Yes, you’ve heard it right, you can still get a good sleep on the Ramadan month.
Eating patterns are not the only thing that changed in our routine during this month. People have to get up before dawn to eat suhoor, and for most, it may reduce their sleep time at night. This change is often becomes the reason why people who are fasting feel weaker and sleepier throughout the day. In the end, it also may impact their productivity at school or the workplace.
Be aware of your sleep quantity
Make a plan which fits in with your schedule. Everyone has a different physiologic need in terms of the total sleep hours they need. During Ramadan, going to bed earlier than normal is much recommended.
For example, try to go to bed by 9 p.m. and have six hours’ sleep, then wake up ready for suhoor and fajr and return back to sleep at around 5 a.m. for one hour or two hours – Then you’ll have the normal seven to eight hours of sleep!
Sometimes, you can also try to take a daytime nap for 20 – 30 minutes to make up lost of sleep at night. Try not to sleep for longer than 30 minutes during daytime nap as your body will go into a deep sleep and you will awake to feel tired later on.
This new routine may mean sacrificing or reducing time spent socializing or on leisure activities, but your body will thank you for ensuring enough sleep. Don’t forget to be consistent by sticking up to the plan as best as possible until the end! Our bodies respond well to routine.
Prepare a good sleep quality
Diet has a big impact on sleep quality. Many people consume processed, spicy, calorie-loaded, and sugar-rich foods at iftar. These types of food will make your body work hard to digest them and in the end, it will disrupt your sleep quality. So, try to avoid them as much as you can and eat healthier food instead.
Ensure that the sleep environment is quiet and dark. You may use earplugs or eye masks as they work wonder for getting into a deep sleep. When it comes to a good night’s sleep, the bed – specifically the mattress – can be the most important resource. A good mattress will gently support your whole body and keep your spine in a neutral position – no matter if you’re lying on your back, front, or side.
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