedtime ideally no later than 7:00–7:30pm. Toddlers up to age five need approximately 11–12 hours of sleep in a 24-hour period, so be mindful not to push bedtime too late.

If evenings feel rushed, consider bathing your toddler after Asr and simply doing a quick wipe-down after Iftaar before bedtime.

2.5 Years and Older

Some toddlers still nap at this age — and that’s perfectly fine.

However, if bedtime is becoming increasingly late or your toddler is taking longer to fall asleep, you might consider dropping the nap and moving bedtime earlier so you can complete your Tarawih more peacefully.

Alternatively, if you prefer to keep the nap and accept a slightly later bedtime, that nap can also be an opportunity for you to rest during the day.

4 Years and Older

Most children at this age no longer nap. They may also want to become more involved in Ramadan and its acts of worship.

It can be a beautiful bonding experience to allow your child to join you for part of your night prayer. Start your prayer at the earliest appropriate time and let them sit with you for a short while before bedtime. Have them bathed and dressed in pyjamas beforehand so that once they are done, they can transition straight to bed.

Set clear expectations: let them know they may join you briefly, but bedtime still remains consistent.

Multiple Children

Managing multiple children can be more challenging. There may be evenings when you need to perform your Tarawih while your children are still awake.

If so, keep a few favourite toys nearby so they can play quietly while you pray. Pray in a contained space to prevent wandering. Rotate toys during the evenings to keep interest high, and avoid loud or overstimulating toys.

And keep a Tarawih counter close by — we all know how easy it is to lose track!

Every family dynamic is different, especially during this month. Many mums approach Ramadan with apprehension and nervousness. Yes, it can be challenging. Babies are not robots, and there will likely be some difficult days and nights.

But this phase is temporary.

Remember the mummy mantra: this too shall pass. Next Ramadan, your baby will be a whole year older — and things will feel easier.

Most importantly, be kind to yourself. We all have expectations of what we hope to achieve during this sacred month. Sometimes we meet them; sometimes life shifts our plans — and that’s okay.

In Islam, caring for your children and family is an act of worship in itself. As we move through different phases of life, our worship looks different — and that is part of the beauty of it. Each season teaches us gratitude for what was and hope for what’s to come.

Life is made of moments.
A few extra minutes of worship while the children sleep.
A whispered prayer in the quiet of the night while feeding your baby.
The stillness of dawn on the rare morning your baby sleeps through.

The exhausting moments.
The peaceful ones.
The teary ones.
The beautiful ones.

Each one is a thread in the tapestry of your life — a testament to your strength as a mum.

From the Good Night team, Ramadan Kareem to you and your family.