Contents:
- Medical Video: Can't Sleep? DO THIS!
- Guide so you can still sleep well when fasting
- 1. Sleep faster at night
- 2. Discipline sleeping at the same hour every day
- 3. Routine exercise when fasting
- 4. Pay attention to what you eat at bedtime
- 5. Manage stress
- 6. Create a sleep atmosphere as comfortable as possible
- 7. Bask in the sun
Medical Video: Can't Sleep? DO THIS!
Sleepiness often attacks when you are fasting, especially during the day. This condition can make you feel weak and even tend to be unproductive when undergoing various activities. Well, try to remember again whether your sleep quality is optimal? If not, here are some tips that you can cheat on to get a good night's sleep.
Guide so you can still sleep well when fasting
1. Sleep faster at night
There are many things that change your routine during fasting. Starting from eating patterns, daily activities, to bedtime. The need to get up early for the sake of dawn can also mess up your sleep schedule.
Especially if you have trouble sleeping soundly when fasting, of course, it will make you more sleepy during the day. To work around this, go to sleep as soon as possible at night and don't force yourself to stay up late. If you usually sleep at 11 o'clock at night, in the fasting month you should go straight to bed after tarawih.
Plan your daily sleep schedule. That way, the habit of sleeping early and waking up early to eat sahur will become increasingly easy and not burdensome.
2. Discipline sleeping at the same hour every day
In order to support the sleep schedule that you have set, try to keep that schedule every day. The human body has a biological clock, known as the circadian rhythm.
This rhythm regulates the work schedule of every organ of the human body, including the cycle of wake and sleep and the emergence of hunger.
A study from the Journal of Sleep Research found that irregular sleep patterns can alter circadian rhythms while increasing the production of melatonin, a natural hormone that signals the brain to sleep.
So, even though it feels difficult at the beginning, consistently applying sleep and waking up can help you sleep well when fasting.
3. Routine exercise when fasting
Don't make fasting as your reason to stop exercising. Because, routine physical activity can help you sleep well when fasting. This is evidenced by a study in the Journal of Physiotherapy. In this study it was stated that exercise is one of the best ways to overcome sleep problems.
If you plan to apply exercise during fasting, the most recommended time is a few hours after dawn or before the time of breaking the fast, which is around 4-5 pm.
You just need to determine which time is the most appropriate for your body condition. It is important to remember, you should avoid doing high-intensity exercise that is too close to your bedtime. This can actually trigger the appearance of sleep disorders.
4. Pay attention to what you eat at bedtime
Towards bedtime, avoid heavy food consumption because it can disrupt the quality of your sleep. However, don't let hunger also eat away your body while sleeping.
If hunger is unbearable, you should choose a type of light meal that is easier for the body to digest. For example fruit and vegetables or biscuits. Also, give a gap of about 30-60 minutes before you actually sleep to make sure the food is properly digested.
5. Manage stress
Without realizing it, the stress that you consider trivial can actually make it difficult for you to sleep well when fasting. Stress can indeed attack anyone and anytime. For that, as much as possible throw away the anxiety and stress that arise in your mind.
There are various ways that can be done to relieve stress attacks. Starting from setting priorities and responsibilities, calm yourself in the open, to exercise regularly.
6. Create a sleep atmosphere as comfortable as possible
The bedroom is arguably the most comfortable resting place after a day of struggling with lots of activities. No exception when fasting, a comfortable sleeping atmosphere will certainly make it easier for you to sleep well.
It is not difficult to create a comfortable sleeping atmosphere. You just need to make sure the bedroom is a relaxed, calm, and cool place. Avoid using light that is too bright. Instead you can use a lamp with a dimmer light or turn off the lights while sleeping.
7. Bask in the sun
As already explained, circadian rhythms are responsible for scheduling the body's organs. This includes influencing the brain's work and hormones to tell the body when the best time to sleep. Interestingly, it turns out you can get a good night's sleep when you are just regular sunbathing during the day.
Reporting from Healthline, several studies have shown that exposure to sunlight or bright light during the day can help maintain your circadian rhythm. Its function is to increase energy during the day and improve the quality of sleep at night.
