Ramadhan Support Pack

Support/Guidance/Advice

Students	Parents	School
Work with teachers to develop a revision programme Develop self-discipline and motivation to abide by revision programme and engage in independent study Get all/most of the revision complete well in advance of Ramadhan. This will allow the revision conducted during Ramadhan to be ‘light touch’ therefore less tiring and stressful.	To be fully aware of what the revision programme entails Ensure your child routinely follows the programme of revision	Support with constructing a monthly programme of revision
Speak to your form tutor/ subject teachers/SSM for any further support	Contact the school/SSM if you require any further support	Support students and parents with the long term revision programme – this may require modification of programme, supporting parents with curriculum awareness, etc.
Attend all interventions and come prepared with questions to further your knowledge, understanding and support	Support school by reminding and encouraging your child to attend all available interventions	Intervention timetable organised and running well in advance (started in Oct/Nov 2017)

2. Routines during Ramadhan/Exams

Students	Parents	School
Share exam timetable with parents	Display exam timetable somewhere in the house where it is clearly visible	Provide all students with their individual exam timetable well in advance (April 2018)
Try getting a couple of hours of sleep after returning from school	Allow your child some ‘quiet/rest time’ to refresh	Form Tutors and Teaching staff to encourage this routine through daily contact
Fit in your revision after your rest and prayers	Encourage your child to engage in revision during the allocated times	Support with constructing Ramadhan revision programme
Ensure alarm is set early and arrive to school on time	Ensure your child has an alarm clock and ensure they get to school on time	Adjust school day times
Arrive early for exams and related interventions	Be aware of your child’s exam timetable and ask them about it a day or two before – it will keep them on their toes!	‘Quiet rooms’ for students to rest between exams
		School nurse readily available for medical needs

3. Diet during Ramadhan

Typical household consumes a relatively larger amount of fried, fatty and salty foods during Ramadhan – more samosas, pakoras, biryanis are on the menu!
Raise awareness of the importance of hydration to maintain peak performance
Consume fruits with high water content

Students

Parents

School

Take personal responsibility to make the right choices with healthy options

Avoid asking for unhealthy options and DO NOT complain!

Understand that this is also a challenging time for your parents and support them in order that they can support you

Support your parents with deciding on what healthy options to have

Make an effort to adjust Iftar and Sehri (pre-dawn meal) menu to contain healthy options

Collectively decide as a family the alternative healthy menu options

Raise awareness of healthy eating during Ramadhan, with students, through :

Raise awareness of healthy eating during Ramadhan, with parents, through:

Healthy Iftar Options	Healthy Suhoor Options
When first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples:	Drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these tend to be digested more slowly. Below are some examples:
Dates (kajoor), dried apricots, dried prunes, dried figs	Cereal with low fat milk – avoid high sugar cereal and opt for oats, porridge, Weetabix, Bran Flakes, etc.
Baked samosas	Fruits – mainly watermelons, mangos, grapes, papaya, strawberries, bananas
Grilled chicken and meats	Soft rice (kichri/kichuri)
Soft rice (kichri/kichuri)	Dried fruits
Curried/spiced chick peas (chaana), lentils and beans	Butternut squash
Grilled chicken salad	Couscous
Grilled spiced fish	Wholegrain breads
Hummus & bread/naan/pitta	Eggs – poached, boiled, scrambled (use small amounts of olive oil)
Pasta bake (Tuna or chicken)	LOTS OF WATER
Soups
Variety of fruits (watermelons have a very high water content)
Drinks – fruit juices, smoothies, coconut water, low fat yoghurt drink (lassi)
LOTS OF WATER

Please use the link below for further advice and guidance on diet during Ramadhan.

Foods to avoid

Fried foods – fried samosas, pakoras, fried chicken and fish
High salt content foods – pakoras, pastries, oily curries, pizzas, chip shop food
High sugar content drinks – avoid fizzy drinks
Avoid caffeinated drinks for Suhoor
Avoid sugary foods for Suhoor, i.e. doughnuts, sweet pastries and Asian sweets (mitai/mishti)

Ramadhan Revision Programme

Time	Action
~ 3:30pm	Return home from school
4:00 – 6:00pm	Rest/Sleep
6:00 – 6:40pm	Revision Subject A
6:40 – 7:20pm	Revision Subject B
7:20 – 8:00pm	Revision Subject C
8:00pm onwards	Asr Prayer / Relax Time
~ 9:00pm	Iftar and Maghrib Prayer
~ 10:30pm	Teraawi Prayer (Night Prayer) at mosque
~ 12:00am	Return home
~ 12:15am – 2:15am	Sleep
~ 2:45am	Pre-dawn meal and prayer
~ 3:00am	Sleep
8:00am	Wake up

Time	Action
~ 3:30pm	Return home from school
4:00 – 7:00pm	Rest/Sleep
7:00 – 8:00pm	Revision Subject A
8:00 onwards	Asr Prayer / Relax Time
~ 9:00pm	Iftar and Maghrib Prayer
~ 10:30pm	Teraawi Prayer (Night Prayer) at mosque
~ 12:00am	Return home
~ 12:15am – 1:15am	Revise Subject B
~ 1:15am – 2:15am	Revise Subject C
~ 2:45am	Pre-dawn meal and prayer
~ 3:00am	Sleep
~ 8:00am	Wake up

Time	Action
~ 3:30pm	Return home from school
4:00 – 6:00pm	Rest/Sleep
6:00 – 7:00pm	Revision Subject A
7:00 – 8:00pm	Revision Subject B
8:00 onwards	Asr Prayer / Relax Time
~ 9:00pm	Iftar and Maghrib Prayer
~ 10:45pm	Teraawi Prayer (Night Prayer) at home
~ 11:30pm	Revise Subject C
~ 12:30am	Sleep
2:45am	Pre-dawn meal and prayer
3:00am	Sleep
~8:00am	Wake up

Click below to view our Ramadham support pack for both students and parents.

Ramadhan Parent-Student Support Pack

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