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Lack of sleep is a fairly common complaint during fasting. This condition can make you often sleepy and difficult to concentrate when doing activities. To prevent this, you can try some of the tips for overcoming sleep deprivation during fasting in this article
Normally, adults need about 8 hours of sleep every day. However, in the fasting month, you need to wake up early to eat sahur. This causes bedtime to shift slightly, which can lead to sleep deprivation.
Lack of sleep during fasting can cause a number of problems, such as easily tired, sleepy, difficult to concentrate, to decreased productivity.
5 Tips for Overcoming Lack of Sleep While Fasting
Getting enough sleep is important, so that your body stays fit and in shape when fasting. Adequate sleep can also maintain heart he alth, improve brain performance, and improve mood.
So that you don't experience sleep deprivation while fasting, here are some tips you can do:
1. Sleep faster
Remembering that when fasting you have to wake up early to eat sahur, so to avoid sleep deprivation, you need to sleep earlier at night. So, after tarawih prayers, finishing homework, and having dinner, you should go to bed immediately.
For example, if you are used to going to bed at 22.00, try going to bed an hour earlier.In order to fall asleep quickly and get a quality sleep, you can make your bedroom as comfortable as possible, for example by dimming the room lights, turning on the humidifier, or listening to lullabies.
2. Take a nap
If possible, take time to nap for a maximum of 20 minutes. Besides being able to overcome lack of sleep while fasting, napping will also make you more stamina to go back to doing activities.
3. Pay attention to diet
Being selective in choosing food when breaking the fast also affects the quality of your sleep. Therefore, as much as possible avoid consuming high-calorie foods, too sweet or spicy, and fried foods that contain a lot of oil when breaking the fast.
Because these foods can make your digestive system work extra to process them and that risks making it difficult for you to sleep or even sleep so you don't sleep well.
4. Reduce caffeine intake
At the time of breaking the fast and sahur, it is recommended that you reduce your caffeine intake, such as coffee and tea. The reason is, caffeine can make you more awake, not sleepy, and inhibits the production of the hormone that regulates sleep, namely the hormone melatonin.
5. Regular exercise
Exercising while fasting is indeed recommended. However, it's a good idea to choose a type of exercise that is suitable for fasting and doesn't make you thirsty, such as walking, jogging, or yoga.
Exercise while fasting can provide many he alth benefits, ranging from controlling blood sugar levels remain stable, improving mood, reducing stress, including improving sleep quality.
If after trying the methods above you still experience lack of sleep while fasting, especially if this complaint has made you tired easily, has difficulty concentrating, and is sleepy throughout the day, you should immediately consult a doctor to get a proper examination and treatment. appropriate.