2024-03-31 18:59:04
Many of us suffer from sleep disturbances during the month of Ramadan, as a result of changes in lifestyle. Fasting can play a role in insomnia, so how do we organize our sleep during the holy month?
In the context, published “timesofindia” website A report on how to manage the sleep cycle during the remainder of the month of Ramadan, indicating that a set of steps can be followed to regulate sleep, which are as follows:
1- A short nap can be taken during the day To help maintain energy levels, but you should avoid long naps that disrupt sleep during the night.
2- Keep your body hydrated By drinking plenty of water between iftar and suhoor to prevent dehydration that can affect sleep quality.
3- Avoid drinking drinks that contain caffeine and sugar Close to bedtime, because it can interfere with your ability to sleep.
4- Expose yourself to natural sunlight During the day and dim the lights in the evening to help regulate your body’s internal clock.
5- Eat balanced meals during suhoor and iftarincluding protein, complex carbohydrates, and healthy fats to provide sustained energy throughout the day, and make sure that your meals contain a good mix of different foods such as protein (such as meat, eggs, or beans), complex carbohydrates (such as whole grains and vegetables), and healthy fats (such as those Found in nuts, avocados or olive oil), this combination helps give energy that lasts throughout the day.
6- Do light to moderate exercise During non-fasting hours to help promote better sleep at night, but avoid vigorous exercise close to bedtime.
7- Practice relaxation techniques Such as deep breathing, meditation, or gentle stretching before bed to help calm your mind and prepare your body for sleep.
It is noteworthy that among the reasons that may lead to sleep disturbance during Ramadan are:
- Change your sleep routineChanging bedtime and wake-up times may make it difficult to fall asleep on time.
- Changes in hormone levelsFasting may affect some hormones in the body, and the hormone melatonin, which is responsible for sleep, is low during the day, and many people depend on sleeping during the day in Ramadan.
- Gluttony and overeatingEating a lot or drinking a lot of fluids before bed may lead to sleep disorders.
- Staying up late and being exposed to screen lights: Many people tend to stay up late during Ramadan and watch TV, which may lead to insomnia when trying to sleep.
Last updated: March 31, 2024 – 02:36
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2024-03-31 18:59:04