During the fasting month, anyone certainly has quite drastic changes in any case, both diet and sleep patterns. The diet during the fasting month is divided into two times, namely when breaking and also sahur. As for sleep patterns, of course, there are at least significant changes. It cannot be denied that sleep patterns during the fasting month will at least be disrupted because you are required to eat sahur at dawn.
The drowsiness that often attacks at dawn is unavoidable. This time is what causes drastic changes in your sleep patterns. This change in sleep patterns at least causes your productivity to be disturbed. Not a few people experience interference when carrying out their daily activities. When fasting, of course, almost everyone experiences changes in sleep patterns. This causes a large number of people to experience daytime drowsiness.
However, the fasting month is certainly an opportunity for us to increase our practice. However, the drowsiness that attacks during the fasting month is really unavoidable. For that, it is very important for us to do a number of things that can keep our bodies fit and healthy.
How to deal with difficulty sleeping during fasting
Sleepiness during the fasting month is indeed a natural thing because we experience changing sleep patterns. This is because when entering dawn we are required to eat sahur as a time to supply our energy for approximately 13 hours. Eating sahur is indeed obligatory for us so that we can endure hunger and thirst for longer. In addition, Suhoor is also the time for the body to get food and drink intake so that our bodies will be stronger during the day.
However, for most people sleeping early is quite difficult. This condition is of course very influential on waking up when Suhoor arrives. There may be several conditions that make it difficult for a person to sleep. However, during the fasting month, sleep is an activity that must be done and should not be lacking or not at all. If you do not have enough rest time, then you can be sure that your body experiences weakness and fatigue when fasting. Especially for insomniacs where bedtime on weekdays is late. Therefore, here are some tips on how to deal with difficulty sleeping during fasting for people with insomnia, including:
Discipline sleep every day
The first tip is of course the way you should do it where disciplining sleep time is very important to do. To support your sleep schedule, try to occupy your sleep schedule every day. In general, the human body has a biological clock or what is known as the circadian rhythm. This rhythm regulates the work schedule of every organ of the human body, including the time of the wake cycle and sleep and the emergence of hunger.
Like a study published in the Journal of Sleep Research which found that irregular sleep patterns can change circadian rhythms so that they can increase melatonin production. This hormone is a natural hormone that can signal the brain to sleep. Even though it feels difficult to do, applying bedtime and also waking up can help you sleep better during the fasting month. Do these tips and methods consistently to get maximum results.
The next way you can do this is by sleeping earlier at night. There are many things that change your routine during fasting from your diet, daily activities to bedtime. The moment of fasting, of course, requires you to get up early to eat sahur. This situation begins to mess up your sleep schedule so it’s no wonder you experience lack of sleep during the fasting month.
Especially for those of you who have insomnia, sleep is an activity that is quite difficult to do. During the day, of course, you will feel sleepy more easily so that your daily activities, whether working or studying, can be disturbed. So that you can sleep easily, go to sleep as quickly as possible at night. Stop doing any activities that will make you stay up all night. Usually you sleep after tarawih so that you don’t do any activities later.
For that, plan your daily sleep schedule especially during the fasting month. That way, your sleep habits and patterns can change slowly. Get used to slowly the habit of sleeping earlier and also getting up early to eat sahur. This sleep schedule will certainly make it easier for you not to fall apart.
Watch what you eat before bed
Whatever you consume before bed turns out to have an influence on your sleep patterns. Towards bedtime, of course, you should avoid heavy meals. This is because heavy meals can disrupt the quality of your sleep later. However, you should also not hold back hunger at night because it will interfere with your sleep time. During the fasting month, of course, you are advised to eat heavy meals after breaking the fast. This condition is intended so that at bedtime you no longer eat heavy foods.
If you feel hungry that is unbearable, then you should choose a type of diet from vegetables and also biscuits to make it easier for the body to digest. In addition, give yourself 30-60 minutes of time before you actually go to sleep. This is to determine whether the food you eat can be digested properly. Do not let you fall asleep, but our stomachs have not digested our food properly. This condition will put you at serious health risks.
