Handling regular sleeping routines throughout the holy month of Ramadan is not that easy. There is always a family or friends gathering you have to attend, working starts to be a challenge due to fasting, and basically, you’ll have a million things to do in so little time, which leads to disturbing sleep patterns.
People use several techniques to try and work around the irregularity of sleep, and the most common one is the “go to bed and then wake up for Suhoor” technique, but in the end, it all crumbles. You either end up not waking up or if you did, you would have a severe headache, and preparing Suhoor will be very challenging.
Not sleeping well and fasting is not a good combination, so here are some tips to make it tolerable:
1. Sleeping Schedules
If you are a night owl, you will be in a big problem. It is best to sleep as early as you can since you are going to wake up earlier than in months other than Ramadan to do the Fajr prayer. We also recommend not to fall back into sleep after the prayer so that you do not get cranky when you finally wake up for work. Instead, you can start your normal day with some exercises or any other activities you would like.
2. Caffeine Withdrawal
On a daily basis, coffee and other caffeine-induced beverages give us the extra kick we all need in the morning when we are feeling a bit sleepy. Unfortunately, during Ramadan, it is unwise to consume caffeine after breaking your fast or even during Suhoor because it may badly sever your stomach and mess up with your sleeping routine.
3. Eating Habits
Do not eat too much during Iftar. We know it is hard, especially after a long fasting day but trust us on this one. This will get you hungry earlier so that you can have your Suhoor at a reasonable hour in the night. Avoid eating heavy, sugary, or spicy food, and divide your meals throughout the day to help your body digest faster for undisrupted sleep.
4. Don’t Sleep Before Iftar
It is crucial to not take a nap before Iftar because you are trying to sleep as early as possible like we suggested before. Another good trick to help you regulate your sleep is to have a fixed sleeping timetable. Waking up and going to bed simultaneously every day will help adjust your biological clock and rhythm to get a more restful sleep.
5. Set Up a Right Sleeping Environment
Did you know that most people can not fall asleep easily because of how many electronic devices are within their reach? So in order to fall into a deep state of sleep, you must eliminate all blue light coming from screens at least two hours before bedtime.
The bottom line is, Ramadan is not the easiest month when it comes to regular sleeping schedules. However, no matter how much we can neglect it from time to time, sleep is the most important aspect of having a healthy lifestyle. It is the time your body needs to repair and regain its fitness, so make sure it is one of your top priorities.