Zahraa Governorate
In the month of Ramadan, there are several changes in the diet and sleep times, which cause disturbances on the properties and processes of the body. The excessive eating of fatty and high foods with fats, sugars and caffeine, especially at late at night, and the large number of Ramadan programs on TV screens have a negative impact on the quality of sleep and may increase the possibility of insomnia and difficulty in taking the sufficient amount of the recommended hours to sleep, here are some tips to avoid sleep disturbances and to be able to fast and do in the month In complete health:
Avoid eating late at night, especially foods rich in saturated fats and sugars, which may cause satiety, bloating, digestive disorders, thus not being able to sleep and take enough rest.
Not to drink a lot of stimulants and high drinks in caffeine to avoid insomnia and sleep disorders.
– The large number of exposure to screens at night increases the possibility of insomnia, and because the blue light emitted from electronic screens affects the sleep hormone, it is advised to reduce exposure to television and smart devices, especially before going to sleep.
It is advised to eat some foods and drinks that help sleep at the time of suhoor because they contain some minerals and compounds that may help in getting a comfortable sleep. Bananas can be eaten, for example, which contains potassium and magnesium associated with improving sleep quality, in addition to cherry that contains amino acid that helps raise the hormone melatonin, which helps to regulate sleep. As for drinks, it is advised to drink chamomile tea, which has several benefits such as improving digestion and bloating and reducing the problem of insomnia in addition to drinking milk.
An important last note: It is correct that these nutrients may help to alleviate the problem of sleep disorders, but please take into account not to overuse them so that it does not occur in the opposite result and take all the advice mentioned as possible.
* Public Health Specialist – Member of the Friends of Health Association
