Lack of sleep is often a complaint of many people when running Ramadan. The reason is none other than having to get up early to carry out Ramadan fasting. Therefore, to get enough quality sleep during Ramadan fasting is a challenge.
Meanwhile, adequate sleep can help the body have more energy while running fast during the day. So what is it like in order to get quality sleep during Ramadan fasting? Following the review as reported by the Mayo Clinic.
1. Stay on a sleep schedule
Make sure not to sleep more than eight hours. The recommended amount of sleep for healthy adults is at least seven hours. Make sure you go to bed and wake up at the same time every day. Try to limit the difference in your sleep schedule at night and weekends to no more than one hour. Consistently strengthens your body’s sleep-wake cycle.
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If you don’t fall asleep in about 20 minutes, leave your bedroom and do something soothing, like reading or listening to soothing music. Then, go back to sleep when you are tired. Repeat this method as needed.
2. Pay attention to what you eat and drink
Don’t go to bed hungry. In particular, avoid heavy or large foods in a few hours before bedtime. Your discomfort may keep you awake. Nicotine, caffeine, and alcohol are also worth watching out for. (Also read: See the Beauty of Floating Mosque Architecture in Indonesia ) .
The stimulatory effects of nicotine and caffeine take hours to disappear and can affect sleep quality. And although alcohol might make you sleepy, it can interfere with sleep at night.
3. Create a calm environment
Create an ideal room for sleep, such as cold temperatures, dark and quiet. Exposure to light may make it more difficult for you to fall asleep. Avoid using the light-emitting screen for a long time before going to sleep.
Consider using dark colors in the room, earplugs, fans or other devices to create an environment that suits your needs.
Doing calming activities before going to bed, such as bathing or using relaxation techniques, can help improve sleep quality.(Also read: Japanese Researchers Find Fasting Has Antiaging Effects ) .
4. Limit your day’s
sleep Long naps can interfere with night sleep. If you choose to take a nap, limit yourself to 30 minutes and avoid doing it in the afternoon. However, if you work at night, you need to take a nap before work to help reduce sleep debt.
5. Include physical activity in daily routines
Regular physical activity can improve sleep quality. However, avoid being active too close to bedtime. Spending time outside every day can also help you sleep better.
6. Manage concerns
Try to resolve your worries before going to sleep. Write down what’s on your mind and then set it aside for tomorrow. Stress management can help. Start with the basics, such as organizing, setting priorities, and delegating tasks. Meditation can also relieve anxiety.
