Health experts say the discomfort felt in the opening days of Ramadan is not a failure of willpower but a predictable biological response. And more importantly, they stress that this moment — just after the initial adjustment — is when lasting change becomes possible.

According to Narjesene Rasheed, head of wellness and nutrition at Kaya Wellness and Longevity, withdrawal from nicotine and caffeine follows a clear timeline. “Most symptoms peak within 24 to 72 hours and gradually decline over five to seven days,” she said. “By the end of the first week, the body has already done much of the hard work.”

Nicotine stimulates dopamine, the brain’s reward chemical. When smoking stops abruptly during fasting hours, dopamine levels dip, often triggering irritability, restlessness, low mood and difficulty concentrating. Caffeine withdrawal works differently: increased adenosine activity slows the brain, leading to fatigue, headaches and a sense of mental fog.

But as Rasheed explains, once these neurochemical systems begin to rebalance, cravings shift from physical need to habit. “After the first week, the focus should move from managing withdrawal to stabilising energy and avoiding trigger-driven urges,” she said.

Doctors agree that smoking urges during Ramadan are often psychological, closely tied to routine rather than true dependence. The absence of daytime cigarettes disrupts deeply ingrained patterns; a break after meals, a smoke with coffee, a stress response.

Rasheed recommends small but effective behavioural adjustments during fasting hours:

• Stay in cool environments to reduce physical stress that can intensify cravings
• Avoid intense exercise while the body is still adapting
• Practise deep breathing or gentle neck and shoulder stretches when urges spike
• Use distraction — a short walk, conversation or light task — to break habitual timing

Crucially, she warns against “compensatory smoking” after iftar. “Smoking heavily in the evening reinforces dependence and often makes cravings stronger the following day,” she said.

Pulmonologists note that even this forced daytime pause has real benefits. “Short periods without smoking allow oxygen circulation to improve and give the lungs a chance to begin clearing irritants,” said Muaaz Ahmed, a Dubai-based specialist. By week two, he added, most lingering urges are behavioural rather than chemical.

As nicotine intake drops, caffeine cravings often rise — a familiar trade-off. But experts caution against replacing one stimulant with another. The solution, Rasheed says, lies in rebuilding energy from the ground up, starting with suhoor. A well-structured pre-dawn meal helps prevent blood sugar crashes that drive fatigue and irritability.

An ideal suhoor includes:

• Complex carbohydrates like oats, multigrain bread, quinoa or sweet potatoes for slow-release energy
• Protein from eggs, Greek yoghurt, lentils or lean meat to stabilise blood sugar
• Healthy fats such as nuts, seeds, avocado or olive oil for sustained fullness
• Magnesium-rich foods — leafy greens, nuts and seeds — which may ease tension-related headaches

Hydration is equally critical. Dehydration intensifies both nicotine and caffeine withdrawal, so two to three glasses of water at suhoor, along with steady fluid intake between iftar and suhoor, can make a noticeable difference.

For those who still need caffeine, experts recommend limiting intake to one small cup at suhoor. Heavy coffee or tea after iftar, Rasheed warns, disrupts sleep — and poor sleep fuels next-day fatigue and cravings.

“True energy during fasting comes from stable blood sugar, good hydration and quality sleep,” she said. “Not stimulants.”

For residents aiming to reduce dependence gradually, lower-caffeine options such as green tea or matcha may help, offering smoother alertness thanks to their L-theanine content. Caffeine-free alternatives like chicory coffee or even warm lemon water can also satisfy the ritual without reinforcing addiction.

Still, doctors stress that no drink can truly replicate caffeine’s effect. Long-term energy during Ramadan, they say, depends far more on sleep patterns and balanced meals than what’s in the cup.

Family physicians describe the end of Ramadan’s first week as a rare opportunity. “Once the initial withdrawal phase passes, most remaining cravings are linked to routine, timing and environment,” said Dr Ahmed S., a family medicine expert.

That is why health professionals advise against snapping back to old habits. Maintaining reduced evening smoking, limiting coffee intake and avoiding familiar triggers can turn Ramadan into more than a month of restraint — it can become a reset.

For many, the hardest days are already over. What comes next is choice.