Provide a comfortable atmosphere while sleeping
However, place and atmosphere also affect our comfort while sleeping. As we know that the bedroom can be a resting place that must be comfortable. After we have been struggling all day with the many activities we have to do. So, bedtime is the moment we have been waiting for the most to stretch out from our tired activities.
Creating a place that is comfortable enough to sleep is certainly something you have to do. Besides that, you also need to make sure that your bedroom is a relaxing, cool and quiet place. For this reason, it is better to use lights that are too bright because they will make your sleep uncomfortable. Instead, you can use a fairly dim light or even turn off the light while sleeping.
Manage your stress
It can’t be realized that stress is a trivial thing, but it turns out that it can make it difficult for you to sleep. Of course, stress can strike anyone at any time, so managing stress is a must. Therefore, as much as possible you have to get rid of anxiety and anxiety that also appears in your mind. Of course, there are various ways you can relieve your stress. Plus, start setting your priorities and you can distract yourself from relaxing in the open air. That way, you can slowly manage your stress with ease.
Get regular exercise
Even though we are fasting, we should not be excused from doing sports at all and even stop doing sports. The reason is, exercise that is done regularly can make our bodies fitter so that it will cause us to sleep better at night. This has certainly been proven by a study published in the Journal of Physiothe
rapy which states that exercise is one of the best ways we can do as a step to overcome sleep problems.
The most recommended time to do sports is before breaking the fast or after sahur. However, you should not do strenuous sports activities because it will make your body tired and weak so that it is feared that it will break your fast. In addition, you can also determine the most suitable time to do sports that are tailored to your body condition. It is very important for us to remember where you should avoid doing sports with high intensity or that are too close to your bedtime. This is because it can trigger sleep disturbances every day.
Bask in the sun
Sunlight certainly has a pretty good effect on our health. As already mentioned above, the circadian rhythm plays a role in scheduling the performance of the body organs. This of course can affect the work of the brain and hormones in telling you when is the best time to sleep. You can certainly get a good night’s sleep while fasting by basking in the sun during the day.
As reported by Healthline, which proves that exposure to sunlight and bright light during the day can help you maintain your circadian rhythm. The main function of this rhythm is to increase energy during the day and can improve the quality of our sleep at night.
Reasons Why Often Drowsiness When Fasting
It cannot be denied that during fasting we will experience changes in our biological clock. For this reason, it is not surprising that during fasting we will often be sleepy during the day. This of course is governed by changes in circadian rhythms where the work schedules of the various organ systems of the human body also change. Various studies certainly show that the body does not need sleep time to stay healthy so that it can maintain physical and social functions. Therefore, sleep patterns are also associated with how a person performs during the day.
It is undeniable that the change in diet, from the beginning three times a day, has now changed to two times a day, coupled with night activities that must be done, namely tarawih prayer. Certain studies have shown that fasting can cause changes in circadian rhythms. When a person’s body is fasting, of course, the core body temperature and also the release of the hormone cortisol during the daytime can decrease. You need to know that melatonin is the main hormone to regulate the sleep cycle and also wake up by changing the body’s core temperature. Meanwhile, cortisol, which can be called the stress hormone, can help our bodies stay awake during the day.
It cannot be denied that during the fasting month, the Islamic umar often postpones bedtime to have more time to eat. This is because during the daytime, we are required to refrain from eating and drinking even though we still have to do activities as usual. In addition, tarawih prayer becomes a circumcision worship to be performed in order to increase the perfection of our fasting.
No wonder if during the day we will feel extraordinary sleepiness. A study shows that on average there is a sleep delay of one hour during the fasting month of 30-60 minutes which in turn causes a fasting person to become sleepy during the day. An examination using the EEG-based Multiple Sleep Latency Test (MSLT) shows that drowsiness in fasting people will be felt, especially at 14.00 – 16.00. This condition can certainly cause an increase in the frequency of naps up to three times.
Sleepiness is indeed a natural thing for people who are fasting due to changes in sleep patterns that can cause a lack of time to rest. For this reason, managing your sleep time properly is one thing you must do in order to avoid things that can interfere with our fasting. This is the way to overcome sleeplessness during fasting and the reasons why you are often sleepy during the fasting month. Hope it is useful!