By Ramadan is one of the most holiest months for the Islamic faith. During this month, Muslims around the world fast from sunrise to sundown. The idea behind this month is to cleanse the body of sins and toxins and also to practice tolerance and build patience. A lot of poor sleep practices are also unfortunately seen during this month. Since the idea behind the month is to elevate in every aspect, here are some Sleep Hygiene practices to follow during this month to have a well rested sleep.
- Follow a strict Bedtime schedule – The month of Ramadan is mostly known for its night time prayers, especially during the last 10 days of the month. If you plan to have a bedtime schedule accommodating the night prayers, it is better to start setting your bedtime routine around those times beginning of the month. This way your body is adapting to be able to stay up late during the night and also function at a good capacity during the following daytime. When making adjustments make no more than 15min adjustments every 1-2 days.
- Avoid Daytime Naps – A common practice, to which I am guilty as well, is sleeping during the day. Most people believe that a power nap during the day will help them get through the rest. As logical as it sounds, the body’s sleep cycle does not work in that way. Any day time nap greater than 30 mins sets the circadian rhythm off, ultimately leading to difficulties falling asleep during the night. It is recommended to not take any daytime naps and rather keep a strict bedtime schedule that does not vary day by day. If a daytime nap has to be taken, it should not be more than 20-30mins.
- Avoid the pitfall into Delayed Sleep Phase – Our bodies are prone to set into delayed sleep phase (Sleeping late and waking up late) easily. By trying to stay awake later at night to either pray or stay up closer to Suhoor time, you risk of pushing your body into a delayed sleep phase. Now if you have no school/work during the day, it might be okay to stay in delayed phase for a while, but if you do have to use your cognitive abilities during the day, slipping into a delayed phase is not the brightest idea. To avoid this, again, having a strict bedtime schedule is important.
- Watch what you Eat – If you plan to go back to sleep after Suhoor time, avoid any food that may be rich in Glutamate. Chinese food or foods made with monosodium glutamate for example, may be rich in Glutamine which is a neurotransmitter that promotes wakefulness. Also avoid food rich in spiciness level, citric acid and rich dairy products. This is to avoid any heartburn or indigestion that may lead to difficulty staying asleep.
- Skip the Caffeine – Consuming caffeine with Iftar meal may hamper the ability to fall asleep. The half life of caffeine is 6-8hrs. Consuming caffeine at sun set will definitely lead to insomnia at night.
- Turn that Blue light off – Everything today is easily accessible on the digital media. If you are one of those people who like to read Quran on your phone or tablet, make sure the blue light filter is on, or you are wearing a blue light blocking glasses. If you have a paper back copy of Quran, rather stick to it. Blue light blocks the release of melatonin, a hormone produced by the body to help induce sleep.
Do not forget, Sleep is a blessing as well. Do not ignore the importance of sound sleep.
Wishing you all, a very blessed and happy Ramadan.
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