6 Ways to Fix Disrupted Sleep Patterns After Ramadan and Eid

Kapanlagi.com - Not only the eating patterns change after fasting or Eid, but also the disrupted sleep patterns sometimes become a problem. This is because of the habit of lack of sleep when waking up for Sahur. This change in sleep patterns during fasting is often unconsciously the reason why people often feel weak and sleepy throughout the day. As a result, someone ends up seeking revenge by sleeping too long.

Seeking revenge through sleep after Ramadan is also not good to do continuously. However, lack of sleep will also have an impact on the disrupted sleep schedule, making people not feel refreshed the next day. Especially if it is done for a long time. These tips might help you fix your disrupted sleep patterns.

1. Pay Attention to Eating Patterns

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Eating patterns when consuming food and drinks are very important to help improve a disrupted sleep pattern. There are several important points in arranging consumption patterns before sleep, such as avoiding caffeine consumption (both from coffee and tea) more than 12 hours before bedtime, avoiding drinking too much before sleep to avoid waking up to go to the toilet at night, avoiding alcohol consumption before sleep, and avoiding consumption of acidic and spicy foods before sleep.

2. Engaging in Activities in the Morning and Afternoon

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The next step to improve sleep patterns after Ramadan fasting is to try engaging in activities in the morning and afternoon. During the fasting month, you may be accustomed to being inactive and not engaging in heavy activities. Therefore, start changing this habit by engaging in various activities in the morning and afternoon. As a result, by nighttime, you will already feel tired and can sleep earlier to wake up in the morning the next day.

3. Create a Sleep Schedule

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Fixing a messy sleep pattern during Ramadan and Eid can be done by creating a sleep schedule. This method is highly recommended for those who are not disciplined in maintaining a good sleep pattern during Ramadan and Eid, even though a person should get the recommended amount of sleep, which is 7 hours per day.

Therefore, it's a good idea to set your own sleep and wake-up times. Additionally, try not to have a different sleep schedule on weekends by staying up late. Having a consistent schedule can strengthen your sleep-wake cycle.

4. Create a Comfortable Sleeping Environment

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Furthermore, to fix a messy sleep pattern, create a comfortable sleeping environment to ensure a more restful sleep. You can do this by: adjusting the room temperature to be cool but not too cold, eliminating noise during sleep by avoiding the sound of a fan or using earplugs, and making sure you sleep in a comfortable position. By doing so, it will help improve the quality of your sleep.

5. Turn Off Bedroom Lights at Night

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When falling asleep, the biological clock is greatly influenced by light stimuli. If you want to improve your sleep at night, try turning off the bedroom lights so that you are not exposed to the light from the lamp or other monitors. In the morning, on the other hand, make sure your room is filled with natural light from the sun. A bright room will make it easier for someone to wake up.

6. Exercise Routinely

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Lastly, one way to improve sleep patterns after fasting during Ramadan is to exercise regularly. Exercise doesn't necessarily mean doing heavy workouts. What's important is to engage in light exercises like walking or light jogging to make the body sweat. By exercising regularly, your body will need time to recover. This condition will make it easier for you to sleep at night and wake up the next day feeling refreshed, gradually returning to your normal sleep pattern.

Those are some ways to improve disrupted sleep patterns after Ramadan fasting and Eid to achieve good sleep quality. Hopefully, it will be beneficial.

(kpl/dtm)