7 Powerful Tips to Maintain a Healthy Sleep Pattern During Ramadan

Kapanlagi.com - The month of Ramadan has arrived, bringing a blessed atmosphere for Muslims around the world. In this holy month, we observe fasting from dawn until sunset.

However, Ramadan is not just about abstaining from hunger and thirst; it is also a time to increase worship, such as performing tarawih prayers, reciting the Quran, and waking up early for sahur. Unfortunately, this change in routine often impacts our sleep patterns. Many of us find it difficult to maintain sleep quality during the month of Ramadan.

Fragmented or insufficient sleep can leave our bodies less rested, resulting in fatigue, difficulty concentrating, and even other health issues. Of course, this can reduce our comfort in observing fasting and carrying out daily activities.

Dr. Andika Pratama, a sleep health specialist, emphasizes the importance of maintaining a healthy sleep pattern during Ramadan. "Adequate sleep is crucial for keeping the body fit and enhancing focus, especially during worship. Conversely, lack of sleep can decrease immunity and disrupt productivity," he stated.

However, don't worry! With good planning, you can still get quality sleep during Ramadan. Here is a practical guide that will help you get enough rest without diminishing your enthusiasm in performing fasting. Wishing you a fasting experience filled with energy and spirit!

1. Make the Most of Your Sleep Time at Night

During the month of Ramadan, it is important to maintain the quality of sleep to keep the body fit and refreshed.

Try to go to bed earlier after performing the tarawih prayers and avoid delaying sleep with unimportant activities. Remember, quality nighttime sleep can compensate for the reduced rest time due to sahur.

2. Wake Up for Sahur on Time

To not miss the important sahur moment, don't forget to set your morning alarm!

However, if possible, going back to sleep after sahur can be an effective way to give your body enough rest until dawn.

3. Stay Physically Active with Light Exercise

Even while fasting, stay active by doing light physical activities like walking or stretching, so your body remains fit and the quality of your sleep improves. Avoid heavy exercise that could make your body fatigued.

Quality sleep not only affects physical health but also mental and spiritual well-being. With enough sleep, you will feel fresher, your concentration will improve, and your worship can be performed more solemnly.

4. Nap

Don't forget about a short nap, around 20-30 minutes, to restore energy and reduce fatigue; make sure to do it before asr time so it doesn't disturb your night sleep.

Create a comfortable sleeping environment by making your room dark, quiet, and cool, and keep away from bright light from gadgets before sleeping so that melatonin production remains optimal and your body is ready to rest well.

5. Avoid Caffeine

In addition, avoid consuming caffeine such as coffee or tea in the evening, as this can disrupt your sleep and reduce the quality of your rest. Alternatively, enjoy a soothing glass of warm milk.

6. Reduce Heavy Activities

During Ramadan, also adjust your daily activity schedule by reducing overly exhausting activities during the day and focus on activities that support productivity without draining your energy, so that your stamina remains maintained throughout the day.

7. Regular Sleep Pattern

In addition, a regular sleep pattern helps the body regulate important hormones such as cortisol and insulin, which play a role in maintaining energy balance while fasting.

With a well-rested body, you will be better able to resist the temptations of hunger and thirst throughout the day.

(kpl/rao)