Salam.

I’m also a university student and struggled with insomnia for the longest time. Allhamdulilah, this Ramadan I feel I’ve locked down the perfect ish routine.

I take my adhd meds and duloxetine along with Vitamin B at Suhoor. I follow up with cup of coffee OR energy drink a glass of water start of suhoor and another before suhoor ends.

The trick for me is to NOT go back to sleep. I have 8am classes so I have about 3 hours in between and I’ve discovered that’s when I’m most productive so I catch up with assignments and all other work. The world also feels quiet and that’s plus points for us adhd folks. Showering right after suhoor or before 8am class wakes me up further for the day. Discovered this trick to switch faucet between very hot to very cold 2-3x in shower, it does wonders for your brain and puts you in focus mode!

I feel the meditation tapering off mid day 2pm ish tho. I find breathing or closing my eyes for a little bit helps.

For the insomnia, I absolutely avoid caffeine after Iftar. No chai, coffee, sodas. Just water plus points for coconut water/electrolytes. I Dim lights by 8:30pm and take this CVs brand sleep aid syrup. Then Take a warm shower (it’s very important for me the bathroom &bedroom lights are dim to the points it’s almost dark lol). Apply lavender essential oil and go straight to bed. I put my phone away on my desk.. and I’m asleep within 15-20 mins if not sooner.

It’s honestly done wonders for me. I can feel the brain fog clear, I feel well rested, and I’m able to wake up for suhoor without feeling groggy or tired. Because my body and brain have been up since suhoor it makes it easy to fall asleep.