As we approach Ramadan this year, many workplaces will welcome colleagues observing this important month of fasting, reflection and community. Ramadan is a deeply meaningful time for Muslims in the UK and around the world. It involves abstaining from food, drink and smoking from dawn until sunset and is a time of spiritual growth, self-discipline and shared traditions.
For those taking part in the fast, it can bring both physical and mental challenges, especially when balancing work, family life and worship. With a bit of planning and understanding from employers and teams, Ramadan can be navigated in a way that supports wellbeing, inclusion and performance.
Preparing for the month
Fasting during Ramadan means long periods without food or drink. For most people this is manageable and safe, but if you have a health condition, take prescribed medication or are unsure whether fasting is right for you, it’s a good idea to speak with your doctor or healthcare professional before the month begins.
Hydration and nutrition matter more than ever. Eating balanced meals before dawn (suhoor) and after sunset (iftar) with a mix of complex carbohydrates, protein, fluids and nutrient-rich foods helps maintain energy and hydration throughout the day. Drinking plenty of water between sunset and dawn and avoiding too much caffeine helps prevent dehydration and fatigue.
Sleep, energy and daily routine
Changes in meal times and prayer schedules can disrupt sleep patterns. A consistent bedtime routine, short naps when possible and avoiding heavy meals right before sleep can help support better rest. Planning light physical activity and pacing yourself through the workday can also help preserve energy levels.
How employers and colleagues can help
A supportive work environment makes a real difference for anyone observing Ramadan.
Be aware and respectful
Not everyone will want to talk about their religious practices, but a simple acknowledgment that Ramadan is starting and an open invitation to discuss individual needs can set the right tone. Awareness from teams and managers helps build respect and trust.
Offer flexibility where possible
Fasting employees may have altered energy patterns, especially later in the day, or may need time for prayer or to break their fast. Allowing flexibility around start and finish times, shorter or adjusted breaks and remote working where practical can help people balance their religious and work commitments.
Consider the work schedule
Avoid scheduling demanding tasks, high-pressure meetings or food-focused social events during fasting hours. If meetings with food cannot be avoided, ensure alternatives are available for fasting staff. Encouraging important conversations earlier in the day when energy levels are higher can also be helpful.
Provide inclusive spaces and resources
If you can, offer a quiet space for prayer or reflection and reminders about wellbeing resources such as employee assistance programmes. Sharing information on healthy eating, hydration and stress management during Ramadan shows genuine care for colleagues’ wellbeing.
Support celebrations at the end of the month
Eid-ul-Fitr, which marks the end of Ramadan, is a time of celebration and community. Being flexible around leave requests for Eid and acknowledging its importance reinforces an inclusive workplace culture.
Ramadan is more than fasting. It’s a time for reflection, generosity and gratitude. Encouraging colleagues to set realistic goals, take rest when needed and lean into their support networks enhances mental wellbeing throughout the month.
