In fact, fasting can improve sleep quality by strengthening the circadian rhythm.
If you have trouble sleeping while fasting, follow these tips.
1. Don’t go to bed too hungry
Maybe because you want to fast and diet, you limit your food. It’s okay as long as the menu for breaking the fast and eating before dawn is nutritious and balanced so that it doesn’t make your stomach hungry before going to bed. Why? Because when you’re hungry, cortisol levels (stress hormones) increase, which can reduce the quality of your sleep. Schedule your last meal at least three hours before going to bed, so that digestion won’t interfere with your sleep and feel hungry.
2. Stay Hydrated
Sleeping in a dehydrated state can cause shorter or lower quality sleep. The recommendation to drink water is the same as on normal days, which is 8 glasses a day or 1 liter. Apply the 2-4-2 water drinking rule, namely:
- 2 glasses of water when breaking the fast
- 4 glasses of water at night
- 2 glasses of water during sahur
3. Limit caffeine
Caffeine (tea & coffee) is a natural diuretic because it increases fluid loss and thirst, so it can disrupt your sleep. Also avoid cigarettes because they trigger dry mouth and constant thirst.
4. Avoid eating too much
Eating too much, especially before bedtime, can disrupt your sleep quality. Try to eat a balanced diet and moderate portions to avoid this.
5. Create a comfortable and clean bedroom
Make sure your bedroom is comfortable with not too bright lights, free from noise and blue light, and fresh air. Just turn on the Atmosphere TM Mini , an air purifier that makes your home have clean air, free from odors, viruses, pollution, dust, allergens, and mold. Although small in size, the Atmosphere TM Mini has a 3 in 1 filter that effectively removes 99.99% of particles as small as 0.0024 microns. Make your sleep even more comfortable!
