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Ramadan 2026: Here’s how to beat nicotine and caffeine cravings
The toughest withdrawal phase may be behind you, experts share how to manage cravings and turn the adjustment into a lasting reset
- PUBLISHED: Tue 24 Feb 2026, 11:30 AM
With the first week of Ramadan concluding, many residents are now beginning to get into the rhythm. The headaches, irritability, and low energy that many struggled with during the first few days, especially those who rely on strong coffee or morning cigarettes as part of their routine, are common withdrawal symptoms. By the end of week one, the body has already started adjusting.
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Health and nutrition experts said this phase is critical. While the physical withdrawal is easing, managing cravings properly now, especially for nicotine, can prevent people from overcompensating after iftar or falling back into old habits.
According to Narjesene Rasheed, head of wellness and nutrition at Kaya Wellness and Longevity, most symptoms follow a predictable timeline. “Most caffeine and nicotine withdrawal symptoms peak within 24 to 72 hours and gradually decline over five to seven days,” she said.
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The strong cravings many experience during the early days are driven by neurochemical changes. Nicotine normally stimulates dopamine in the brain’s reward pathway, and when intake stops suddenly, levels drop, leading to irritability, restlessness, mood changes and difficulty concentrating. Caffeine withdrawal, meanwhile, is linked to increased adenosine activity, which can cause headaches, fatigue and reduced alertness.
After the first week, Rasheed said the focus should shift from managing withdrawal to stabilising energy and preventing trigger-driven cravings.
Managing nicotine cravings first
Because smoking is tied closely to routine and behaviour, experts say the urge during fasting hours is often psychological as much as physical.
Rasheed recommends simple behavioural strategies to reduce discomfort during the day:
Stay in a cool environment to avoid physical stress that can trigger cravings
Avoid intense physical activity in the first few days of adjustment
Practise deep breathing and light neck and shoulder stretches when urges increase
Use distraction techniques to shift attention away from habitual smoking times
The expert also cautioned against compensating after iftar. “Smoking heavily in the evening can reinforce dependence and make cravings stronger the next day,” she explained.
Pulmonologists said the forced daytime break during Ramadan already gives the body a chance to begin recovery. “Even short periods without smoking allow oxygen circulation to improve and the lungs to start clearing irritants.” Muaaz Ahmed, Dubai-based pulmonologist said. After the first week, much of the remaining urge is linked to habit rather than physical dependence.
Stabilising energy to reduce caffeine cravings
For many residents, coffee cravings become more noticeable once nicotine intake drops. Experts say the key is not replacing one stimulant with another, but managing energy through nutrition, hydration, and sleep.
Rasheed emphasised the importance of a structured suhoor built around slow-release energy.
Suhoor should include:
Complex carbohydrates such as oats, multigrain bread, quinoa or sweet potatoes to prevent energy crashes
Adequate protein from eggs, Greek yogurt, lentils or lean meat to stabilise blood sugar and reduce irritability
Healthy fats like nuts, seeds, avocado or olive oil to sustain energy
Magnesium rich foods such as leafy greens, nuts and seeds, which may help reduce tension related headaches
Hydration also plays a major role. She recommended two to three glasses of water at Suhoor and consistent fluid intake between Iftar and Suhoor, as dehydration can worsen withdrawal symptoms.
If caffeine is still needed, limiting intake to a single small cup at Suhoor is preferable. Heavy tea or coffee after Iftar should be avoided, as it disrupts sleep and increases next day fatigue and cravings.
“True energy during fasting comes from stable blood sugar, good hydration and quality sleep, not stimulants,” Rasheed said.
Choosing smarter alternatives
For those trying to reduce dependence gradually, lower caffeine options such as green tea or matcha may provide smoother alertness due to their lower caffeine content and the presence of L-theanine. Caffeine free alternatives like chicory coffee or simple hydration based options such as warm lemon water can also help replace the habit without reinforcing dependence.
However, experts stress that no drink can replicate caffeine’s stimulant effect, and long term energy during Ramadan depends more on sleep quality and balanced meals than on beverages.
A reset window many overlook
Family physicians say the first week of Ramadan represents a key turning point. “Once the initial withdrawal phase passes, most remaining cravings are linked to routine, timing, and environment.” Said Dr. Ahmed S., Family Medicine expert.
That is why experts advise against returning immediately to previous smoking or coffee levels. Instead, residents are encouraged to maintain reduced evening intake, avoid trigger habits, and use the month to set new limits.
Waad Barakat is a Special Correspondent covering security topics, from law enforcement to local courts. With a keen eye for human interest stories, she hopes to blend it all with unique Gen Z-inspired content.
