Dr. Kawthar Eid
During the month of Ramadan, sleep regulation is necessary to maintain activity and health, especially with the change of lifestyle during the holy month of Ramadan due to fasting and acts of worship, and since the night period becomes crowded with suhoor, prayer, and family gatherings, some may suffer from sleep disturbances, which affects daily performance. Therefore, it is important to follow some instructions to organize sleep effectively.
Here are some tips for regulating sleep in Ramadan:
1- Divide the sleep into two or three periods: due to the delay in bedtime due to Tarawih prayer or night activities, the intermittent sleeping system can be relied upon, such as nap Prepare directly to go to work each according to its circumstances, so setting a fixed time to sleep and waking up daily helps to control the body’s biological clock, which facilitates waking up early without feeling exhausted, and also taking a short nap in the afternoon that helps to restore the activity without affecting night sleep.
2- Avoid eating stimuli before bed: Reducing the consumption of tea, coffee and soft drinks in the evening helps deep sleep.
3- Timely exercise is two hours after breakfast, as it helps to improve sleep quality without causing insomnia.
4- Stay away from the screens before bed: The blue light emitted from phones and TV negatively affects the production of melatonin, which delays sleep, so it is advised to avoid it at least an hour before bed.
5- Create a sleeping environment where the sleeping place should be calm, with dim lighting and a suitable temperature, which helps to relax and sleep deep.
In conclusion, while adhering to these tips, a healthy balance between fasting, daily activity, and worship can be achieved, which makes Ramadan an opportunity to enhance health habits instead of feeling exhausted and fatigue.
* Public Health Consultant – President of the Friends of Health Association
