For Muslim people worldwide Ramadan is a time of blessings. Allah ﷻ said in Quran:
[Observing Saum (fasts)] for a fixed number of days, but if any of you is ill or on a journey, the same number (should be made up) from other days. And as for those who can fast with difficulty, (e.g. an old man, etc.), they have (a choice either to fast or) to feed a Miskin (poor person) (for every day). But whoever does good of his own accord, it is better for him. And that you fast, it is better for you if only you know.(Al-Baqarah:184)
Sleep patterns may be disturbed though by the change in mealtimes night prayers like Tarawih and the requirement to rise early for Suhoor. Fatigue a lack of focus and a decrease in productivity can result from poor sleep and inadequate rest. Thus it is crucial to appropriately manage your sleep schedule during Ramadan in order to preserve your health and vitality. These are the tips to get a better sleep in Ramadan:
1. Keep Your Sleep Schedule Consistent:
The circadian rhythm, the internal biological clock that governs the sleep-wake cycle is regulated in part by maintaining a regular sleep and wake schedule. Its critical to modify your sleep schedule during Ramadan to accommodate night prayers and Suhoor. A good strategy is to go to bed early after Tarawih around 10:00 PM get up for Suhoor at 3:00 AM and try to get another hour or two of sleep after the Fajr prayer.
Also read:The Moral, Health, and Social impact of Ramadan Fasting
2. Just Take Quick Power Naps:
A 20–30 minute nap can help you feel more energized and more attentive. After Dhuhr prayer or during a work break are the ideal times to take a nap. However its crucial to avoid sleeping for too long because this can have a detrimental effect on the quality of your nighttime sleep.
3. Make Your Sleeping Space Comfortable:
Not only does length affect the quality of sleep but a comfortable sleeping environment is also very important. Make sure your bedroom has cool lighting cozy pillows and a mattress. Additionally earplugs or an eye mask can reduce disruptions.
4. Monitor Your Hydration and Diet:
The food and beverages you consume during Ramadan have a big influence on how well you sleep. Steer clear of heavy, fatty or spicy meals right before bed because they can cause digestive problems that interfere with sleep. Eat light high-protein high-fiber meals instead. Furthermore maintaining adequate hydration throughout the day helps avoid dehydration which could impair the quality of your sleep.
Also read:Tips for Maintaining The Spirit of Ramadan While Travelling
5. Dont Do Anything Strenuous Right Before Bed:
A vigorous workout too soon before bed can increase body temperature and heart rate which makes it more difficult to fall asleep. Working out or engaging in other strenuous activities should ideally be done a few hours before bed. As an alternative practicing peaceful techniques like reciting dhikr reading the Quran or light meditation can help the body unwind and get ready for a good nights sleep.
6. Cut Down on Screen Time Before Bed:
Melatonin the hormone that controls sleep can be suppressed by exposure to blue light from computer tablet and smartphone screens. Screen time should be kept to a minimum an hour before bed. Rather choose soothing pursuits like reading or hearing recitations of the Quran.
7. Include Prayer and Dhikr Before Going to Bed:
Spiritual practices in addition to physical strategies can improve the quality of sleep. Before going to bed participating in dhikr and reciting prayers can help soothe the mind lower stress levels and promote deeper more restful sleep.
Also read:Nuzulul Quran: Important Lessons from the First Revelation of the Quran in Ramadan
In Conclusion
Keeping the body energized for daily tasks and worship enhancing focus and preserving health all depend on how well you manage your sleep during Ramadan. Better sleep can be attained by sticking to a regular sleep schedule taking quick naps setting up a cozy sleeping space keeping an eye on ones nutrition and hydration and avoiding using screens right before bed. These modifications make it possible to worship as best one can during the holy month without being hampered by lack of sleep. Let’s manage our physiques for better Ramadan worships.
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References
Cleveland Clinic Abu Dhabi. (2021, April 6). How to Sleep Better During Ramadan. Retrieved from https://www.clevelandclinicabudhabi.ae/en/health-byte/ramadan/how-to-sleep-better-in-ramadan
Hello Sehat. (2023, April 3). 5 Cara Sederhana Mengatur Waktu Tidur Selama Ramadan. Retrieved from https://hellosehat.com/pola-tidur/tips-tidur/jam-tidur-saat-puasa/
Saatva. (2021, April 21). How to Get Enough Sleep During Ramadan. Retrieved from https://www.saatva.com/blog/how-to-get-enough-sleep-during-ramadan/
Sleep Research Foundation. (2020, July 28). How to Make Sure You’re Getting Enough Sleep in Ramadan. Retrieved from https://sleepresearchfoundation.com/2020/07/28/how-to-make-sure-youre-getting-enough-sleep-in-ramadan/
