Tips agar Tidur Tetap Tercukupi di Bulan Ramadan

Tips agar Tidur Tetap Tercukupi di Bulan Ramadan
Credits: Freepik Ilustrasi tidur cukup di bulan Ramadan

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Tidur sangatlah penting untuk memungkinkan tubuh bisa berfungsi dengan baik sehari-hari, menjaga kesehatan pikiran Anda, dan mengembalikan kewaspadaan ketika bangun. Tidur juga dapat membantu tubuh untuk tetap sehat dan berperan dalam sistem kekebalan agar tubuh terhindar dari segala macam penyakit. Tidak hanya itu, tidur juga diteliti berpengaruh terhadap metabolisme gula darah di tubuh.

Tanpa tidur yang cukup, otak tidak dapat berfungsi dengan baik, fungsi otak seperti berkonsentrasi, berpikir jernih dan memproses ingatan pun akan menurun. Umumnya orang dewasa membutuhkan tidur yang cukup antara 7-9 jam setiap hari. Namun, di bulan Ramadan tidur 7-9 jam setiap hari seperti sulit untuk dipenuhi, terutama bila Anda merelakan jam tidur dan bangun dini hari untuk berbuka sahur.

Apakah Anda ingin agar tidur tetap tercukupi sepanjang bulan Ramadan ini? Yuk ikuti beberapa tips berikut ini.

 

Membagi Jam Tidur

Cobalah untuk membagi jam tidur yang lebih terkonsolidasi. Tidur lebih lama tanpa terputus-putus akan memberikan manfaat lebih banyak dibandingkan tidur yang sering namun terlalu singkat. Anda bisa mencoba untuk tidur beberapa jam setelah berbuka puasa, dan sebelum bangun untuk sahur dan subuh.

 

Mengatur Pola Tidur

Rencanakan rutinitas tidur yang disesuaikan dengan waktu dan kegiatan selama bulan Ramadan, sehingga Anda tetap dapat tidur dan bangun pada waktu yang hampir sama setiap hari. Hal ini akan membantu Anda mendapatkan ritme baru untuk tidur lebih nyenyak dan berkualitas walaupun harus menahan lapar dan dahaga seharian.

 

Power Nap

Bagi Anda yang masih harus melakukan kegiatan seperti bekerja, Anda bisa menyisipkan power nap (tidur siang selama 20-40 menit di sore hari) untuk mengembalikan energi dan tingkat fokus tubuh. Atur alarm agar tidur tidak berlebihan sehingga tidak membuat Anda justru merasa pusing atau bahkan lebih mengantuk dibandingkan ketika sebelum tidur siang.

Power nap yang berkualitas dikatakan lebih baik dibandingkan tidak tidur sama sekali. Power nap merupakan cara paling efektif untuk bangun dan menyegarkan pikiran ketika Anda merasa lelah dan lesu. Selain itu, power nap juga meningkatkan pembelajaran dan memori, mencegah stres, meningkatkan mood dan kreativitas, membantu meningkatkan produktivitas dan kewaspadaan.

 

Memperhatikan Menu Makanan

Sangatlah penting untuk menghindari makan makanan berat, berlemak atau terlalu manis sebelum tidur, karena tidur dengan isi perut yang terlalu kenyang justru dapat mengganggu tubuh dan menyebabkan tubuh bekerja lembur mencerna makanan. Makan makanan yang sangat pedas juga dapat mengurangi kualitas tidur nyenyak karena bisa menyebabkan adanya gas dan rasa mulas di perut.

 

Lingkungan Tidur yang Tepat

Menciptakan lingkungan tidur yang tenang dan gelap sangatlah ideal untuk menjaga kualitas tidur Anda. Hindari menggunakan perangkat elektronik seperti ponsel, laptop, tablet dan TV menjelang waktu tidur karena penelitian menunjukkan bahwa cahaya biru dari layar dapat menganggu kualitas tidur.

Agar tidur Anda dapat lebih berkualitas, batasi penggunaan semua perangkat elektronik setidaknya 1 jam sebelum tidur.

 

Tak hanya nutrisi saja, tidur yang cukup dan berkualitas akan dapat memperlancar ibadah puasa selama bulan Ramadan. Apabila Anda masih mengalami kesulitan dalam hal tidur atau mengalami gejala-gejala yang mengganggu kualitas kesehatan sepanjang berpuasa ini, jangan ragu untuk memeriksakan diri ke fasilitas kesehatan terdekat.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Minggu, 16 April 2023 | 09:44
Tags : Kebiasaan Tidur kualitas tidur bulan ramadan

Cleveland Clinic (2021). The common effects of lack of sleep and how to prevent them. Available from: https://www.clevelandclinicabudhabi.ae/en/health-byte/pages/how-to-sleep-better-in-ramadan.aspx

Pacheco, D. (2022). Why Do We Need Sleep?. Available from: https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

Ellis, R. (2021). Surprising Reasons to Get More Sleep. Available from: https://www.webmd.com/sleep-disorders/benefits-sleep-more

Sleep Advisor (2020). Power Nap Benefits – Easy Tricks For Rebooting Your Brain And Body. Available from: https://www.sleepadvisor.org/power-nap-benefits

 

Salamon, M. (2020). How Blue Light Affects Your Sleep. Available from: https://www.webmd.com/sleep-disorders/sleep-blue-light

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