Contents:
- Medical Video: How to Fall Asleep Faster
- Why fasting makes you sleepy?
- How to deal with sleepiness when fasting
- 1. Move or walk
- 2. Take a short nap
- 3. Change the scene
- 4. Chat
- 5. Turn on the lights or look for sunlight
- 6. Take a deep breath
- 7. Get enough sleep and quality at night
Medical Video: How to Fall Asleep Faster
Are you the type of person who is easily drowsy? If so, in this month of Ramadan you will be increasingly challenged to overcome sleepiness during fasting. If all this time you have relied on drinking coffee or eating snacks so that your mind is fresher, in the fasting month, of course you have to use other methods. How about a powerful way to deal with sleepiness when fasting? Consider the following tips.
Why fasting makes you sleepy?
In the fasting month, your sleep cycle changes because you will wake up early to prepare sahur. If you don't sleep faster, then your sleep will decrease by an average of 40 minutes. According to research in the Journal of Sleep Research, this will reduce the duration of the stages of deep sleep or REM (rapid eye movement) So, the next day you become sleepy.
In addition, when fasting the body does not get food or drink for hours. Then you become more limp and sleepy.
How to deal with sleepiness when fasting
There are a number of natural ways you can do it so you can overcome sleepiness when fasting. Note the following seven tips carefully.
1. Move or walk
A survey of hundreds of people in the United States reveals that walking for 10 minutes can increase your energy for the next two hours. Because, the streets are able to pump oxygen to the blood vessels, brain, and muscles. While drowsiness during the day usually appears because the brain lacks oxygen supply.
2. Take a short nap
If sleepiness is unbearable, you can steal time for a moment to take a nap. However, don't take a nap too long. You might even become weaker because your body's biological clock is disturbed. According to an internal medicine specialist and expert on sleep disorders from the United States, Dr. Barry Krakow, just install an alarm for 5-25 minutes to take a nap.
3. Change the scene
If you face the computer screen all day long, your eyes will feel tired so you become sleepy quickly. For that, try to replace the scene when sleepiness strikes. Divert your view from the screen for 20 seconds. Repeat continuously every 20 minutes. This will make the eyes more relaxed and fresh.
4. Chat
If you are on campus or in the office, invite your colleagues to chat for a moment to overcome sleepiness during fasting. Chatting will increase the level of alertness and ability to concentrate. So that the effect is felt, Dr. Barry Krakow recommends that you talk about topics that are quite "heavy", not just lip service.
5. Turn on the lights or look for sunlight
Sleepiness can also appear following the lighting that your eyes receive. When the light dims, the eye catches it as a signal to rest so you become sleepy. For that, turn on your room lights or look for direct sunlight, for example outdoors.
6. Take a deep breath
Taking a deep breath will increase oxygen levels in the brain. This can help increase energy and trigger brain activity. Sit or stand upright with one palm pressed against your stomach. Then, breathe deeply through your nose. When breathing, make sure your stomach expands and is "filled" with air. Gently exhale through your mouth. Repeat for several times until your mind feels more refreshed.
7. Get enough sleep and quality at night
Prevent sleepiness during fasting by making sure you have enough rest every day. So, try to sleep faster than usual so that you do not lack sleep. For sleep quality, arrange your room as comfortable as possible. For example, install a fan or air conditioner so that the room is quite cool and turn off the room lights.
