Often Sleepy During Fasting? Try These 5 Good Habits!

Kapanlagi.com - Feeling sleepy during fasting is sometimes difficult to avoid. One of the reasons why fasting can make someone feel sleepy is because of a decrease in blood sugar levels in the body. During fasting, the body does not receive food and drink intake for several hours, so blood sugar levels can decrease. This decrease in blood sugar levels can make the body feel weak and sleepy.

In addition, changes in sleep patterns can also contribute to feeling sleepy during fasting. During the fasting month, sleep time can be reduced due to earlier suhoor time and increased activities at night. This can disrupt sleep patterns and cause lack of sleep, which in turn can cause drowsiness during the day. So, how to overcome it?

1. Make Sure to Get Enough Sleep at Night

Pay attention to your sleep time at night. (c) Shutterstock/GP PIXSTOCK

To avoid feeling sleepy during activities in the fasting month, make sure to get enough sleep at night. You can sleep earlier than usual days to get sufficient and quality sleep during Ramadan. To be able to sleep quickly, make sure your bedroom is comfortable and quiet. Keep electronic devices away and sleep in a clean state, after showering and changing into comfortable sleepwear. If necessary, use an eye mask or earplugs to reduce light and noise disturbances.

Avoid drinks containing caffeine such as coffee, tea, or energy drinks. Caffeine can keep you awake and make it difficult to sleep. Also, try to avoid stress and keep your mind calm before sleeping. You can engage in calming activities such as reading a book or listening to soothing music.

2. Consuming Iron-rich Foods during Suhoor

Pay attention to the menu during suhoor. (c) Shutterstock/Travelpixs

Iron plays an important role in the production of hemoglobin in the blood. Hemoglobin functions to transport oxygen from the lungs to the entire body. If the body lacks iron, the production of hemoglobin will decrease. Iron deficiency can cause anemia. One of the symptoms of anemia is feeling easily drowsy. This happens because with the decrease in hemoglobin, the oxygen transported to the whole body becomes insufficient. The brain, which requires a lot of oxygen, will feel tired and drowsy.

During fasting, the body experiences a decrease in blood sugar. This can also cause fatigue and drowsiness. By consuming foods that contain iron such as green vegetables, fish, and legumes during suhoor, the body will receive the necessary intake of iron. This iron helps increase the production of hemoglobin so that the body remains awake and not drowsy during fasting.

3. Avoid Foods with High Sugar Content

Avoid high sugar foods. (c) Shutterstock/Farknot Architect

Foods that contain high sugar can cause blood sugar levels to rise quickly. During fasting, the body naturally experiences a decrease in blood sugar levels. If high-sugar foods are consumed, blood sugar levels will fluctuate dramatically, which can lead to hypoglycemia or hyperglycemia. This can trigger fatigue and drowsiness.

The sudden fluctuation in blood sugar levels can also disrupt concentration and make the body feel tired. This can cause excessive drowsiness during fasting. In addition, high-sugar foods often have high calories but low nutritional value. Therefore, it is important to avoid high-sugar foods such as sweets and canned drinks to keep the body awake and prevent drowsiness during fasting.

4. Do Light Movements or Stretches when Feeling Drowsy

Light stretches. (c) Shutterstock/Masami.K

You can do neck stretches. To do this, flex your neck forward-backward, right-left, and rotate slowly. This can help reduce tension in the neck muscles and improve blood circulation to the brain. If you want to do shoulder stretches, rotate your shoulders forward and backward, and lift your shoulders to your ears alternately. This movement can help reduce stiffness in the shoulder muscles and improve blood circulation in that area.

You can also try arm stretches. To do this, rotate your wrists clockwise and counterclockwise alternately. This can help reduce stiffness in the wrists and improve blood circulation in that area. In addition, you can also do back stretches. You can perform movements like twisting the spine or stretching back to help reduce stiffness in the back muscles and improve blood circulation in the back area.

Also, do leg stretches. To do this, perform movements like sit-ups or lunges to stretch the leg muscles. This can help improve blood circulation to the legs and reduce drowsiness. If possible, instead of sitting continuously, try walking or working while standing. Move your legs to the left and right, as well as forward and backward. This can help reduce drowsiness and improve blood circulation.

In addition, you can take a moment in the midst of your active life with #TARIKNAPAS, to be ready to continue your activities with excellence. Because research has proven that taking a moment to take a deep breath is effective in making you calmer and more relaxed.

The autonomic nervous system, which controls unconscious actions such as heart rate and breathing, is divided into two parts, namely the sympathetic nervous system that controls the fight or flight response, and the parasympathetic nervous system that controls the rest and relaxation response. When stressed, the sympathetic nervous system will be more active by making the breath and heart rate work faster. By taking deep breaths, more air enters the body, which helps calm the nervous system.

In addition, there are several breathing techniques that can help the body relax and calm down, such as breath extension technique, sitali, meditation with two focal points, and numbered breathing technique. These breathing techniques can help move stagnant energy in the body and help calm down when angry and emotional.

Performing light movements or stretches for a few minutes every hour can help eliminate drowsiness and increase alertness during fasting. However, it is important to remember that everyone has different needs and comfort levels when it comes to movement or stretching. Choose movements that are suitable for your abilities and limitations.

5. Drink Isotonic Drinks during Suhoor and Iftar

ISOPLUS

Drinking isotonic drinks during suhoor can help you stay active throughout the day while fasting. Meanwhile, drinking isotonic drinks during iftar can replace lost or reduced body fluids during fasting, so you can continue your activities afterwards, such as worship, work, and others. Well, you can fulfill your ions during suhoor with ISOPLUS and break your fast with ISOPLUS COCO, which is an isotonic drink with Thai young coconut water.

ISOPLUS is an isotonic drink that can replenish lost body fluids due to daily activities. This is because its 7 ions are complete and similar to body fluids, making it easier to absorb. In addition, the content of its 7 ions can restore body fluids to always stay fit and energetic, helping you to be active and do your best at all times while still getting #ExcellentHydration, including during the Ramadan month.

(adv/tmi)