Khaberni - With the Maghrib call to prayer, long hours of fasting come to an end, but many people notice that the moment of breaking the fast does not bring about the activity as supposed, but rather a sense of heaviness, drowsiness, and laziness. This recurring phenomenon in Ramadan is linked to a set of physiological and behavioral explanations documented by authorized medical and research references.
Sudden shift in blood sugar
After hours of refraining from food, blood glucose levels are relatively low. Upon consuming a meal rich in simple carbohydrates — such as sweetened juices, desserts, and white bread — blood sugar quickly spikes, prompting the pancreas to release large amounts of insulin.
Reports from the Mayo Clinic indicate that this rapid rise is sometimes followed by a relative drop in blood sugar, which can cause feelings of fatigue and drowsiness after eating, especially if the meal is high in refined sugars.
Blood flow to the digestive system
Physiological research published in scientific journals like the National Institutes of Health confirms that digestion requires increased blood flow to the stomach and intestines.
This shift in blood distribution may be accompanied by a feeling of reduced energy or a tendency to rest, especially after large, rich meals, as the body consumes extra energy in breaking down fats and proteins.
Meals rich in fats and heavy meats slow down stomach emptying, increasing feelings of fullness and drowsiness. Additionally, eating — especially foods that contain carbohydrates — stimulates the secretion of serotonin, a neurotransmitter linked to relaxation and calm.
Scientific reviews in clinical nutrition journals clarify that overeating increases what is called the "postprandial response," a natural condition that may be exacerbated when consuming large amounts at once.
Ramadan is characterized by a clear change in sleep and wake times, which affects the internal biological clock.
Research on sleep rhythms shows that staying up late and waking for Suhoor lead to fragmented sleep and diminished sleep quality, which is clearly reflected in general fatigue after breaking the fast, when the body suddenly shifts from fasting to digestion in the absence of sufficient nightly rest.
Dehydration and fluid deficiency
Even with drinking water at the time of breaking the fast, the body may have suffered from relative dehydration during the day, especially in hot climates.
Mild dehydration is scientifically linked to decreased concentration and a feeling of fatigue, according to reports published in nutrition and public health journals.
How can post-iftar lethargy be reduced?
Based on dietary recommendations from accredited medical institutions, the feeling of lethargy can be minimized by:
Starting with a light meal (dates and water or soup) then delaying the main meal.
Avoiding excessive consumption of simple sugars and sweetened beverages.
Reducing heavy fats and fried foods.
Drinking adequate amounts of water at spaced intervals.
Maintaining a sufficient and regular amount of sleep as much as possible.
Engaging in light physical activity an hour or two after breaking the fast.
The lethargy after iftar represents a natural response to sudden changes in nutrition and sleep. However, if it persists severely or is accompanied by other symptoms - such as repeated dizziness or fainting - it necessitates medical consultation.
In the end, moderation in the quantity and quality of food remains the most important factor in avoiding the "iftar shock" that some turn into a daily habit during the holy month.
