One of the challenges that usually arise in the month of Ramadan is sleepiness that comes during the day. Holding on to thirst and hunger can make us sleepy. Of course this can interfere with productivity Parents in the month of Ramadan. How to get rid of sleepiness while fasting?
Changes in our eating and sleeping patterns during the month of Ramadan can affect the body’s metabolism so that we often feel sleepy during the day during the fasting month.
For example, we wake up early in the morning to prepare food and start sahur until Fajr time arrives, while usually we wake up only at Fajr time.
Lack of nutrients in the body can also cause fatigue which in turn causes disturbing sleepiness.
Why does fasting cause drowsiness?
Quoted from Kompas, sleepiness during fasting is caused by changes in circadian rhythms. Circadian rhythm is the work schedule of various systems and organs of the human body. For example, there are several organs of the body that have to work and which must rest at certain hours.
In addition, if you don’t go to bed early at night and wake up in the morning to prepare for sahur, your sleep hours will be reduced by an average of about 40 minutes. as a result Parents not getting enough sleep.
As written in Hellosehat.com, according to research in the Journal of Sleep Research, this will reduce the duration of the deep sleep stage or REM (Rapid Eye Movement). So the next day you will feel weaker and sleepy.
Related article: List of healthy and unhealthy foods for iftar
How to get rid of sleepiness while fasting
There are several ways that can be practiced to eliminate sleepiness while fasting during the day. If you’re not fasting, you can get rid of sleepiness by consuming caffeine or eating a snack. But in the fasting month of course we are not allowed to eat and drink. Here are ways you can try.
1. Get enough sleep at night
Maybe you are often tempted to stay up late watching your favorite television series or playing games at night as a me time a break from the daily routine.
When fasting, you must remember that later you have to prepare for sahur and wake up early. By going to bed earlier at night and not staying up late, you can prevent sleepiness that strikes the next day.
Also make sure you sleep well so that later you can wake up more refreshed. Set the room as comfortable as possible with minimal light so that you sleep quality.
2. Pay attention to the meal menu at sahur
Parents must ensure the food consumed at dawn can help energy last longer during the day. Make sure the food is chewed well and avoid going to bed immediately after eating.
Foods that are high in sugar and gluten can also make you feel sleepy during the day. Don’t eat too much at suhoor, just enough.
3. How to get rid of sleepiness while fasting, take a deep breath
By taking a deep breath, oxygen levels in the brain will increase. This can trigger brain activity and increase energy. How to breathe in a good way is as follows
- Sit or stand with one hand on the stomach
- Take a deep breath through your nose
- When inhaling, make sure the stomach seems to be ‘filled’ with air
- Exhale slowly through your mouth
If you feel sleepy, this method can be repeated several times until you feel more refreshed.
4. Turn on the light or open the window
Sleepiness can be caused by lighting received by the eyes. The body will perceive the dim light as a signal to rest so you will feel sleepy.
One way to get rid of sleepiness during fasting during the day is to turn on the light or open the window so that the room is filled with sunlight. You can also go outdoors to get direct sunlight.
Related article: 25 Tips for fasting for breastfeeding mothers
5. Chatting, a powerful way to get rid of sleepiness
Distract yourself by chatting with anyone around you. Chatting will increase your level of alertness and help you to concentrate more.
In order to get the maximum effect to get rid of drowsiness, an expert on sleep disorders from the United States, dr. Barry Krakow suggested not just making small talk but chatting about ‘heavy’ topics.
6. Do light physical activity
Sleepiness is often caused by a lack of oxygen supply to the brain. Parents You can try doing light physical activity such as walking to help pump oxygen to your blood vessels, brain, and muscles.
A survey of hundreds of people in the United States proves that walking for 10 minutes can help increase energy for the next two hours.
7. Take a short nap during the day while fasting
When the drowsiness is unbearable, Parents can try to sleep for a while. But unlike a night’s sleep, don’t take a long nap, okay? If you take too long a nap, your body will become weaker because your biological clock is disturbed.
Just set the alarm for 10 to 25 minutes for a nap. Because during the day in Ramadan you don’t eat lunch, then take the time to take a short nap.
That’s information about how to get rid of sleepiness while fasting. May be useful.
Source: Hellosehat.com, Kompas, Productive Muslim, HR in Asia