2024-04-12 08:09:26
These days, many people suffer from sleep disturbances due to the inability to return to the morning wake-up routine after the end of the blessed month of Ramadan.
Staying up late is a recurring Ramadan habit throughout the month of Ramadan, which leads to sleep disturbances, in addition to disturbances during waking up at night for suhoor, and these things cause feelings of insomnia and lack of sleep.
Experts confirm that adjusting sleep hours takes an average of one to two weeks, and sometimes this period may reach a month or two if a person suffers from sleep problems for a long time.
Dr. Shahira Loza, sleep medicine consultant at the Cairo Center for Sleep Disorders, provides tips for controlling sleep after Ramadan, consisting of 6 steps.
Set your body clock
The human body loves routine and gets used to it quickly, so try to adhere to fixed sleep and wake-up times even during vacation and do the same activities before bed. This routine will help your body and mind get used to a disciplined sleep schedule and thus you will be able to fall asleep quickly and sleep peacefully at night, and also get out. In the bright light of day, as soon as you wake up, your body understands that it is time to wake up. It is possible to prepare your body for sleep with relaxing activities, such as a warm bath or listening to soothing music.
Do some exercise
Of course, we gained more weight during the month of Ramadan because of the sweets and the type of fatty food that we were eating. Some may resort to exercise to lose excess weight, but believe it or not, exercise not only helps to lose weight and build muscle, but also helps to gain… Better sleep at night, but the timing of exercising affects sleep. Strenuous exercises at night just before bedtime provide the body with an energy boost that results in alertness and activity. Therefore, we find it difficult to fall asleep, so it is best to stop exercising three to four hours before bedtime. .
Be careful what and when you eat
The quality of food has a direct impact on the quality of sleep, and since Ramadan has ended and the Eid holiday will begin, it is expected that we will begin to eat a lot and at all times of the day without taking into account the type of food we eat. For example, fatty meals at night are difficult to digest, which causes difficulty in sleeping due to disturbances. In the stomach, these meals are even stored in the form of fat and our weight increases. Also, sugars and sweets such as cakes, biscuits, soft drinks, etc. cause a sudden rise in blood sugar levels, which provides the body with a huge amount of energy, so we become more active, find it difficult to sleep at night, and may suffer from insomnia, so try to Stop eating at least an hour before bedtime.
Short nap
We cannot deny that a nap is very beneficial and gives the body an energy boost during the day. Many may take advantage of the vacation opportunity to take countless naps for long periods, which affects sleep at night and ends up destroying our sleep routine. Therefore, a nap should not exceed twenty minutes, according to recent studies. .
Block electronic devices
Most of us focus on social networking sites and watch movies and series during the Eid holiday to make up for what we missed during the holy month of Ramadan, which increases our exposure to blue light emitted from phones, television screens, computers, and most electronic devices. Studies have shown that exposure to this light in the period between after sunset and bedtime It prevents the secretion of the sleep hormone, and thus our biological clock is disturbed. We find it difficult to sleep at night and face the tragedy of waking up during work hours after vacation. Therefore, try to allocate time to watch television and social networking sites, or stop using electronic devices at least an hour before sleep, and turn off the television, computer, or phone until Don’t be bothered by the emitted light.
Limit caffeine and nicotine
After fasting, all caffeine addicts will return to drinking stimulant drinks at all times without deterrence, which affects sleep at night. Therefore, take advantage of the opportunity to leave Ramadan and accustom your body to the small amount of caffeine to adjust your sleep routine. Try to drink coffee only in the early morning, and if you have to drink more… Stimulant drinks during the day. Try to stop at least six hours before your bedtime and be careful of hidden caffeine in foods such as chocolate, soft drinks, etc. The same applies to smoking, as nicotine has the same effect as caffeine, as it prevents the body from falling asleep and causes insomnia and makes it worse.
Finally, if you suffer from sleep problems despite your attempts to follow the advice and instructions to get enough sleep at night, consult a sleep doctor to find out the reason behind the problem and determine the appropriate treatment plan.
Last updated: April 11, 2024 – 08:06
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2024-04-12 08:09:26