Khaberni - The Family Health Care Institute (one of the King Hussein Foundation institutes) presents to the reader today, Tuesday, important information about sleep disorders in Ramadan, explaining in detail the symptoms of sleep disorders, the medical reasons that explain their increase during fasting, the impact of lack of sleep on health, in addition to a set of healthy habits that help reduce sleep disorders, and tips for a better sleep in this blessed month.
Ramadan is a special period in the lives of Muslims, as many daily habits related to food, activity, and worship change. One of the most prominent changes that occur during this month is the change in sleep and wake times. Many people stay up late after iftar to perform the Taraweeh prayers or to sit with family and friends, and they wake up early to eat the suhoor meal and perform the Fajr prayer. These changes can lead to sleep disorders, a common problem faced by many fasters during Ramadan.
Sleep is a vital physiological process needed by the body to maintain its physical and mental balance. During sleep, the body repairs tissues, regulates hormones, and enhances brain functions such as memory and concentration. Therefore, any disruption in sleep can lead to feelings of tiredness and lethargy and may affect daily performance whether at work or in studies.
In the early days of Ramadan, some people notice difficulty in adapting to the new daily regimen. Staying up late along with early waking reduces the total number of hours of sleep, and sleep may become intermittent due to waking up for suhoor. Over time, a person may feel drowsy during the day or have difficulty sleeping at night, which are common signs of sleep disorders associated with lifestyle changes.
These disorders primarily occur due to the impact of daily changes on the body's biological clock. The brain contains a center that regulates the sleep-wake cycle over 24 hours, and this center is affected by various factors such as light, physical activity, and meal times. When these factors change suddenly, the body needs time to adapt to the new regimen.
** Medical Reasons for Sleep Disorders in Ramadan
There are a group of medical and physiological reasons that explain the increase in sleep disorders during Ramadan, including:
- Disruption of the body's biological clock
- Changing sleep and wake times leads to disruption of the body's daily rhythm, making a person feel drowsy at unusual times or have difficulty sleeping.
- Eating large or heavy meals at iftar:
Overeating after long hours of fasting can cause indigestion or a feeling of fullness, which may lead to difficulty sleeping or uncomfortable sleep.
- Excessive caffeine consumption:
Some people turn to drinking coffee or tea in large amounts after iftar to compensate for fatigue, but caffeine is a stimulant for the nervous system and may cause insomnia and delay sleep.
- Reduction in total sleep hours:
Staying up late after iftar or after Taraweeh prayers often leads to reduced total sleep hours at night.
- Fragmented sleep due to suhoor:
Waking up in the middle of the night or very early for suhoor can interrupt natural sleep stages, affecting the quality of sleep.
- Using phones and electronic devices before sleep:
The blue light emitted from screens can affect the secretion of the hormone melatonin, which regulates sleep, delaying the onset of drowsiness.
- Reduced physical activity during the day:
Some fasters reduce their physical activity for fear of fatigue, but a lack of movement can affect the quality of sleep.
** Symptoms of Sleep Disorders in Ramadan
Several signs may appear that indicate the presence of a sleep disorder, including:
- Feeling drowsy and lethargic during the day.
- Difficulty concentrating or decreased attention.
- Feeling exhausted even after sleeping.
- Mood swings or irritability.
- Headaches or a feeling of heaviness in the head.
- Difficulty sleeping at night or frequent waking during sleep.
These symptoms are often temporary, but they can affect a person's daily performance if they persist for a long period.
** The Impact of Lack of Sleep on Health
Lack of sleep or its disturbance affects not only the feeling of fatigue but may also have other effects on general health. Good sleep plays an important role in strengthening the immune system and regulating many vital processes in the body. When sleep decreases, energy levels may drop and mental performance may deteriorate, and feelings of stress and psychological pressure may increase.
Irregular sleep may also affect the secretion of some hormones that control appetite and energy. Therefore, some individuals may feel an increase in appetite or a tendency to eat larger amounts of food at iftar.
** How to Reduce Sleep Disorders in Ramadan?
Although changing the lifestyle in Ramadan is natural, there are a number of healthy habits that can help improve sleep and reduce disorders:
1- Regulating sleep times:
It is best to try to sleep at a relatively fixed time every night, and avoid staying up very late after midnight.
2- Moderation in eating:
It is advisable to avoid overeating at iftar and to divide the meal into moderate amounts, as severe fullness may cause discomfort during sleep.
3- Reducing caffeine in the evening:
It is preferable to reduce the consumption of coffee, tea, and stimulating beverages, especially in the late hours of the night.
4- Taking a short nap:
A nap lasting between 20 and 30 minutes during the day can help restore energy without affecting nighttime sleep.
5- Participating in light physical activity:
Light walking after iftar can help improve digestion and promote a feeling of relaxation.
6- Creating a suitable environment for sleep:
Preferably sleep in a quiet and relatively dark room, with reduced noise and lighting.
7- Reducing the use of electronic devices before sleep:
Staying away from the phone or TV for a period before sleep can help the body relax and prepare for sleep.
** Additional Tips for Better Sleep in Ramadan
- Try to sleep immediately after Taraweeh prayers instead of staying up late.
- Wake up for suhoor well in advance without significantly reducing sleep hours.
- Drink a sufficient amount of water between iftar and suhoor to avoid feeling tired.
- Stick to a consistent daily routine as much as possible.
