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March 14, 2025 | 11:40 am
TEMPO.CO, Jakarta - Sleeping is crucial to staying healthy and enabling the body to stay active. However, during Ramadan, sleeping patterns change due to getting up early for suhoor and going through daily activities. Lack of sleep can make you feel tired easily and have trouble concentrating. Maintaining proper sleep patterns during Ramadan is important to stay energised during fasting.
1. Sleeping Time
As quoted from the Cleveland Clinic Abu Dhabi, it is advisable to sleep at least four hours in the night after breaking the fast, with a gap before getting up for suhoor. After that, you can sleep for a few hours before becoming active. Sleeping after suhoor requires a time gap of a few hours. Gastroenterologist Christine Lee explains that the digestive system needs at least 80 minutes to four hours to process food into nutrients.
2. Manage Sleeping Patterns
Try to plan a customized routine during Ramadan to be able to sleep and wake up at almost the same time every day. This will help the body get a more restful sleep rhythm.
3. Brief Afternoon Nap
A short 20-minute nap in the afternoon can help restore energy and reduce loss of concentration. Set an alarm because sleeping too long can make the body feel dizzy and even sleepier than before.
As quoted from Antara, although an afternoon nap cannot replace the night's sleep, it can reduce drowsiness. As a substitute for lack of sleep, sports medicine specialist Andhika Respati recommends maximizing sleep the following day and increasing nutritional intake so the body can recover well from sleep deprivation.
4. Food and Drink
Avoid consuming heavy, fatty, or overly sweet food when breaking the fast. This disrupts sleep as the body works extra to digest the food. Spicy food also disrupts restful sleep as it can cause gas and heartburn. Avoid consuming caffeine close to bedtime to help ensure restful sleep.
5. Environment
A quiet and dark room is ideal for restful sleep. Avoid using electronic devices as phones, laptops, and TVs, before bedtime. The blue light from these electronic devices can disrupt sleep quality.
Khumar Mahendra also contributed to this article.
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