During the fasting month, changes in meal timings and daily routines can have a significant impact on your sleep habits. This can lead to feelings of tiredness during the day, making it harder to stay focused and complete your usual tasks.

Insufficient and poor-quality sleep can hinder productivity and concentration. Learn how to adjust your sleep habits during Ramadan through the following tips.

How to Manage Your Sleep to Avoid Feeling Sleepy

To reduce sleepiness while fasting, there are several things you can do, including:

Prioritize a Long Night’s Sleep

Getting a solid, uninterrupted night’s sleep is more beneficial than splitting your sleep into multiple shorter sessions. Focus on achieving restful sleep by establishing a consistent bedtime.

After your evening meal and Tarawih prayers, aim for 6-7 hours of sleep. Try not to stay up too late, as insufficient sleep can lead to fatigue and disrupt your daily activities.

Set a Regular Sleep Routine

Setting a fixed bedtime and wake-up time each day can help your body regulate its internal clock. For example, try going to bed at 9 pm and waking up at 3 am before sahur.

A consistent sleep schedule will allow your body to adjust more easily to Ramadan’s altered routine, reducing daytime tiredness and ensuring you remain energetic throughout the day.

Taking Short Naps

Taking a quick 20-30 minute nap can recharge your energy and improve mental clarity. Set an alarm to prevent oversleeping and stay on track with your schedule.

Avoid naps longer than 30 minutes, as they could lead you into a deeper sleep phase, leaving you feeling groggy and more tired upon waking.

Be Mindful of Your Eating and Drinking Habits

What you eat and drink before bedtime has a direct impact on the quality of your sleep. It’s best to steer clear of heavy, greasy foods, as they are hard to digest and may lead to sleep disturbances.

Also, limit spicy foods that may cause digestive issues like heartburn, as well as sugary items that can cause blood sugar spikes and interfere with sleep.

Additionally, refrain from consuming caffeinated beverages a few hours before sleeping to avoid staying awake longer and ensure a more restful night.

Create an Ideal Room to Sleep

A comfortable sleep environment is crucial for achieving restful sleep. Ensure your bedroom is dark and quiet to promote better sleep quality.

Avoid using electronics such as phones, laptops, or televisions before bedtime. The blue light emitted by these devices can interfere with melatonin production, the hormone that helps regulate sleep.

Establishing good sleep habits during the fasting period can help you maintain energy levels and minimize daytime fatigue. If excessive drowsiness persists, consider consulting a doctor for further advice.

You can also take advantage of the consultation feature on the Ai Care app, available for download on the App Store or Play Store.

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